• Give yourself one year to lose 100 pounds – it’s a slow, steady process physically and mentally – build the right foundation to keep the weight off
• A year is not as long as it sounds with respect to your whole lifespan
• Trying to lose 100 pounds is not a ‘calories in, calories...

• Don’t drink your calories – if it’s too hard to only drink water, start by challenging yourself to drink 1 gallon of water per day as a priority in addition to whatever else you drink
• Avoiding calories in drinks can result in hundreds of calories per day and can help curb cravings

• Prioritize protein – eat protein first then move through the rest of the food
• Protein increases satiety and is critical for muscle and metabolism

• You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline.
• 9 out of 10 tips are about improving self-awareness.
• Weight loss has to come from a place of self-love and self-care – not self-hate and shame.
• Exercise an...

Eat mindfully – sit at a table, no phone, no television

We often eat quickly and in a stressed state which is bad for the digestive process and doesn’t give us a chance to process the feeling of being full.

• If you can, hire a nutritionist to understand the relationship between your mind and body when it comes to food.
• Get the 9 previous steps nailed down before hiring a nutritionist.

• Increase activity throughout the day – add in 10 minute walks after meals, choose the stairs over the elevator, park a little further from the store
• It’s easier to stay consistent when you attach an activity to daily habits you already have

• Though the methods are the same, there are significant psychological and behavioural challenges to major weight loss.
• Changing how we structure our day and move through social settings is a hurdle to weight loss.
• Weight loss takes time – it’s not about dropping pounds fast an...

• When you start, focus on strength & not the number on the scale – building muscle speeds up your metabolism
• Strength is a good metric because you have to put in the work unlike weight loss where you can hack unhealthily
• One of the best ways to improve insulin sensitivity is t...

• Avoid heavily processed foods – they’re designed to make you eat more and are effective at doing so
• Don’t eat foods in wrappers & packages – don’t even worry about counting anything, eat as much as you want of whole foods