MInd Pump

Podcast Notes Check out the Mind Pump episode page.

• Losing 5 or 10 pounds is different from trying to lose 100 pounds – it’s helpful to hire a psychologist or have a confidant to really get to the root cause of weight gain
• 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 and not tracking or counting anything
• Weight loss has to come from a place of self-love and self-care – not self-hate and shame
• Exercise and nutrition has to be something you see as an improvement to your life and wellness, not punishment
• The weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state but are attainable
• Keeping weight off is about building a good foundation of habits and discipline, understanding it will take about a year to lose 100 pounds

Read the full notes @ podcastnotes.org

In this episode Sal, Adam & Justin cover ten things a person should  do to successfully lose a lot of weight.

• The psychological challenges of choosing to lose 100 pounds. (2:29)
• The Biggest Loser distortion of reality. (5:20)
• Ten Things a Person Should Do to Successfully Lose a lot of Weight.
• #1 – Hire a therapist or enlist someone you trust & who loves you. (12:34)
• #2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20)
• #3 – Focus on strength over the scale. (22:15)
• #4 – Increase activity through daily habits. (25:52)
• #5 – Eat your calories and NOT drink them. (30:07)
• #6 – Avoid heavily processed foods. (33:02)
• #7 – Create barriers between yourself and your impulses. (35:33)
• #8 – Be mindful and slow down while eating. (39:54)
• #9 – Prioritize protein. (43:51)
• #10 – Hire a nutritionist. (46:17)

Related Links/Products Mentioned

• MAPS Fitness Products Black Friday Sale is LIVE! **Promo code “BLACKFRIDAY” at checkout**
• Visit ZBiotics for an exclusive offer for Mind Pump listeners!
• 6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up
• Strength is Protective – Mind Pump Blog
• What is NEAT and Why Should You Care About it? - Mind Pump Blog
• Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak
• Chewing Your Food: Is 32 Really the Magic Number?
• Mind Pump #1690: Eight Holiday Hacks To Prevent Fat Gain
• Why do we Need Protein? - Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Paul Chek (@paul.chek)  Instagram