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You're primed for weight regain after a diet.

The series of diet-induced adaptations that take place while seeking weight loss cultivate an environment where moving forward without a specific and diligent plan after finishing a diet becomes a recipe for guarenteed weight regain.

In today's episode, Paul and Micheala detail the physiological and psychological changes that take place during a diet that leave you prone to - and primed for - rapid weight regain after a diet.

Moreover, they also detail some of the biggest psychological adaptations that take place while dieting that make adhering to any semblance of a nutrition plan after a diet challenging.

Fortunately, by the end of this episode you'll not only understand why you're primed for weight regain after a diet, but become intimately aware of the steps you can take to prevent that from happening. And for more details related to navigating the first 12 weeks after a diet to maintain your weight loss, make sure you grab your free copy of "Maintain My Weight Loss After A Diet" below!

Episode Highlights

• The number of calories you burn at rest and while exercising decreases during a diet, which means you need to continue to eat less, move more, or both to continue experiencing weight loss.
• Your appetite-management hormones are impacted significantly by trying to lose weight and it's important to understand how each changes.
• It can take significantly longer for your body to restore diet-induced adaptations than to make them, which means a strong plan the makes consistency easy is curcial adter finishing a diet.
• There's a single mistake, that, if made, literally guarantees weight regain after a diet. Do not make this mistake.

Episode Resources

Read "Maintain My Weight Loss After A Diet."

Click here to learn more about The 5% Fundamentals Program

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• Connect with Micheala on Instagram

Every goal you have is really an external cover.

A cover for what?

For the true feelings you wish to achieve and feel.

For example, you may have a weight-loss goal and tell yourself that your goal is to lose 20 pounds...

But in reality, you want to experience the feelings of confidence, control, certainty, and inner calm, and to feel sexy, strong, and energized!

And this remains true whether you're trying to los weight, make more money, find a romantic partner, etc: it's all about chasing a collection of feelings.

In today's episode, listen in as Paul discusses how gaining clarity on the emotional state we're seeking BEFORE setting a goal or focusing on a habit is a game changer when it comes to not only setting the right goals, but accelerating progress toward what we really are aspiring to attain.

When you're clear on the emotions you're seeking to experience, you'll be better prepared to appropriately align the action steps necessary to make those feelings a reality.

Episode Highlights

• We all have a default operating state that is either negative, neutral, or positive. Understanding yours helps you to understand why you set the goals you do; this knowledge is powerful to set better goals and gain better clarity on why you set them.
• Before setting a tangible, external goal, it's invaluable to write down at least three adjectives that describe how you want to feel (feelings you assume accomplishing that goal will bring about)
• When you're clear on the emotions you're seeking to experience, you'll be better prepared to appropriately align the action steps necessary to make those feelings a reality.

Episode Resources

Download our free Sustainable Weight Loss Formula Workbook

Click here to learn more about The 5% Fundamentals Program

Apply to Join The 5% Community

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• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Why do you want to lose weight and keep it off?

Okay, let me ask you again: why do you want to lose weight and keep it off?

If your first answer was something related to seeing a new number on the scale or simpy to "feel better," than you're doing yourself a disservice in pursuit of this goal.

Regardless of the goal you're seeing, it will take you longer and be more challenging than you expected.

That's just life.

Having a clear, emotionally-charged, powerful why behind wanting to achieve your goal will help you weather the inevitable challenges you face on this longer-than-expected journey and help you to remain committed to take action even in the absence of willpower and motivation.

In today's episode, Paul and Micheala discuss the power of getting to the root of your true why and potent strategies to help you uncover yours. You'll learn the importance of (and strategies how) taking time to dig deep and develop a strong emotional attachment to your goals to exponentially increase the likelihood you achieve them.

Paul and Micheala talk through how to develop a strong enough why, how to ensure you know it's emotionally charged enough, and practical tips and strategies to gain the clarity behind why you want to achieve your goal so that you can confidently overcome the inevitable obstacles you'll encounter.

Episode Highlights

• Gaining clarity on why you REALLY want to achieve your goal is a super power to help you continue making progress when motivation or willpower are nowhere to be found.
• Striving toward goal attainment for the wrong reasons is counterproductive and working against you in the long term: learn how to confirm your why is rooted in you.
• Your why can originate and gather it's emotional charge from the past or future - understanding where yours gathers power from is important to use it to the fullest potential.

Episode Resources

Read our blueprint to maintaining your weight loss after a diet

Click here to learn more about The 5% Fundamentals Program

Apply to Join The 5% Community

• Connect with us on Instagram
• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Like a bolt of lightning, motivation comes and goes.

If you rely on motivation to take meaningful action, you'll find yourself inconsistent and stuck spinning your wheels in a perpetual cycle of unhappiness and half-assed, short-lived action that leads to no significant, or lasting result.

So, what do you do to conquer the fleeting nature of motivation and willpower to break free from this cycle?

In today's episode, Paul and Micheala present a masterclass on both willpower and motivation. They begin with a foundational discussion the definition and difference between each, before transitioning to discussing how reliance on either one is a recipe for short-term results and long-term regression.

Furthermore, they'll teach you how to squeeze every ounce of progress out of the seasons in which willpower and motivation are high, discuss mistakes they've made being too reliant on motivation, as well as what to do to quickly create a bit of both to push through challenging periods.

Episode Highlights

• Understand the definition and difference between willpower and motivation, and why each are fleeting and unreliable.
• Learn how to foolproof your approach to goal attainment so that it works for you even in the absence of willpoer and motivation.
• Learn how to maximize willpower and motivation when they are high and what you can do to create quick bursts of each when they seem to be missing.

Episode Resources

Read our "Maintain Your Weight Loss After A Diet" Blueprint

Join The 5% Community

• Connect with us on Instagram
• Connect with Paul on Instagram Connect with Micheala on Instagram

You may want to diet, but when was the last time you asked yourself if you were ready?

Ready from the inside out, mentally, emotionally, and physically, to welcome the stress of a diet and to follow through on your commitment to ensuring you set yourself up to achieve significant, lasting results?

Lost in the excitement of feeling and looking better after a diet, it's easy to forget that dieting is a major physiological, psychological, and emotional stressor. If you're not appropriately prepared to begin a diet, you run the risk of not only coming up short of your weight loss goal, but of putting yourself in a position in which you're primed for weight regain.

No bueno!

In today's episode, Paul walks you through nine critical questions that you need to have a clear answer to in order to ensure you are in fact ready to navigate a successful diet that yields sustainable results.

As you listen to today's episode, he encourages you to write down each question or prompt he shares so that you can reflect in greater detail after you finish listening to the episode.

If you're able to answer each question confidently, you'll guarantee a successful diet that provides lasting results.

Episode Highlights

• There's immense value in gaining clarity on why you want to diet.
• Gaining clarity in what a successful diet looks like before you begin will help to solidify expectations and also appropriately align action steps to achieve success.
• If inconsistency in your nutrition plan is present before you begin dieting, it will only be magnified when you begin dieting. Fix those holes before dieting to guarantee significant and sustainable results.
• Less is more. Instead of focusing on adding multiple new habits to your plate to set you up for a successful diet, instead, consider focusing on improving the current habits you have in place.

Episode Resources

Read our "Maintain Your Weight Loss After A Diet" Blueprint

Apply to Join The 5% Community

Learn the Fundamentals of Sustainable Weight Loss

• Connect with us on Instagram
• Connect with Paul on Instagram
• Connect with Micheala on Instagram

In today's episode, I am excited to further introduce you to my co-host, the wonderful Micheala Barsotti.

Micheala is a Sustainable Weight-Loss Specialist and Transformation Coach within our 5% Fundamentals Program and 5% Community.

She specializes in bringing out the absolute best in our members, helping them see that they already have everything they need to achieve the transformational results they desire.

Micheala's passion is coaching - she's coached hundreds of women in both the weight loss and fitness industries, helping them to experience remarkable transformations inside and out.

Episode Resources

Read our "Maintain Your Weight Loss After A Diet" Blueprint

Apply to Join The 5% Community

Learn the Fundamentals of Sustainable Weight Loss

• Connect with us on Instagram
• Connect with Paul on Instagram
• Connect with Micheala on Instagram

The Screw The Scale Podcast is undergoing its own sustainable transformation from the inside out.

Introducing The 5% Way Podcast!

In today's episode, I express immense gratitude for the three-year, 164-episode journey of the show and for each and every one of you listeners and then transition our discussion to talking about the reason for the change in name and what you can expect moving forward.

Additionally, you'll be further introduced to The 5% Way brand and ethos, gaining a clear and inspired understanding of what we do, how we do it, and, most importantly, why we do it.

Download The Sustainable Weight-Loss Formula (Free) Learn more about The 5% Fundamentals Program Apply to Join The 5% Community

When it comes to losing weight and keeping it off, knowing how, when, and what to do is NOT enough...

You need to know why.

When we understand the why, we are more compelled to take ownership and feel like we truly do have control.

When we understand why we are more motivated and our thoughts and actions begin to subconsciously and consciously align with our goals.

When you begin to understand why you were previously unprepared to begin a diet, why your past dieting efforts were too restrictive, and why you are primed for weight regain upon immediately finishing a diet, you'll quickly see why you've been struggling to maintain weight loss for so long!

Today's episode introduces you to the fundamental gap in sustainable weight-loss education and introduces you to The 5% Fundamentals Program.

Click here to learn more about The 5% Fundamentals Program.

We begin on December 13, 2021, and if you sign up before then you'll get $300 off.

I wouldn't wait.

Is your pre-workout meal really helping you accomplish your primary goal?

Do you have clear and confident answers to questions such as...

• How many carbohydrates?
• Protein?
• What about fluids?
• How close to my workout?
• What if I workout in the morning?
• What changes if I am seeking fat loss, trying to maintain, or simply want to just move to feel better and think better?

In today's behind-the-scenes of The 5% Community episode, we deep into the science AND practicality of your pre-workout nutrition decisions. By the end of the episode, not only will the above questions be answered, but you'll have a strong understanding of how to design the perfect pre-workout meal to empower YOU to feel, look, and be your best. Apply to Join The 5% Community

"My metabolism is damaged."

"My relationship with food is broken."

"I am broken."

I hear these three statements more than you could imagine. And it needs to stop. Listen in for a fired-up episode detailing how harmful this thinking and word choice is and what you REALLY ARE IN NEED of...

Apply to Join The 5% Community

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