In today's episode, we share with you the same framework that we teach our personal clients to help them break their fat loss journey into smaller milestones. With each stage of the four-stage Sweatpants to Swimsuit framework, the strategies you need   to implement change! We'll explain how to use the model to overhaul your fat loss program.

Episode 124: The Sweatpants To Swimsuit Framework For Permanent Fat Loss

Cut The Fat Podcast is dedicated to helping you achieve your weight loss goals using science-based tactics and strategies. It's our mission to help people navigate the often times complex and conflicting information surrounding fitness, weight loss, and health. Besides helping people to achieve their weight-loss goals we also want to help people achieve that goal without having to resort to guilt as a mechanism for motivating yourself to achieve it. In addition, it's not enough that we just achieve weight loss. We also want to help people live a healthier and more energetic life. If you have starting your journey of losing weight and getting fit and need some weight loss motivation, this podcast will deliver on that promise. Aside from advice on diet, exercise, and lifestyle, we also spend a lot of time discussing motivation and mindset around losing weight and building fitness permanently into your life.

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In this episode, we cover our top 10 takeaways from BJ Fogg's Tiny Habits book and apply the concepts to weight loss. We cover the B=MAP formula, anchor moments, finding the right motivation, and celebrating small wins!

Episode 131: Our Top 10 Takeaways from Tiny Habit By BJ Fogg

Sometimes we just need to be reminded that there are opportunities to be healthy and fit all day every day. In today's episode we give you 30 ideas for fitting more physical activity in your day! 

Episode 130: 30 Sneaky Ways To Get More Physical Activity In Your Day

In Episode 129 of the Cut The Fat Podcast, titled "10 Mindset Hacks For Better, Faster, Easier Weight Loss," we explore various strategies and techniques to make your weight loss journey more successful and enjoyable using that powerhouse you wear on your shoulders.

During this episode, we go into detail about the importance of aligning your health and wellness goals with your personal lifestyle. They offer practical suggestions and tips. These tips will help you integrate fitness into your everyday life without feeling overwhelmed.

Here are some highlights from the episode:

1. Mindset Hack #1: Make Your Bed and Drink Water

This hack is all about starting your day on the right foot. Admiral William Mcraven wrote a book called "Make Your Bed," which explains how this simple act can give you an instant win and help establish control over your day. By starting your day with a win and asserting control over your life, you can better navigate and manage the challenges you face.

2. Mindset Hack #8: Commit to Less and Do Bonus Reps

The speaker emphasizes the importance of committing to smaller tasks instead of overwhelming yourself with large ones. By committing to a smaller task, like 5 minutes of walking, you allow for flexibility and conserve mental energy. You can always add more time or effort as you go along, doubling the rate at which habits are established.

3. Simplify Meal Preparation and Establish Healthy Habits

We discuss the importance of planning and thinking ahead when it comes to meal preparation. Using kitchen appliances like an air fryer can make quick and healthy meals a breeze. We also provide tips on portioning out foods and incorporating convenience into your meal planning. Plus, we tackle the challenge of balancing healthy eating with occasional indulgences for yourself or your family members.

4. Optimize Your Morning Routine for Long-Term Success

Your morning routine sets the tone for the rest of the day. We explore how everything from making your bed to having a healthy breakfast impacts your hunger, energy, and cravings throughout the day. By improving your morning routine and breakfast choices, you can eliminate nighttime cravings and maintain a healthy lifestyle.

5. Merge Responsibilities and Desires for a Healthy Lifestyle

Convenify your life by finding ways to simplify and make healthy choices convenient. We delve into the importance of finding enjoyable activities and involving your loved ones in your health journey. By merging responsibilities and desires, you'll find it easier to establish and stick to a healthy lifestyle.

6. Learn from Mistakes and Optimize Your Life

We discuss the mindset of learning from mistakes rather than beating yourself up over them. Punishing intent instead of the event can lead to personal growth and prevent the same mistakes from happening repeatedly. We also emphasize the importance of correcting underlying issues and making quick improvements in your life to avoid unnecessary challenges.

7. Clean Up and Organize Your Life for Success

Unresolved matters in our lives can contribute to disorganization and feeling overwhelmed. We discuss the impact of clutter on stress levels, cortisol production, and decision-making. Starting with small tasks like making the bed or cleaning the car can set the foundation for a more organized and successful lifestyle.



Episode 129: 10 Mindset Hacks To Increase Make Weight Loss Easier, Faster, and More Permanent

In today's episode we'll tall about one shift in lifestyle that can help you lose your next 5 pounds with very little effort!

Episode 128 - One Change That Can Help You Lose Your Next 5 Pounds

In this episode, Blythe and Ray discuss insulin's role in fat storage and how you can use it in your weight loss efforts. Insulin clearly plays a role in fat storage and is clearly impacted by your diet and exercise habits. This episode places insulin in its place and describes strategies for optimizing insulin. 

Episode 124: The Sweatpants To Swimsuit Framework For Permanent Fat Loss

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