Breaking unhealthy habits is uncomfortable.

That's how the brain keeps us on what it thinks is the best path for us.

But, often it's not.

We need to face our discomfort and build new, healthy habits and routines.

Think of this temporary discomfort as evidence you're heading in the right direction.

• The Significance of Habits: Unlocking the Secret to Success!
• The Heavy Burden of Weight: It's Not Just About What You Eat
• Shake Things Up: Bid Farewell to Your Old Habits

Developing healthy habits is crucial for long-term weight loss success. Embrace new routines and challenge yourself to break free from unhealthy habits. The rewards are endless. 

Remember to make healthy habits second nature.

Do you find it difficult to stay motivated for losing weight?

You're not alone!

Most people start off strong but fail to keep up the momentum for long enough to experience any real gains.

Take the ideas from this podcast and formulate a solid plan that keeps you motivated to achieve your goal.

When it comes to achieving your weight-loss goals, having a strong reason for your motivation is essential. Ask yourself: what is driving you to make this change and put in the hard work to get to where you want to be? Is it for health reasons? Are you looking to improve your self-esteem and self-confidence? Or is it for an upcoming event that you want to look your best for? 

Here are three simple tips to help you get inspired and stay motivated.
  

1. Uncovering Your Deepest Why: Discovering Your True Motivation for Weight Loss
2. Prioritize Your Weight Loss Journey: Make Your New Lifestyle Non-Negotiable
3. Embrace the Journey: Let Go of Perfection and Celebrate Every Step on Your Way to Achieving Your Weight Loss Goals.

Final Words
 
Motivating yourself to lose weight can be a daunting task, but with a few simple steps, it can be much easier. 

First, take it slow and easy on yourself. Don’t overwhelm yourself with an overly ambitious plan right away. Making a plan that is achievable will help you stay motivated and committed to the process. 

Secondly, be sure to make a plan now, no matter how small. Start by setting small, achievable goals that can slowly be adjusted as you progress. 

Finally, remind yourself of the importance of staying committed to the process.

Remind yourself that taking care of your body and health is one of the most important things you can do. 

All of these steps will help you stay motivated, committed, and ultimately successful in your goal of weight loss.

Do you have a definite purpose and a burning desire to lose weight?

Do you firmly believe in yourself and that you can achieve your goal?

Lasting weight loss requires all that and the faith that you can make it.

If you can't get a clear vision of yourself the way you'd like to be, you won't have much chance of reaching your goal.

Just having a clear vision is not enough.

What is a clear, definite purpose?

How faith will help you achieve what you want

Final Thoughts

All you have to do now is to start working on defining your definite purpose.

The only thing that stands in your way is you and your doubt.

Start cultivating faith in yourself that will drive doubt away. 

Grow that burning desire deep within you and you can achieve anything you want.

I believe in you and have faith that you can achieve your desired weight.

Start right now!

The function of the brain is to help us survive in any way that it can.

Restricting our diet can trigger this survival mechanism and switch on intense cravings.

Understand that the brain is not your enemy and learn how to work with its natural functions.

When you can do that, weight loss becomes effortless.

Do you believe losing weight is only about changing your diet or how much you eat?

You need to understand what you're up against

1 - The brain isn't your enemy

2 - Food cues are everywhere

3 - Depriving yourself creates temptation

4 - What's with the “All or Nothing” rules?

Now that you understand that your brain works this way, the psychological rules that govern your thinking can be helpful in overcoming these forces. 

You can successfully change your eating habits in a way that allows for sustainable weight loss.

Emotional eating sucks!

It's almost impossible to lose weight if you're eating emotionally.

Not sure if you are an emotional eater?

Then keep listening and find out.
 
What Is Emotional Eating?

Emotional eating is what you do when you’re avoiding negative or upsetting emotions that you’re experiencing.
 
Becoming aware of what triggers emotional eating
 
Knowing what’s driving your emotional eating habits will give you the power to control them.
 
Final Thoughts
 
You shouldn’t feel shame or regret being an emotional eater. 

But that doesn’t mean you should accept it. It’s a habit that needs to be stopped to regain your physical and mental well-being.

Get comfortable with discomfort and ignore all the triggers. They will stop over time.
 
Start eating healthier foods to satisfy cravings. Your body will appreciate it.
 
Have some celery sticks with delicious dressing instead of that bag of chips. Imagine them satisfying you completely! 

Have you ever thought about how you’d feel after losing weight?
 
Have you considered just how amazing that would feel?
 
Try to get the idea in your mind and develop a burning desire to achieve lasting weight loss right now!
 
So, what happens to your emotional and mental well-being when you lose weight? Let’s look at that.
 
1 - Your body functions a lot better
 
2 - Your mind becomes clearer with less brain fog
 
3 - Your self-esteem improves
 
4 - Depression worsened by being overweight improves
 
5 - The quality of your life improves
 
6 - Handling your emotions will be easier and more effective
 
Final Thoughts
 
The emotional and psychological benefits you’ll experience with lasting weight loss are excellent.
 
You’ll become more satisfied with your own body, your health, and your life.
 
It’ll bring you much more enjoyment and satisfaction, less depression, and a happier life.
 
You’ll absolutely love it!

You can't lose weight successfully because you over-complicate the process.

People jump to the next new fad diet because they believe it'll solve all their problems.

The only way to solve your weight issues is by shifting your mindset and getting back to the basics.  

Here are some key mindset shifts you might like to consider before you hop onto that dieting train again.

1. Think about forming habits for the long-term
2. Stop yourself from jumping onto every new fancy fad diet that pops up.
3. Don't focus on the outcome, focus on actions and the process that will get you there
4. All the wins you have along the way should be celebrated, no matter how small 

Final Thoughts
 
Don't get stressed out about dieting. Keep it simple and you'll win. If you find that your plan is over-complicated then sit down and find out how to make it easier.

Remember that eating is for the health of the body, not for emotional purposes. It's for survival. So do your best to eliminate foods that are harming your body.

It's difficult to change eating habits. But you can make it a whole lot easier by implementing small actions and processes each day. It's all about giving the body what it needs for its good health.

Healthy food doesn't have to taste bland or make you feel dissatisfied. If it does, you'll have a problem because the body will turn on relentless cravings. True healthy foods can taste delicious and can satisfy any cravings.

If you can learn this, you'll be on your way to having the body you desire. You'll also be healthier and have an abundance of energy.

I know you can do this and I know you want to. 

Over to you!

Making mistakes is a natural circumstance of living as a human.

Self-blame increases the intensity of your mistakes tenfold.

Understand these ten mistakes, correct them and get back on track.

Show yourself a whole lot of love and kindness and you'll be ready to rock.

Here are 10 mistakes people make when they're trying to lose weight:

• Mistake #1 - Believing that you can outsmart the brain with willpower alone
• Mistake #2 - Having a diet that's too restrictive 
• Mistake #3 - Blaming yourself for eating the "wrong" foods 
• Mistake #4 - Not getting enough good quality sleep
• Mistake #5 - Believing weight gain is purely physical
• Mistake #6 - Believing that food labeled "healthy" or "low-fat" will solve your weight problems
• Mistake #7 - Thinking you already KNOW why you can't lose weight
• Mistake #8 - Not eating slowly and without distractions
• Mistake #9 - Forcing yourself to give up all indulgent foods
• Mistake #10 - Not getting out of your seat and moving the body

Final Thoughts

We all make one or more of these mistakes on our weight loss journey. It's human to err, right?

The key is not to get stuck on them and make a big deal out of them. Self-blame will set you back more than any other action.

Just decide to correct your mistake as soon as you can without stress. Take a deep breath, stay calm, and just keep moving forward. 

Be a friend to yourself not an enemy. Love and kindness are the way. I'm sure you'll agree that you're worthy of some love and kindness, am I right? 

Being kind and caring to yourself is a better way to approach weight loss.

With that comes understanding and faith that you can accomplish your goal without stress.

Restrictive dieting is a thing of the past, a dinosaur. You now have a better way that works.

In this podcast, we'll take a good look at these topics...

No, it's not a big mistake

Life has become way too comfortable

Stop trying to enforce restrictive diets on yourself

Don't just eat foods labeled "healthy", "Good for you", or other similar wordings

Here are a number of helpful things for you to try

1. Make sure there are no distractions. Pay attention to what you're eating. Try your best to make strong memories of your experience. This will help you feel satisfied for longer.
2. To stop yourself from snacking a lot, try reminding yourself of what you ate for your last meal. Forgetting what you ate can cause you to overeat. Remembering what you ate and taking a few minutes to relive the experience can handle cravings. Try it, it works!
3. Be aware of food labels and descriptions that give you a sense that you're depriving yourself. You can still find low-calorie meals that give you that warm feeling of indulgence. You'll be surprised how well this works.
4. When you're eating, really focus on the flavors, textures, and appearance. Find anything that increases your enjoyment of your food so you feel satisfied.
5. Avoid sweetened drinks like soda and even sweetened fruit juices. Even though they're high in calories, it won't seem satisfying. It'll make you overeat. Eating solid food is better when you're trying to lose weight.
6. Before you start to eat your meal, really take note of what you're about to eat. Enjoy the anticipation of eating it. It'll help you feel more satisfied afterward.
7. Never feel guilty about the occasional treat. Enjoy that sweet moment of pleasure.

Final thoughts

Don't become obsessive about trying to lose weight. It never works. It causes stress and releases the stress hormone that makes you eat more.

Focus on becoming healthy but without depriving yourself of nutrient-dense, good-quality food

Take it easy and be kind to yourself. Even if one day you completely go off the track, don't worry about it. Just tell yourself you'll do better tomorrow, and keep going.

Be grateful for yourself and your body. Love yourself no matter what.

Yes, we can all do better and improve ourselves. But do it from a place of kindness, patience, and love. You'll not only get better results, but you'll also be much happier.
 
There's nothing more important than loving who you are right now! 

It's your mindset that leads you to expect particular outcomes.

Expectations about what might happen will usually bring about that condition.

That old saying, "be careful what you wish for" could also be "be careful with what you expect."

The book I'm currently reading is called The Expectation Effect: How Your Mindset Can Change Your World, by David Robson. I'm mentioning it here because understanding expectations fully can help with weight loss and many other human conditions.

How expectations can affect your mood
 
How expectations can sabotage willpower

How your expectations can affect your weight

Excerpt from The Expectation Effect

The Expectation Effect: How Your Mindset Can Change Your World, by David Robson

Some final words

I haven't finished the book yet but it's quite amazing and changing the way I think about many things, not just weight loss.

There are so many interesting anecdotes in the book that’ll really get you thinking.

If you're interested in finding out more you can find a link for the book in the show notes for this episode. Or do a search online.