Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

There's a lot of dieting and weight loss advice out there, but most of it doesn't work. 

The reason why people fail to lose weight is because they have not found the right mindset that will allow them to make lasting changes. It's hard to change your habits if you're stuck in old ways of thinking!

In this podcast, I will share 18 different strategies that helped me break bad eating habits for good and able to finally lose weight without dieting.

As we all know, weight loss is a difficult and challenging process. 

It's not enough to eat less or exercise more. Because sustained weight loss is your goal, you need to think about how bad habits affect your weight and stop you from making lasting changes. 

The good news? You can break any habit if you're willing to put in the work! In this podcast, I will share 18 ways that helped me break my bad eating habits for good!

1 - I had to ditch the things distracting me from my goals

2 - I had to find out what my trigger foods were

3 - I made sure I didn't stop all my favorite foods

4 - I made a point to stop eating from the containers

5 - I found ways to lower my stress levels

6 - I started eating more foods that were rich in fiber

7 - I learned to keep a regular meal schedule as best I could

8 - I wrote down everything I ate in a journal

9 - I made sure I ate enough quality protein

10 - I had to take control of my blood sugar levels

11 - I was eating way too fast and had to slow it down.

12 - I cut down on drinking alcohol

13 - I made sure I planned my meals ahead

14 - I changed from drinking soda to drinking more water

15 - I got out of the diet mentality and into a healthy lifestyle

16 - I changed to eating more healthy fats

17 - I made strong weight loss goals and stuck to them

18 - I became mindful of what I was eating

The good news…

Staying mindful of eating habits and correcting any that may lead to undesirable outcomes is the best way to prevent an eating disorder.

Overeating is a hard habit to break, but you can do it. Using these tips, you can establish a new, healthy routine, finally reach your weight loss goals, and create a healthy, more vibrant you.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I’m Rick Taylar, and this is Weight Loss Mindset

After a hard day at work, it's easy to let the stress lead you right into your kitchen. But, there are healthier ways of dealing with that stressful situation? Want to find out how?

What are the effects of stress eating?

If stress eating is done on a regular basis, it can lead to weight gain and other health problems like heart disease, high blood pressure or diabetes. As I’ve learned from personal experience, this not only causes you more emotional pain but impacts your physical state as well! 

Learn more ways of how you can deal with stress eating and stress.

1 - Stop stress eating with the correct food choices

The first tip to stop stressful eating is simply to eat healthy food. In times of stress, we tend to seek comfort in junk foods such as chips, chocolate, and candy because they are sweet or salty. But, this can make us end up overeating. 

2 - Exercise can help relieve stress so you don't overeat

Don't let yourself succumb to negative thoughts. When people are stressed they find themselves feeling depressed and overwhelmed which in turn makes them more anxious than before. Exercising helps with managing stress levels so take a jog through the park, go walk around town and just enjoy being outside if at all possible. Research has shown natural light can have a positive effect on our moods too.

3 - Meditation can help relieve stress eating

Meditation is a powerful tool for reducing stress levels and helping you to relax. It doesn't matter how long you spend meditating, just that it gets done every day! 

4 - Learn how to prevent boredom so you don't reach for food and overeat

One way to avoid stress-induced snacks is by implementing things in your everyday life that take up time. You can go get some art supplies at the local art store and paint, draw or try out pottery. You could knit clothing for yourself or someone else.

5 - Find helpful support from family or friends to overcome stress eating

Sometimes when we're dealing with tough times, it can be difficult to go on. That's why in order to get through those rough patches and overcome stress eating, calling a friend or family member is an excellent option. Plus, if you join a support group or sign up for therapy while you are at it, this will help even more, as I said before.

Conclusion 

I'm sure you've experienced this personally before. The feeling of stress and anxiety that builds up to an overwhelming amount is like nothing else in the world. That's why it can be so tough for some people to break their habit of overeating when they are stressed. 

These tips can help you stay on top of your stress and eating habits.

Put all these tips into action as soon as possible, ideally starting today. This way when one day turns bad for whatever reason, you'll have a plan already in place to get back up again instead of succumbing to an unhealthy meal or snack choice that will only compound the problem further down the road.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Do you simply just sit and eat your meals without any distractions? 

Or are you always doing something else at the same time? 

Focusing on what you're eating, when you're eating, helps you lose weight. 

What kind of eater are you? Do you eat slowly, or do you blast through your meal as fast as you can?

Many people are fast eaters because they're so busy. They believe they don't have enough time. Usually because of the rapid pace of modern society, filling up their lives with endless options.

What makes slowing your eating down so important.

When you're feeling calm, peaceful, and focused while you're eating it becomes more like meditation. You have full attention on what you're doing at the time when you're doing it. It sounds simple, and it is. But it can give you some deep insights about your relationship with food. You'll be aware of any emotional changes that come up.

So how can eating this way help you?

Imagine sitting down to your meal and being totally focused on what you're doing. You enjoy the experience being aware of all your senses while you're eating. You notice all the sensational flavors and smells. Your plate comes alive with all the wonderful colors, shapes and textures of the various foods. How would that feel?

It can help you repair any guilt or anxiety you might have about food.

I hope you'll try these simple ideas and become more mindful in your life. It may seem simple, but these small things can make big changes in your life over time.

As I'm sure you're aware, most, if not all, weight loss programs don't actually work. Overweight people who become slimmer usually return to their previous weight again. Most of the time they add a lot more extra weight. Yeah, I've been there too! Many times.

Here are some tips you can use for eating more mindfully. 

Find a quiet place to eat. 

Turn off the TV or any noisy devices. This will help you focus on eating. 

Notice how you feel when you eat, how does the food make you feel.

Practice eating slower without rushing. You should take at least 20 to 30 minutes to eat your meal. It can take about 20 minutes for the brain to register that you don't need to eat anymore. 

Chew your food well. Chew it for longer, not faster. Enjoy every mouthful. 

Keep all distractions away from you when you're eating with a focused mind.

When you eat this way. You'll notice the exact moment you feel full. The body will tell you. Stop eating at this point. Even if there's still some food on your plate. 

If you continuously eat like this and not more than about 80% full, your body will start to feel much more comfortable. 

As you'll see when you eat with a focused mind, it will help you with weight loss. It can help you change your eating behaviors. And when you do this, stress is reduced. 

Learn to eat slower, learn to focus on the moment, and learn to enjoy your life more.

It's well worth it.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Binge eating is a terrible condition that can turn deadly.

It may not seem life-threatening, but it's more than just a physical issue

If you suspect you're might be a binger, then get help fast! 

Binge eating is more than just eating a large meal or overeating during the holidays.

It’s a damaging mental eating disorder. 

So what can we call binge eating?

When you sit down and continue eating large amounts of food in one meal way beyond the point of being full. Even to the point of discomfort. Well, that's binge eating. 

How binge eating causes harm

Binging doesn't just cause physical consequences, but also emotional ones. Often they're quite dramatic. It causes feelings of anxiety and depression, not to mention self-hatred and shame. 

This can set the person up for a terrible cycle. As we've discussed before, these same kinds of feelings can actually trigger a binge. This continuing eating behavior greatly increases more feelings of loneliness, anger, sadness, and depression. 

Where can a person get help for bingeing?

It's worth trying meditation. Find a good teacher and practice every day. The key is to practice every day, even if you don't feel like it.

You could try seeking help from a good counselor. They can help you to find and understand the reasons for your eating behaviors. They’ll also give you coping mechanisms to prevent the action.

There's no doubt that bingeing on food is a serious problem, and also life-threatening. When you can't deal with it by yourself you must find professional care from a qualified therapist or medical doctor if you need it.

Therapy can be very successful. Find a therapist who's good at dealing with binge eating. 

A dietician can help with creating an optimum eating plan and the right exercise. This will get you on the right track without having to give up on all the things you love. 

In some severe binge eating cases, you may need to stay in a clinical eating disorders setting. But start with your doctor and a therapist first. These are your first steps for getting binge eating under control and stopped.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

What inspires you to lose weight? 

Is there something that motivates you to continue even when you want to give up? 

When you search and find exactly why you want to lose weight, it's far more important than how?

Find YOUR why, and let it drive you to achieve the results you desire.

You know you want to lose weight. Hopefully you know how to lose weight with the correct diet and exercise regimen. But, do you have a clear idea on "why"?

Why a "why" is so important

Your weight loss “why” is your motivation. Let's say a friend or someone asks you why you want to lose weight and you don’t have a clear answer. Will your weight loss goal be successful? Probably not!

Longevity could be a "why" for you

Doesn't everyone want a long, healthy life? We all have that choice. It's an undeniable fact that carrying an excess of unhealthy weight shortens your life. Sometimes by many years. The most common killers in America are a group of illnesses called Metabolic Syndrome. They're especially common in overweight people. These life-shortening diseases are things like diabetes, stroke, heart failure, hypertension, and other related conditions.

The ability to move your body easier could be your why

Another excellent "why" for you could be mobility or activity. It’s a great "why because it’s also a great "how."

What about mental health as your why?

Another "why" is about happiness and self-esteem. Studies have shown that engaging in physical activity makes you happier and more mentally healthy – whether you’re overweight or not. Physical activity makes people feel better.

Caring about family or friends is a great why

Maybe you don’t really care about your health or really haven’t found an activity that you care about and don’t feel the need to improve your mental or physical health. But, are there other people in your life that love you? That are worried about you and your health? When you don't have your own "why", you can always use someone else as your "why."

There are so many reasons a "why" can help you to lose weight. There are many things that can be your inspiration if you haven’t found one yet. Take the time to really sit down, contemplate, and find your why and be the best YOU that you can be.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Sometimes people are totally confused about being unable to lose weight. 

They work hard to get their weight down and then gain it all back in an instant. 

The subconscious mind stores hidden habits and traps to keep you overweight. Why? Could be many different reasons. You must learn to deal with it before you'll have success.

I think the worse feeling in the world is when you're overweight and you finally lose a whole lot of it only to get it all back again and more. And this happens repeatedly. This story is so familiar for many. Or, maybe you try to lose weight but can’t stay committed to healthy lifestyle choices for longer than a week. 

Your subconscious mind has a lot of power over your actions. It makes you hold on to unhealthy habits and keeps you fat. 

Here's some ideas on that!

Being Overweight Has Become Part Of Your Identity

When you've been overweight for a long time or most of your life, you've probably created some "tricky" coping strategies so you feel more comfortable. Or, maybe you've found a comfortable “niche” in your social circles. People usually have to come up with some other identity if they're overweight. Maybe it's the fat but funny one who makes jokes about their weight. Maybe the fat but happy one, or the fat but always touchy one. No matter what it is, it's now part of how you identify yourself. It’s part of who you've become.

A Slightly Twisted Sense of Self-Worth

Maybe you have everything you ever wanted in your life except you struggle in just one area. Your weight! If things are so wonderful you might question if you deserve to have the perfect life. If you're a bit short on self-worth, could feel as though you're unworthy to have a perfect body too. 

Food Equals Love and Security

People who are addicted to food or can't lose weight are emotionally connected or attached to eating. You feel food is equal to safety, love, economic stability, or security. 

Maybe It's All About Control

People feel the need to control their lives. This is especially true for many who struggle with food and weight loss. They believe that dieting is somehow giving up that control to someone else.

Listen, I'm sure like many others you're tired of continuous dieting and fluctuating weight, right? Are you ready to commit yourself to lasting and permanent change in your life? A change that'll give you healthier weight, better well-being. You must understand how these psychological roadblocks can stop you. 

If you feel your subconscious is keeping you overweight to feel comfortable somehow, to help you deal with some distant childhood pain, or identity issues, you now know where to start working on your journey to better health.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Ever lost weight and then put it all back on again? 

It's like your own body is fighting against you? 

How can you win this struggle with yourself without too much suffering?

The most crucial time you need to be aware of when losing weight is just after you’ve lost some. Why? Because the body wants it back!

It’s not easy keeping off the weight after a diet. Most, if not all, people who lose weight stack it back on. The worst part is, they put on more weight. Isn’t that horrible?

Here’s the simple reason you regain your weight

Losing weight reduces your stored fat and energy stores. It sets off a chain reaction and triggers your hormones to let your brain know the amount of fat in the body is at a critical level. There’s a hormone called leptin.

Your fat cells make this hormone to decrease your appetite. So, of course, when you have less fat, the appetite suppression is lifted, and the cravings start.

Don’t give up. It’s not over just yet.

I know that all sounds like bad news when you desperately want to lose weight, but don’t leave feeling defeated just yet.

Change your mindset and realize the body isn’t sabotaging you. It’s only making you aware of what you’re up against. When you know what you’re up against, you can take measures to counteract the natural responses of the body, so you don’t regain your lost weight. You can do this using behavioral or environmental interventions.

Different kinds of foods and supplements reduce hunger and don’t contain lots of calories. Things like Protein-rich foods and fiber-rich foods. Try drinking enough water before every meal. Try eating slower over 20 minutes, so your body has time to feel satisfied.

 

There’s a great article called - 18 Science-Based Ways to Reduce Hunger and Appetite. I’ll give you a link in the show notes for this episode. Go to the website at weightlossmindset.co, and you’ll find it.

Some excellent nutritional supplements stimulate the brain to help suppress the appetite. They’re worth a try for that added support. I’ll make a note of the best ones for you in the show notes for this episode.

Conclusion 

You’ve worked hard to lose some weight, and it’s starting to come back. Don’t panic and give up at this critical stage. Understand it’s merely your body’s natural response to the process. Don’t let your body win, though. You’re fighting against your body’s natural response. As you start losing weight, your calorie needs drop too.

Remember, if you were 200 pounds when you started and you’ve lost 20 pounds already, you must reduce your calorie intake considerably more than a person who began their diet at 180 pounds.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Are you hungry all the time?

Do you still feel hungry after just finishing a meal?  

Let’s take a look at some of the reasons this could be happening.

When you get hungry, it should purely be physiological. Simple enough, right? You need calories or water for living. That’s all! How did eating get so complex in modern society? Because of bad eating habits and not-so-good quality food, appetite hormones, emotional factors, and stress are affected.

Here are ten common problems that are related to chronic hunger and what you can do about it.

1 - Some possible hormone issues

2 - You’re not eating meals at the right time or skipping them.

3 - You’re not drinking enough water during the day

4 - You're not getting enough quality sleep

5 - You possibly have thyroid issues

6 - You’re eating too many refined carbs

7 - You have too much stress going on

8 - You lack enough protein

9 - You’re not taking enough time to eat meals

10 - Are you taking medications that could cause you to feel hungry?

Some medications can increase your appetite. Because all medicines are chemicals, they can upset your body’s natural chemical balance.

Conclusion

There isn’t only one sure answer to why you’re always hungry, but these things we just went over are the top ones that can cause chronic hunger symptoms.

Check out our other podcasts on this subject.

Controlling your hunger will help you to stop thinking about food all the time.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I'm Rick Taylar, and this is Weight Loss Mindset!

Your habits are your worst enemies when it comes to weight loss. 

They always attack us when we're at our weakest. 

You must learn to defeat them, or your weight loss goals will fail.

Habits can seem like another complete personality sometimes. Usually, one that's opposing our good intentions about eating well and losing weight. It's the most significant enemy on our weight loss journey.

This enemy sabotages our every move, especially when we vow to eat healthy. Then we somehow end up binging on the same foods that make us fat and unhealthy. Of course, then we feel guilty and blame ourselves or the food. These are both the incorrect target.

What exactly is this self-sabotaging beast?

Every time you end up self-sabotaging, it's the habit or program that makes choices and acts for you. We think it's our thinking, but it's more like a state of non-thinking, right?

What can we do to overcome these self-sabotage habits?

Let's expand more on the idea of labeling these destructive habits. Let's look at ways to dig deep so you can see them. Knowledge is power!

You must identify your behaviors and patterns responsible for affecting your health, making it harder to lose weight. Start a journal. Write down everything. Write the details of all the foods you eat in a day. Write down any thoughts and feelings that come up. Everything!

The more effort you put towards practicing, the easier it'll be, and the better you'll get.

Imagine how these new, positive actions make you feel, how they alter your outlook or attitude. Do this intentionally, so you don't let older, deep subconscious patterns take over.

Final Thoughts

Don't change things too rapidly. Taking smaller steps will help you stay calm without triggering stress. And, we know what stress does, right?

Following these ideas can ensure you successfully end the self-sabotaging behaviors that stop you from losing weight. You can only make massive transformations to your life by incremental changes. Focus on what you can do today that you can stick to, right now, to stop or lessen one action of self-sabotage.

Put yourself on the right track toward better health, one step at a time.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co

Hello, I'm Rick Taylar, and this is Weight Loss Mindset!

Stress causes so many problems for people.

Excess weight, disease and depression to name a few.

There are ways you can learn to deal with pressure and stress

Your health depends on it!

People become stressed, panic, make mistakes, or overeat when they're under pressure. But, some people cope well under pressure. What's their secret?

There isn't any secret. Those people have just learned certain methods that help them deal with it.

One important point is learning to take care of yourself regularly. That'll help you stay calm when you're experiencing pressure. Let's face it. It's impossible to avoid pressure and stress in our current society completely. It's better to be an expert in handling it, right?

Here are five methods for coping with stress...

1. Taking care of yourself with a good diet and exercise is the foundation for optimum health and mental wellbeing.

2. Learn skills that help you cope

3. Try always to keep a positive outlook

4. Stay balanced with a proper perspective

5. Work with the connection between mind and body

Conclusion

You don't need to feel stress, panic, or any other problems when facing high pressure. Educating yourself and developing an awareness of your mind and body makes it possible to face any situation calmly.

Practice self-care, a positive attitude, and healthy coping skills. Train the mind and body to react calmly to pressure.

--- Send in a voice message: https://anchor.fm/weightloss-mindset/message

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.weightlossmindset.co