Weight Loss Mindset

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.

 really does seem like the brain is working against us sometimes, doesn't it.

But really, it's just doing what it's supposed to do. Helping us survive.

It's just had some bad training and that means we need to understand it and find ways to retrain it.

In this episode, we'll go over these ideas...

The Human Brain is a Master at Creating Excuses

Food Cues Are Everywhere

Depriving Yourself Releases the Craving Kraken

You Need to Forsake Your “All or Nothing” Rules

Just having this small piece of knowledge about how your brain works, and the rules that govern your thinking can be helpful in overcoming your stuck mindset. It can successfully help you change your eating habits. 

Now I don't mean you shouldn't have goals for losing weight.

Of course, we need to have a goal that gives us some kind of expectation.

But, most people handle goals all wrong, and so they fail.

Are your weight loss goals successful?

More often than not, most people fail to achieve their goals. Some are way off. No one would blame them for believing weight loss goals just don't work.

Why weight loss goals inevitably fail?

Let me get this straight though. You need to have goals. You need to know what you're aiming for. But, where many people go wrong is they only focus on achieving the goal after they make one. They focus on the result they want. This will most likely fail for a number of reasons.

The all-or-nothing approach to weight loss

Beware of the all-or-nothing trap. Our minds sometimes get so stuck on the ultimate goal that they won't accept anything less than that. Important milestones on your journey are rejected as trivial.

What you should be doing instead of focusing on weight loss goals?

As I mentioned earlier, just focusing on your weight loss goal is a mistake and can ruin your chances of success.

Counting calories does take a bit of work, but it's worth it. I used to also take my small scale to the restaurant so I wouldn't overeat. After a while, you'll be able to have much better judgment.

There's an excellent free website that will help you calculate the calories you need daily. It also gives you some charts you can download and print. You need to use it in "expert mode" to get the extra reports. Go to wlmind.com/bwp, that's w-l-m-i-n-d.com/b-w-p

Create a weight loss system that works for you

You should take the time to work out in detail what kinds of systems and processes you need to implement for you. Don't try one of those one-size-fits-all approaches. You might be disappointed. Experiment and try things that work for you.

Tips to implement your system

• Never overly restrict your eating. 
• Don't focus on your goal, focus on your system and the person you wish to become. Make this clear!
• Celebrate all small wins along the way with gusto.
• Set your mindset for weight loss and keep it there. Never give up.
• Use a good weight loss affirmation to reprogram your mind for losing weight. It helps.
• Be grateful for yourself, your body, the healthy food you can eat, and anything else every day.

Final words

After you make your goal, try putting it aside and focus only on  your system and processes. Your day-to-day actions will get you the result you want. If you stick to your system step-by-step every day, you will get there.

Try it. You'll be surprised how much more relaxed you'll be when you just need to focus on the present-moment activities.

Acknowledge yourself after every successful step or day. This will keep you motivated to do well.

If you fail to follow a particular step or task, don't sweat it. Let it go and never blame yourself for any mistakes. Just say, "It's okay, I can always do better because I'm determined to succeed!" Then just go forward without being self-critical.

You'll be surprised how well it works!

Did you get my new book, The Obesity Factor?

It's not a dieting book. It's how to get your mind right for successful weight loss. Many cool bonuses included.

Get it at wlmind.com/of, that's w-l-m-i-n-d.com/o-f

Obesity has become an epidemic in most parts of the world.

And, it's getting worse despite the apparent expertise of the medical community.

Why is that?

Maybe obesity is a cash cow for them, so why handle it?

“Life begins at the end of your comfort zone.” —Neale Donald Walsch

That's true! You won't get anywhere staying in your comfort zone. To really have a substantial change, we must be okay with discomfort to some degree.

I'd love it if you could help my book become a best seller on Amazon. It will help many people who are struggling with their weight. I've included a lot of bonus material with it, so it's a steal.

You can get it at wlmind.com/of that's w-l-m-i-n-d.com/o-f

I appreciate your support!

Habits are formed over many, many years. They become so ingrained that you believe it’s who you really are. The truth is, you’re a capable being who has created a strong mindset that’s working against you.

Weight loss is really tough if we’re being completely honest, right?

Let’s face it. You got into this difficult situation because of who you are. No one else is to blame. You got there by yourself. It’s who you’ve become—that “who” is your mindset.

Your mindset is the complete sum of all your habits, ideas, opinions, fears, doubts, personality traits, etc. What it is determines who you’re being right now.

So right there is the answer to the questions, “How can I lose weight?” Or “Why can’t I lose weight?”

So are you ready to get started changing your mindset?

Let’s do it! I’m with you all the way.

Rick Taylar.

Final words

Do you know anyone who would benefit from my new book?

Send them this podcast or link to the book. I would like to help as many people as I can benefit from the material in it.

You know what? Even if a person reads the material without doing any of the action steps, it will still have a positive effect on their thinking and mindset. So do them a favor.

Send them to wlmind.com/of, that's w-l-m-i-n-d.com/o-f

Habits are like computer programs—pieces of code you’ve programmed into your subconscious.
 
And because they’re just programs, they can be deleted.
 
You need to learn how they get into your mind and how to remove them.
 
Habits are just self-installed programs that sit in your subconscious, directing the mind and body to follow the directives contained in them. When I say self-installed, this could be consciously or unconsciously. But they are all self-created.

Not all habits are bad. We have many valuable habits that help us operate successfully in our lives. For example, when we learn to drive, we set up a routine so we can put all the actions we need into it. We don’t have to keep thinking about them, so we can lessen our brain resources that can be used for other things.

How are habits formed?

Without getting technical, habits are simply formed by your repetitive actions over time.

Of course, habits about food are not as simple as habits like smoking or chewing your nails. Food has a direct connection to survival. We eat to survive. And survival is such a powerful force that can make people do extraordinary or crazy things.
 
Looking deeper into how we self-sabotage

Self-sabotage is simply a destructive habit or program that makes choices and acts for you. We believe it’s our thinking, but it's not. It’s more like a state of non-thinking—automatic preprogrammed actions.

Can you see how this gives us a way to change this situation? Good for you if you can.

So what can we do to stop these habits?
 
Self-sabotage isn't the habit. It's that state of being that’s caused by your habits. These habits are what have created the situation you find yourself in now. That's why it’s a great idea to take some time to label your habits. 
 
Final Thoughts
  
You don’t need to make drastic changes all at once. That will end up triggering you and possibly making things worse. Taking smaller steps to help you stay calm and stress-free is better. We know what stress can do, right? 
  
Following these ideas and put yourself on the path to stopping your self-sabotaging behaviors. Those habits that prevent you from losing weight. Decide to transform your life. That’s the first step. Focus on what you can do today that you can stick to right now to stop or lessen one action of self-sabotage. 
  
Get on the right track toward a better, healthier weight, one step at a time.

I always thought counting calories was a complete waste of time.

When I found myself failing with every attempt to reduce my weight through diets, I had to rethink my strategy.

I discovered that calorie counting could be highly effective, but only if done right!

Can counting calories help you with your weight loss goals?

The answer to that would be yes and no. Allow me to explain.

But first, let's discover exactly what a calorie is.

What is a calorie?

A calorie is simply a unit of energy. All organisms need energy for their survival and need calories to fuel their bodies.

How counting calories can help you lose weight?

Counting calories helps you figure out the amount of calories you have eaten in a day. By knowing how many calories you eat, you can then determine how many calories you need in a day to lose weight.

It does take time to count calories every day. But in my opinion, it's well worth it. Here are some reasons why.

-It's so easy to overeat if you don't know how many calories you're consuming. I was a terrible judge of portions or how much I was eating. And so I got fatter and fatter. Counting calories help me bring order into the chaos of overeating.

-Gaining the knowledge of how much you're eating each day, or how much you shouldn't be eating gives you certainty that you're on the right track. You feel calmer, which of course helps reduce stress.

-You see your weight reducing every day by your actions, and this makes you feel positive and happier.

-You begin to have more energy because you're no longer stuffing yourself and putting a burden on your digestive system. Your body begins to feel less bloated and more comfortable.

Here's another strategy you can use to help.

If you're serious about losing weight, you need to use strategies that can help you lose weight and maintain a healthy lifestyle.

One strategy is intermittent fasting. It can help you lose weight faster. Intermittent fasting involves eating during a specific time window or fasting for a specific length of time during the day.

The keys to losing weight with calorie counting

When you eat a healthy diet that meets your daily calorie requirements and often exceeds them, you can lose weight with calorie counting and maintain a healthy weight. But, there is more to calorie counting than just the number on the scale.

The dangers of counting calories too strictly

Never use calorie counting to overly restrict yourself. Don't use it as a punishment to make yourself wrong. Doing this will cause you to overeat by triggering emotions. It's just a guide so you can take control of how much you're eating. That's all it is.

Summary

Counting calories can be a useful tool if used correctly. There are many free apps like fatsecret.com that can help you. The key is not to be too restrictive and to use calories only to guide you. 

Of course, you need to be eating nutrient-dense, healthy foods. Like I said, a calorie of sugar is not equal to a calorie of broccoli. Be a responsible eater, and you'll win.

Remember to focus on the mindset aspects of calorie counting. It brings order into the chaos of overeating. It gives you the knowledge you need to know how much you're eating. It creates in you a feeling of certainty and calmness.

People diet and exercise a lot, and yet they're still asking, "why can't I lose weight?"

Because there's a lot more you need to be doing.

Hopefully, this podcast will give you the answers you're looking for.

I struggle with my weight. I eat healthy and do lots of exercise, yet, why can't I lose weight?

Why?

It turns out that losing weight isn't as simple as eating right and exercising and that you're probably not done losing weight even after you've lost it!

The reason is something called "fat memory."
 
So how do you get rid of regional adiposity?

While regional adiposity is largely dictated by genetics, there are ways of controlling and reducing it.

Are there other reasons why I can't lose weight?

Obesity is a pressing health issue in many countries. As we know, it leads to many serious health conditions, including heart disease and diabetes.

Research has proven that a simple five-step diet program can reduce obesity risk in as little as six months. You don't need a complex diet routine. Try this proven simple plan and see how it goes. Oh, and also add to it the mindset-changing tools I mention later in this podcast.

How can changing my mindset help with losing weight?

When it comes to losing weight, changing your mindset is key to your success. Before you can begin losing weight, stop being negative or blaming yourself. You'll carry this negativity with you into your day, affecting your eating habits and exercise routine. These habits will lead you to gain weight.

Here's a simple mindset tool you can use to help control your eating.

One key action you can take that will be very helpful is to install a time buffer between your craving and eating what you craved.

What do I mean by time buffer?

Summary

There's nothing you can't do if you put your mind to it. So the "why can't I lose weight?" becomes, I can lose weight easily and keep it off.

Learn to start believing in yourself and strengthen your mindset. Use affirmations, set doable goals, visualize yourself exactly how you want to be, and do it daily. 

Use the tool I gave you, download the promissory note, sign it, and take control of yourself. 

No one else can take care of you better than you can. It just takes a firm decision and the desire to reach the perfect you. Do it today! Do it every day! Enjoy yourself.

Trying to use willpower alone won't help you lose weight.

You need to be committed to doing whatever's necessary to achieve your goal.

So strengthen your determination, develop a rock-solid mindset, and reach any goal you set for yourself.

The key to success on your weight loss journey takes more than just willpower or discipline. It takes a well-thought-out plan to help you reach your goals without any restrictive dieting methods.

Develop the correct mindset for weight loss first

Mistake #1: Set A Goal And Forget About It.

Mistake #2: Making Excuses.

Mistake #3: Not Having a Plan That Keeps You Motivated. 

Mistake #4: Not Making Healthy Food Choices.

Mistake #5:  Not Keeping Track of Your Progress and Failing to Stay Accountable.

Don't allow yourself to become negative about your goal

Don't get all negative when things are tough, and it seems you're not making progress.  This is the time to dig deep and tell yourself that this is it. This is what you have been waiting for, so don't let anything stop you from reaching your goals.

Commit to changing your lifestyle

If you have an unhealthy lifestyle, it's important to commit to changing it. Having a healthy lifestyle is great for your physical and mental health. Being healthy will help you live longer and increase your quality of life as you age. Plus, maintaining a healthy weight helps prevent diabetes and heart disease.

Don't put yourself on a diet that's in any way restrictive.

If you cut too many calories from your diet, you'll suffer from hunger and binge eating in the long run. The less you eat, the hungrier you get. This can cause weight gain in the long term, even if you manage to lose weight initially.

That's why it's important to adopt a healthy eating plan that's sustainable. The best diets include lots of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Never feel guilty if you fall off your weight loss plan. Just get back on it

When people have a setback following their weight loss plan, they usually feel dejected. They self-blame, and that just makes them feel even worse. Now being in a state of low emotion, they just give up their plan.

Summary

Dozens of studies prove that willpower alone is a terrible way to achieve lasting weight loss. Willpower is a limited resource that gets exhausted by every decision you make all day long, every day. Plus it's incredibly unreliable: only 20% of people use it consistently and predictably. So when you "try" to lose weight with willpower, you're actually losing. And it's not even close: every time your willpower fails you, you end up gaining an extra pound or two.

Spend time developing a strong mindset, commit to changing your lifestyle, stay positive, and ditch any kind of restrictive diet. You deserve to be the best you can be, so be kind to yourself.

It's almost impossible to lose weight without stabilizing your blood sugar first.

This should be your first priority.

Get this handled, and the rest is easy.

When your blood sugar levels fluctuate, your body is less efficient at burning fat for energy. When your body isn't burning as much fat for energy, it begins storing more fat as energy. The more fat your body stores, the harder it is to lose weight.

So, to lose weight, it's essential to stabilize your blood sugar levels. Here are seven easy steps to help stabilize them.

1 - Eat plenty of fresh vegetables and fruits stabilizes blood sugar levels

2- Exercising regularly helps stabilize blood sugar levels

3 - Drinking plenty of water helps

4 - Avoiding sugar and salt is a must to stabilize blood sugar

5 - Getting enough sleep is extremely important
 
6 - Consider a low-carb diet to stabilize your blood sugar levels.

On a low-carb diet you,

• Eat More Fat
• Eat More Protein
• Eat More Vegetables
• Eat More Fiber
• Drink Less Alcohol
• Don't Skip Meals
• Keep Activity Levels High
 
7 - Avoiding stress stabilizes blood sugar levels.
 
Some ways to reduce stress are,
 
• By practicing simple meditation or yoga
• By doing deep breathing and relaxation exercises
• Avoiding stressful activities
• Being able to let the things that bother you go
• Get professional help if you feel stressed all the time
 
People with diabetes are more susceptible to high blood sugar levels than non-diabetics. 

Although high blood sugar levels are dangerous and can be life-threatening, there are simple ways, like mentioned here, to mitigate the number of high blood sugar levels and stabilize blood sugar levels. 

By getting a diagnosis, monitoring blood sugars, avoiding sugar and sodium, getting enough sleep, exercising regularly, avoiding stress, and following a low-carb diet, people with diabetes can better manage their blood sugar levels and prevent long-term complications.

If you can't change your behaviors, then you'll never be able to lose weight.

Obviously, weight gain happens because of the lifestyle you're living.

You know the answer to your weight issues. Get comfortable with making changes.

Any kind of self-improvement requires serious commitment to well-defined goals and behavioral changes. When it comes to weight loss, it's essential to start by thinking ahead of all the challenges you might face. This way you can prepare for them way ahead of time.

How to exercise good control at home

The common misconception people have is that to lose weight you must starve yourself. Actually, your eating habits at home just need to be based on necessity rather than cravings.

I'm sure you'll agree that eating right is the cornerstone of wholesome health and a maintainable, healthy body weight.

On a weight loss routine, you must get your body used to eating proper meals that have a balanced amount of the essential elements of a good diet. The right ratio of proteins, fats, carbs, and adequate water.

How to exercise control in your workplace   

An important way to eliminate the chances of coworkers disrupting your routine is to make your weight loss plan clear to everyone in your work environment. This can also help to create a support system for you.

Most people have unhealthy eating habits in their work environment, and this can make weight issues inevitable.

Another tip for your work environment is to create a definitive plan for where you eat your meals. This could mean being strict with yourself about not using your work area as a food pantry.

Conclusion

Consistent behavior can help you generate positive mental responses towards even the most strenuous activities. 

If you follow these practices, eventually, they'll become second nature. 

Then, instead of losing your mind whenever you hear the words healthy food and exercise, you'll open your eyes in the morning and wake up looking forward to them.

Get serious about changing the routines that are keeping you fat!