This episode contains an introductory explanation of what works and what doesn’t for weight loss. The diet industry has spent billions of dollars teaching you impossible approaches to weight loss that keep you stuck in the yo-yo cycle of losing and gaining. To lose weight sustainably you’ll want to stop using unsustainable methods that don’t work and focus instead on what does work. 

What Doesn’t Work:
 1. Exercising to burn calories, justify overeating, or lose weight. 

2. Playing the calorie restriction game where the program goal is for you to ignore your own body’s hunger signals and eat as little as possible. 

3. Stop believing there are good and bad foods. Doing so judges our natural human preferences for certain foods, leaves us feeling restricted, and paradoxically creates an over-desire for those ‘bad’ foods that we self-restrict from. 

 4. Eating from in-the-moment urges to eat.  

 What Does Work:

 1. Allowing your internal sense of physical hunger and fullness to tell you when and how much to eat. 

2. Making a plan for what you will eat ahead of time that resonates with your sense of what serves you and your weight goals. 

3. Being willing to stop believing that overeating benefits you. 

4. Developing your ability to feel emotions without thinking you need to eat over them. 
 

Timestamps:

03:10 What doesn’t work for weight loss. 

00:19   What does work for weight loss. 

Resources mentioned in this episode: 

Rosenbaum 2008 study 

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