Hey there, every Tuesday we’ll be rolling out a recap of Monday’s episode to help you use and apply the frameworks to your life. I hope you enjoy this supplement episode and it helps you succeed on your weight loss journey.

Action creates results!

• Treat motivation as a bonus, not a requirement.
• Use systems and routines to make healthy actions automatic.
• Expect willpower to run out—design your environment and habits to handle it.
• Start with tiny, repeatable actions instead of chasing big changes.
• Every small win reinforces your healthy identity.

• Identify one health habit you want to improve.
• Convert it into a system (e.g., “eat a vegetable with lunch”).
• Prepare your environment (visible veggies, workout gear out).
• Remove friction (batch prep, simple rules, no overcomplicating).
• Attach your new habit to an existing routine (after lunch, after waking).
• Set a reminder or visible cue.
• Track your streak visually (calendar, sticky note).
• Allow yourself to do the “boring” version—consistency over excitement.
• Review your system after a week; adjust only if it’s too hard or easy.
• Celebrate sticking to the process, not just the outcome

Mentioned in this episode:

Thanks For Listening

“Thanks for listening! If you enjoyed this episode, please drop a quick review on Apple or Spotify—it really helps me to spread the word. Share the podcast with a friend or on social media if you think it could help someone you know. For links, resources, and free downloads, check the show notes or visit weightlossmindset.co. And don’t forget to join my newsletter to get updates on upcoming courses and tools to support your journey.”