It takes time to build a dream body, but you’ll never get construction underway unless you adjust your diet. Before I changed the way I ate, I couldn’t imagine being satisfied with a healthy diet. Now I’m at my goal weight I can’t believe I was satisfied with my unhealthy diet. It made me feel atrocious, and it caused my weight to skyrocket.

It was only when I paid attention to my calorie intake that things started to change. My new healthy diet is satisfying in every imaginable way, and I can recommend a greatly reduced junk food intake to everybody on planet Earth. Sounds boring, I agree. But our ancestors didn’t have junk food. They survived without it, and I’m pretty sure there was no global obesity crisis back then. Let's leave it behind and focus on eating for a strong, fit, healthy body.

Follow @wordstoloseby for that vitamin and mineral guide

Email [email protected] for any reason you can think of

Music

Swell - I'm Sorry (Feat. Shiloh)

LoewFii – Can’t Take My Eyes Off You

Moonboy – I Think I Like You

Flwrz – Strawberry Skies

Chillpeach – Loading

LoewFii – More Love

Chillpeach – One Thing

Oak Studios – CMY

LAKEY INSPIRED – Me 2

Massobeats – Lavender

Taeko – Snow Day

The Deli - 5:32PM

Losing weight may seem daunting, but it's been done before. By me, for example. That's not supposed to be a brag, I want to inspire others to get healthy too.

There's nothing stopping you from becoming whatever you want to be. At my biggest, all I wanted was to be slim. Now that I am, I know how possible it is for anybody who wants to do the same.

In the immortal words of Veruca Salt, I want it now. We’re desperate for results straight away, and it can be so discouraging when we don’t feel like we’re making any progress.

It can be frustrating enough to make a person lose hope and give up on their dream. But if we aren’t putting in enough time, we’ll never see the changes we want. Keep going, and the results will come. That’s a guarantee.

[email protected]

@wordstoloseby

Music

Swell - I'm Sorry (Feat. Shiloh)

Tama - Morning Brew

Hicks - Havana Nights

Tama & Moonboy - A Final Cocktail

Hicks - Cozy Days

Moonboy - Seconds

Hicks - Vintage Melodies

Moonboy - Romantic Comedy

Hicks - Postcards

Tama - Frog Prince

Hicks - Happy Dragon

Langston - Downtown

Whatever takes up the majority of your mental bandwidth is likely to influence your behaviour. If you’re obsessed with a certain musical artist, you’ll probably do things like listen to their albums, go to their concerts and defend them fiercely in online arguments.

If you find yourself focusing on food, it’ll inevitably manifest in the behaviour of eating. Food is a necessary part of life, but junk food is not.

Neither is dedicating all your mental energy to thinking about what to eat next. Instead we should put our focus on building healthy habits, and let our energy flow towards that goal.

Follow @built.by.becky on Instagram and let

Here is the phone wallpaper I mentioned for

https://imgur.com/a/Hnr6Jx3

[email protected]

@wordstoloseby

Music

Swell - I'm Sorry (Feat. Shiloh)

Tama - Golden Days

Flwrz – Late Summer Vibes

Moon Ghetto x Pevanni – Backseat Blues

Dust Diggers – Get Close

Langston – Small Steps

Tama – Life in Color

UKDD & Hoffmeister – Desocupado

Moonboy – Sweet Lemonade

CXDY - Aquarius

Langston – Keep Going

Hicks – Last Call

Dust Diggers – Manhattan Stories

Tama – Netflix and Chill

Oxinym &HBeat – Rio Left Alone

Langston – My Universe

Tama - Falling For You

Weight loss doesn't mean you have to get your head down and sprint towards the finish line. You don't even have to run. A few steps each day will be enough to get you there. All you have to do is make a little bit of effort every day, and those small efforts will add up to big changes.

[email protected]

@wordstoloseby

Music

Swell - I'm Sorry (Feat. Shiloh)

Psylone & Oxinym - Cream

Dust Diggers - Flamingo Lagoon

Pop Culture - Tropical Paradise

Hicks - Accelerate

Moonboy - Shape of You

Dust Diggers - At First Sight

Pop Colture - First Date

Tama - Falling for You

Dust Diggers - Shiba

Moonboy - Honest

This is what I tell myself when I feel the urge to stop working out, crack open a can of diet coke and make myself into a blanket burrito on the sofa.

If I’m injured, that’s a different story. Stop activity immediately if you feel real pain, but hopefully you can use this phrase to help blast you through to the end when you’re feeling the burn.

Check out Jeff Nippard’s brilliant YouTube

[email protected]

@wordstoloseby

Music

Swell - I'm Sorry (Feat. Shiloh)

Midsummer – Lighter

Anton Vlasov – Positive HipHop Groove

Alex Makemusic – Downtown

D Cutter Music – Closure

VITOVI – Study Session

Brentin Davis – Feeling Safe

Anton Vlasov – Better Days

Qube Sounds – Leaves

Mat McGuiree – Bliss

Sirius Beat – Escape

Kupra – Magical

ARISU – Onsen Night

Massobeats - Lavender

Sometimes we talk ourselves out of something before we even try. We might not even notice it’s happening, especially if it’s a frequent flyer thought in our brains.

Harnessing your mind and sorting the helpful thoughts from the unhelpful ones is the foundation of building new habits and changing your life for the better.

[email protected]

@wordstoloseby

Music

Swell - I'm Sorry (Feat. Shiloh)

LAKEY INSPIRED – By the Pool

Pold – Summer Vibe

Flwrz - Soft Moments

Pop Culture – First Date

Kyu – Poppy Field

Dust Diggers – Into the Groove

ARISU – Geisha Story

Massobeats – Hillside

Oak Studios – I’m a Mess

Vecteezy – Chill4U

As wonderful and uplifting as some motivationalmantras can be, some are anything but helpful. This particular one might not jump out as too bad. It might be something you already say to yourself to get yourself going.

But I don’t like it one bit. A marathon is long, but your life is going to be much longer. It’s time to get our heads around the fact that there is no end point when it comes to health and fitness. It’s not a sprint, it’s not a marathon, it’s a life-long journey.

Work out your maximum deficit here: https://shorturl.at/dhXo7 

[email protected]

@wordstoloseby

Music

Pop Culture – Kingdom of One

ARISU – Bubblegum Dreams

ARISU – Kitsune

Kyu – Ghosts

Pieces – After the Fall

flwrz – One More Night

Via D – Together (Ft. Ʌei)

Artificial Music – Herbal Tea

LAKEY INSPIRED – This Feeling

Peyruis – Hustle

Oak Studios – Juliet

flwrz - Moonflower

And what a valuable lesson it is indeed. We already know we can do hard things, but now we get to unlock a cheat code to make them a little bit less hard. Doing something regularly makes it easier, both physically and mentally

Here's my old Couch to 5K plan. It's not the prettiest but it works!

https://imgur.com/gallery/simple-couch-to-5k-plan-ufzlXbf

[email protected]

@wordstoloseby

Music

Swell - I'm Sorry (Feat. Shiloh)

Tama – Feel Good

Infraction – Ethnic

DjQuads – It Just Makes Me Happy

LAKEY INSPIRED – Made For This

ARUSI – Koinobori

Mike Mineo – Let Me Be The One

Ship Wrek & Zookeepers – Ark

Flwrz – Strawberry Skies

Langston – Spring Again

If you're listening to this podcast, you more than likely know what it's like to give up on a diet or exercise plan. I myself was a serial quitter for years upon years.

Eventually, curiosity got the better of me. I was sick of failing. I was ready to know what it felt like not to give up. 183 pounds (83 kilograms) of weight loss later, I know now.

And so can you, just as long as you don't give up.

[email protected]

@wordstoloseby

Music

Swell - I'm Sorry (Feat. Shiloh)

Squeeda - Summer Eyes

Oatmello - Ocean Sunset

Tibeauthetraveler x so.lo - Goodnight

Mell-ø - Currents (Feat. Mtch)

Xander - Leaves

Celestial Alignment - Precious moments

Tama - Falling for You

Takeo - Snow Day

Oak Studios - Tokyo

Hicks - Sunny Days