<ul><li>Increase activity throughout the day – add in 10 minute walks after meals, choose the stairs over the elevator, park a little further from the store</li><li>It’s easier to stay consistent when you attach an activity to daily habits you already have</li></ul>

Tip Four: Activity

<ul><li>Avoid heavily processed foods – they’re designed to make you eat more and are effective at doing so</li><li>Don’t eat foods in wrappers & packages – don’t even worry about counting anything, eat as much as you want of whole foods  </li></ul>

Tip Six: Food

<ul><li>If you can, hire a nutritionist to understand the relationship between your mind and body when it comes to food.</li><li>Get the 9 previous steps nailed down before hiring a nutritionist.</li></ul>

Tip Ten: Expert Help

<ul><li>Create barriers between yourself and your impulses – your kids are not an excuse to eat poorly, they should be eating what you eat</li><li>Don’t buy junk food or make them harder to access – your kids are not an excuse to eat crappy foods</li><li>You don’t need to always tell yourself no: if you are really craving something and still want it, drive to the store, park far, and buy one serving – enjoy it – you’ll do it a lot less often than you think</li><li>Impulsive behaviours happen before reasoned thought</li></ul>

Tip Seven: Your Impulses

<ul><li>Prioritize protein – eat protein first then move through the rest of the food</li><li>Protein increases satiety and is critical for muscle and metabolism</li></ul>

Tip Nine: Protein

<ul><li>When you start, focus on strength & not the number on the scale – building muscle speeds up your metabolism</li><li>Strength is a good metric because you have to put in the work unlike weight loss where you can hack unhealthily</li><li>One of the best ways to improve insulin sensitivity is to build muscle</li></ul>

Tip Three: Building Muscle

Eat mindfully – sit at a table, no phone, no televisionWe often eat quickly and in a stressed state which is bad for the digestive process and doesn’t give us a chance to process the feeling of being full.

Tip Eight: The Eating Process

<ul><li>Though the methods are the same, there are significant psychological and behavioural challenges to major weight loss.</li><li>Changing how we structure our day and move through social settings is a hurdle to weight loss.</li><li>Weight loss takes time – it’s not about dropping pounds fast and getting immediate results.</li><li>The happy ending isn’t losing the weight; it’s keeping it off.</li><li>Of the whole formula, keeping the weight off is harder than losing the weight.</li><li>Shows like The Biggest Loser distorted the reality of weight loss.</li></ul>

Challenges To Weight Loss

<ul><li>Give yourself one year to lose 100 pounds – it’s a slow, steady process physically and mentally – build the right foundation to keep the weight off</li><li>A year is not as long as it sounds with respect to your whole lifespan</li><li>Trying to lose 100 pounds is not a ‘calories in, calories out’ weight loss – the root psychology needs to be addressed</li><li>Weight loss has to come from a place of self-love and self-care, not self-hate and shame – explore therapy and emotional support throughout the journey</li></ul>

Tip One: Give It A Year

<ul><li>Understand the importance of discipline and habit, everything is easy when you start and feel motivated – long term success is hard</li><li>Discipline means you do it even when you don’t want to, ask yourself what changes you can make now that are hard but realistic</li><li>Build momentum by changing a few things and sticking to it for a couple of months – ride that momentum and add in more</li></ul>

Tip Two: Discipline and Habit

<ul><li>Don’t drink your calories – if it’s too hard to only drink water, start by challenging yourself to drink 1 gallon of water per day as a priority in addition to whatever else you drink</li><li>Avoiding calories in drinks can result in hundreds of calories per day and can help curb cravings</li></ul>

Tip Five: Calories

<ul><li>You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline.</li><li>9 out of 10 tips are about improving self-awareness.</li><li>Weight loss has to come from a place of self-love and self-care – not self-hate and shame.</li><li>Exercise and nutrition have to be something you see as an improvement to your life and wellness, not punishment.</li><li>The weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state.</li><li>Keeping weight off is about building a good foundation of habits and discipline.</li></ul>

Podcast Key Takeaways

In this episode Sal, Adam & Justin cover ten things a person should  do to successfully lose a lot of weight.  The psychological challenges of choosing to lose 100 pounds. (2:29) The Biggest Loser distortion of reality. (5:20) Ten Things a Person Should Do to Successfully Lose a lot of Weight. #1 – Hire a therapist or enlist someone you trust & who loves you. (12:34) #2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20) #3 – Focus on strength over the scale. (22:15) #4 – Increase activity through daily habits. (25:52) #5 – Eat your calories and NOT drink them. (30:07) #6 – Avoid heavily processed foods. (33:02) #7 – Create barriers between yourself and your impulses. (35:33) #8 – Be mindful and slow down while eating. (39:54) #9 – Prioritize protein. (43:51) #10 – Hire a nutritionist. (46:17)  Related Links/Products Mentioned  MAPS Fitness Products Black Friday Sale is LIVE! **Promo code “BLACKFRIDAY” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up  Strength is Protective – Mind Pump Blog  What is NEAT and Why Should You Care About it? - Mind Pump Blog  Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak  Chewing Your Food: Is 32 Really the Magic Number?  Mind Pump #1690: Eight Holiday Hacks To Prevent Fat Gain Why do we Need Protein? - Mind Pump Blog  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Paul Chek (@paul.chek)  Instagram 

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In this episode Sal, Adam & Justin cover ten things a person should  do to successfully lose a lot of weight.  The psychological challenges of choosing to lose 100 pounds. (2:29) The Biggest Loser distortion of reality. (5:20) Ten Things a Person Should Do to Successfully Lose a lot of Weight. #1 – Hire a therapist or enlist someone you trust & who loves you. (12:34) #2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20) #3 – Focus on strength over the scale. (22:15) #4 – Increase activity through daily habits. (25:52) #5 – Eat your calories and NOT drink them. (30:07) #6 – Avoid heavily processed foods. (33:02) #7 – Create barriers between yourself and your impulses. (35:33) #8 – Be mindful and slow down while eating. (39:54) #9 – Prioritize protein. (43:51) #10 – Hire a nutritionist. (46:17)  Related Links/Products Mentioned  MAPS Fitness Products Black Friday Sale is LIVE! **Promo code “BLACKFRIDAY” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up  Strength is Protective – Mind Pump Blog  What is NEAT and Why Should You Care About it? - Mind Pump Blog  Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak  Chewing Your Food: Is 32 Really the Magic Number? 

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpump. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com

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