The Power Of Small Changes

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Welcome to today's program yourself, then podcast. Today we're talking about the power of small changes. Small changes, right? I think everyone knows the power of big changes. And if you could stick to big changes, big changes would be great, right? Because who doesn't want the best results in the fastest way possible, right? So when it comes to that, I'm all for you. I love big changes. But when you look at the reality of the situation, when you zoom out on it, typically big changes are going to last for a little bit of time, whereas small changes are way easier to keep up. And ultimately, what's going to dictate your weight is going to be the little changes that you weave into your life that remain, that continue, not the big giant shifts you try and make on a Monday or start on a Monday. Those tend not to last. And they're just so many reasons why I think, you know, I know you're a smart person, so I don't need to go into all of them, obviously. So what I'm going to look to do here is just really kind of zoom out a bit and just get a different perspective on this because again, knee jerk reactively. We love big changes because again, they're associated with big results, but that's where we have to take a step back. Again, don't disagree that if you were able to keep the big changes up, yes, big, fast results, great. But we got to look up the can you keep it up part, right? Don't we? Because you can do big changes and you might get some results, but if you can't keep it up, what is the point? What is the point? And I think what you may find yourself thinking is that, well, I will someday. I'll just keep it up. I will just keep up the big changes, Jim. And to that I bring back my, my metaphor I like to reference regularly is that, you know, if you sign up for a marathon, you sign up for the Boston Marathon and you go into it with a strategy that I'm going to run like a sprinter, I'm going to sprint the whole race, I'm going to win. And the gun goes off and you start sprinting in the first eighth of the mile, you're way out of everyone and you're, wow, this is working just according to plan. I'm way out ahead of everyone. But the next eighth of a mile, you collapse and can't finish the race go on anymore. And this kind of is like what the diet feels like for people is again, they start off sprinting and it's great while the sprinting's going on. It's great while you got the physical, mental, emotional energy. But what do you do when you run out of it now? Again, what you have trained yourself to do almost and believe in is that there's going to come a day when you're just able to sprint the whole marathon. Even though you're never able to get out of that eighth of a mile, you just, for some reason keep thinking you're going to be able to sprint the whole thing. I don't think you're going to. I think the odds are very, very low that some magical Monday is going to show up and you're just going to be able to do this, which isn't a We're not waving the white flag on weight loss. We're waving the white flag on instant changes, you know, big changes, I suppose, because you can change in small ways instantly. And that works, you know, because you can keep it up. So we take a step back and look at the strategies you're using. I think it becomes very obvious that what you've been doing to try and lose weight has been very overwhelming and stressful for you. This is why. And again, this works two ways, right? The overwhelm and the stress of whatever you've done to lose weight in the past is the main thing that's caused you to stop doing it, right? But now, because most likely you're not doing anything to lose weight. And right now what's happening is the bigness of that change is keeping you from starting to do it. So it kind of bookends your failure to be honest. It's the thing that gets you to quit, and it's the thing that gets you to not start. And so you probably find yourself here thinking about losing weight all day and night, but you can't get yourself to do anything to move forward. And that is probably because the things you think you have to do to move forward with your weight loss are huge. Completely cut out carbs, completely cut out sugar, you know, stop eating for 16 hours, track every day, calorie in every point you eat, you know, and these are big, overwhelming things, and you don't want to do them, which is why you're not doing them. And now the question you have to ask yourself is, how long have you been planning on doing it? How long have you been planning on losing weight? Planning on having that magical, you know, moment where you just sprint for the rest of your life? And there's a good chance that you're into decades at this point or many years where you've been overweight and you want to lose weight, you think about all the time, but you don't actually do the things to help you lose weight. And the main reason why I'm telling you is because you're thinking of these big, giant changes. And at this point, I don't want to do that. Oh, my God. I barely have enough energy to get through the day. How am I going to all of a sudden just stop eating carbs tomorrow? How am I going to completely change how I eat starting tomorrow? I can barely get through today.

So if that's the case, you know, at what point do you let that go? Okay, you can lose weight without having to do giant changes. And then you start saying, oh, you know what? I'm not going to change everything all at once. Let me just start drinking some more water. Let me start getting a little more sleep. Let me start eating a little bit more fruit. I'm going to start having a few more salads. Say no to a little more dessert. You know, we start small, and when you start small, it's easier to start and it's easier to keep going. And what happens is magical because this is the thing, you know, again, the small changes in the beginning seem underwhelming because you're not going to get that, that first week, that first month, dramatic weight loss from this. Okay? That's not where the magic shows up. That's not where the strength of this process and approach shows up. It shows up six months from now. It shows up a year from now. It shows up six years from now when you're still doing these things. That's where this shows up. So you have to stop thinking about trying to change everything all at once and start thinking strategically. This is one of the core mindsets you've got to escape from as a dieter, this idea that you're going to wait till Monday to change everything, as opposed to starting today, changing something. And if you start changing something each and every day, even just one little thing, 1% better over a year is almost 4,000% better. It builds on top of itself. And there's a piece of that process that you completely miss with the diet approach, where you just jump in 100% for what, for a couple days, for a couple weeks, for a couple months sometimes. Again, what's your experience? And so the alternative just makes so much more sense, I think, when you look at it this way. And so I hope you appreciate the value of small changes. And again, if you look at your Life, that's usually how things happen, you know, a little bit at a time, consistently, sustainably, over and over again, and you start building up and you start improving that way. So take a little bit time to reflect on this because I promise you, it's one of the core mindset pieces of weight loss that's tripping you up. Again. It has nothing to do with your willpower, nothing to do with your self control, and everything to do with a strategy that's not up for the task. And dieting is not up for the task of actually helping you to take control of your weight. So if you want some support with this new way of thinking, click the link in my bio and go get the free hypnosis session I made for you. It's called the New Thin Me. It's completely free. So again, you click on the link in my bio, go to program yourself, then go check it out. And if you have any questions, feel free to ask them. See? Helen's saying you talk a lot of sense. Thank you. Well, you're welcome, Helen. I appreciate you saying that. That's what I'm here for, to talk some sense. If there's any area of our world that doesn't make any sense, weight loss is definitely at the top of that list. Amongst a lot of others, I suppose, but definitely at the top of the list. The weight loss and diet approach really just makes no sense. And so, yeah, happy to be here talking him. What's up, Vicki? He says hi. Jim kept checking here and you're happy, happy you're here. Yes, I'm. If you were here yesterday, you may have heard that I'd updated my opera, my computer, and everything went crazy. So the video was all laggy. I was hearing echoes of my voice. I got through kind of the beginning part and then I kind of lost my mind. It's hard. Plus it was. It was all choppy anyway, so it wasn't even good. But watching myself, because I have like a screen over here, I can kind of see myself out of my peripheral vision and it was all lag was driving me crazy. So anyways, through a few hours, a few hours of updating things, we finally got back to normal. So I just wanted to hop on here and kind of test. I can't stay on here too long today. But yes, I'm happy to be on here too. And I'm happy everything is working again because it's so stressful. Like, I don't know when things you take for granted all of a sudden stop working. That is One of those stressful things in life. And that's what happened. So I love. I love computer updates. It's one of the things. I work on computers a lot, so when we get computer updates, for me it's very exciting. It's like. I guess it's kind of like a little Christmas. Little Christmas present when you get new big updates on the computer. I'm a big fan of it. But then there's almost always shenanigans that follow it. Yes. So got them all figured out, though. So here we are back in the back, doing what we do. Flamingo said, hey, I sent you a private message about the link in the bio email. It doesn't work for me. I will check that out. I have not even checked TikTok stuff in a little bit here, so I will check that out and I'll get back to you. I'm not sure why that wouldn't work, but I don't know if I can. Let's see if I can do this. I'm gonna try and send a message in TikTok. I never do. I can send them to the other ones. Let's see if I can do this. Can I. Although you went to the link, so I'm sure you went to the link. It just. It didn't work for you. I'm not sure what that means, but I'll look at your message and find out. It's been a weird week, technically. I will tell you this too. Even before this update happened in my Circle app that I use, there was a bunch of weird shenanigans going on and it got resolved, but I never found out what caused it. And so I'm still in the process of figuring that one out. So, yeah, it's been kind of a funny week technically, with things.

Not working the way they're supposed to.

Anyways. Yeah. So yeah. But if anyone's any questions, feel free to ask them here to talk about weight loss. At least for a little bit of time. So weird temperature out. It's like it's pouring out. Thank God we have not had rain for. I feel like. Good Lord. It feels. It's feel like it's been months since it's really rained. It's like, if it's been raining today, it's kind of nice, but it's also kind of humid. It's kind of cold, but it's warm. I don't know. Kind of weird weather. Still recovering too. I went to the Biggie last night, which is a big New England fair, and shout out to Jody. Jody gave me the. The. The. The drop on the best spot, the big E, which I have to say, I agree. And my whole family agreed. Or most of them. Yeah, they agreed. They love the broccoli bar, so that was new. I'd never seen that before. That was a fun, fun vibe there. And the food was really good and wasn't as ridiculous some as the other stuff. Deep fried butter. Yep, I saw that. But, yeah, fair food. I mean, you know, hey, whatever. Fair food's meant to be fair food, it's a treat and all that stuff, so. But, yeah, fried dough, paying for it. I don't feel great. I didn't feel terrible. It wasn't like that felt like the worst ever. But it's funny. It's funny waking up today and definitely not feeling like I normally do. So it is so funny to eat that way and then see how you feel from that. And it makes me think, too. Like, it is funny. Like, you know, digestion is one of the biggest uses of energy in your body. It's one of the biggest things you can do. And I don't think people realize that. You know what I mean? I almost take it for granted. And so it is very interesting when you play with your digestion and you clean up your eating and then you go and eat, you know, overeat or eat processed food or, you know. You know what I mean? Right. And so it's so interesting to contrast that because it really is amazing when you appreciate the effect it has on your energy levels, you know, and. Yeah, I've been feeling all day, definitely more tired today than I normally am. It's just. It's. It's crazy. So anyways. But I had a fun time. It was fun. Although I will say I did get there. I started the whole thing out within five minutes of being there. I wore sneakers. I knew it was gonna rain for some reason. I just not think. I don't know what I was thinking. And these sneakers I have just completely. They almost, like, based my. You ever watch, like, cooking shows where they'll make, like, a steak in a cast iron pan and they'll put, like, a bunch of butter, and they'll take the spoon and they'll just keep basting it. Right. These shoes I have, for whatever reason, every step I take, kind of basted my shoes with water. And so literally five minutes in, I'm like, My feet feel wet. It wasn't. It was hardly even rain. It was just, like, sprinkling the ground. Didn't see any wet whatever. And I looked down, they were wet and I watched and it was because they kept basting them. And so seven minutes in, my feet were soaked and I was like, oh my God, what am I gonna do here? I played it out. My feet were wet, but it kind of calmed down and whatever. So I made it through. Don't worry. Everyone.

Susan says hello. Can we continue? Continue what? Let me know what you want to continue. Susan and I will. I'll let you know.

So.

But yeah, there's any questions, feel free to ask them. It should be a quick day. It's okay too, sometimes. That's all right.

It's funny though. I have noticed, like, Tick Tock is like the live numbers on that have gone drastically down. It's weird. I still get a lot of views on my videos, but the, the lives, it's like throttled. I don't know what's going on. I gotta like research lives on Tick Tock. To be honest, I have not done that in so long. It's like I haven't up. I haven't kept up with the best practices of doing lives. It's kind of silly because I do lives every day. But I've been focused on other things, so that's something I look into as well. So anyways, Vicky said, what's today's theme? I missed it. Today we were talking about the power of small changes. So again, you know, Vicki knows this stuff, he's in the program. So it's really just this focus on the smaller behaviors, you know, it really is the secret. And I know again, you're going to feel like it's a secret because you just have. Every time weight loss comes up, you have diet stomach, you know, dropped in your face. And all diet stuff is just about massive fast change, you know, and dramatic effort, you know, so they're, they're tied together.

But the idea of like approaching your weight strategically and systematically.

You know, again, it's like college, right? You go to college and it's like, okay, well, here's all the work you need to learn. I'm going to do it as fast as I can. I mean, go ahead, you're gonna burn yourself out, you know, and so it's like, you know, you have to just pace yourself. There is. Jesus Christ. I, I don't know. I have this conversation all the time because again, I work with overachievers and stuff. And, you know, when you have the conversation, it's easy to lead a person to this awareness. But when a person's on their own, they really just talk themselves into dumb. It's just not well thought out. Like, if you really think about your approach to losing weight, you're gonna find that what you're expecting is that you are expecting. You're just going to completely change everything about your eating tomorrow and then just do it forever. That's what you think, you know. And again, it's the. The craziest part of that thought is that when you reflect on your experience of how it's been, when you've tried to change your eating completely all at once, it's not worked great. Most likely you've probably done it for a little bit and then you can't stick with it ultimately. And that has probably happened many, many, many, many, many times. And yet, you know what I mean? Like, there's this trance effect that happens to humans where they just completely forget their experiences sometimes. And dieting is one of them. It's almost. It's. It's just fascinating when you understand hypnosis and psychology in that way. When you watch and reflect on dieting and the dieting mindset and the dieting approach, it's really fascinating, you know, because you're like, how can this be? How can a person who's smart and intelligent. That's the starting point, right? We're talking about smart, intelligent, successful people. People that did. Did well in school, you know, maybe professionally, they've dedicated their lives there and they're really successful. Maybe they've dedicated to personal pursuits. They're successful there.

Excuse me. And so we're talking about smart, intelligent people that may be struggling with their weight for 20, 30, 40, 50, 60 years. And you say, what? It doesn't make sense, you know. And again, the reason why, though, is because you've been literally programmed to think like a dieter. And the dieting is just, you know, a path to nowhere for most people. So anyways, and one of the big pieces of that is that you're trying to do it all at once, trying to do big stuff, and it's just. It's not strategic, it's not systematic, and it just doesn't last. What's up, Paula? How's it going?

Kiki says once you go through all of the hypnosis sessions, should you continue to repeat them?

Yeah, I think that's a great idea, Kiki. A lot of people do that. So if you want to go through them again, if you want, just shoot me an email and I can restart. I can restart the. So you start getting the messages again, right? Because I think it's a Great idea to go through those hypnosis sessions a number of times in the hypnosis part of the program. It's set up as an eight week program where every morning and night you get a hypnosis session. So every morning you get a five minute hypnosis session. It's always different. At night you listen to a 10 minute session and you get one of those a week. So that one you listen to repeatedly to drive home the message. But yeah, absolutely, I suggest two, three times is a nice, a nice solid base, I would say. And you know, again, you have to understand with hypnosis, it's not just the suggestions and messages you're getting. It's also the experience of relaxing, breathing, turning your attention inwards. That's another value of the hypnosis. So hypnosis is really valuable. It's not just that it's reprogramming your mind and that is part of it. Okay. But it's also that you're, it's a, it's like a form of meditation, you know, it's valuable in other ways as well. All right.

So Barb, Barb says, I did that complete change and lost 120 pounds to reach my goal. It was a plan of super healthy eating. Yet here I am having regained more than half of that. I'm 82 and still learning. Very thankful for you. Yeah, you're welcome, Barb. Yeah.

There'S a plan of super healthy eating. It. Here I am.

Yeah, yeah, again, I mean, super healthy eating. That right off the bat I hear that. What I look for is extremes. I find extremes are pretty much correlated with bad results for most people, you know, So I think even with like, like, even for me, you know, that's why I say last. I started with the big E last night, you know. Now don't get me wrong, I'm probably eating better than 90% of the people there. 95% maybe. I don't know, but I'm still. Maybe not, I don't know, but it's like I'm still eating a whole fried dough at the end, you know, like, like there's spaces in my life to, to do that. And that's what I want to say is that because that's what I think with dieting, you never get that dieting is an all or nothing mentality. And you're a human being living a life. You're not going to live an all or nothing life. You won't do it. Yeah. Barb says, yeah, it was extreme. No sugar, no flour. Yeah. Again, it's fine. This is what I always say, dieters. What, what most dieters do, if they're successful, is they're trading the pleasure of the food for the pleasure of the scale going down. Right. And so. And they're both, they're similar pleasures, by the way. Okay. And so they're both relying on dopamine, you know, spikes. One. One comes from eating food and one comes from stepping on the scale and seeing it go down. Okay. But once you get to the point where you're at your goal weight, where is your pleasure and excitement coming from? Now you say, oh, well, it comes from being at my goal weight. What, what peak of pleasure and excitement are you going to get at your goal weight, do you think? Exactly. Yeah. Think about that. Right? Because it's like, it's fun watching the scale go down. It's a verifiable fact. Holy shit, this is amazing. And then we put so much onto the being at our goal. What's on my goal weight? Oh, then we get the promotion. Oh, then that person's going to come over and start speaking to me and they're going to like me and, and then they're going to comment on me and notice how great I am. And we, we tell ourselves these big stories. Then we get to our goal weight and it's like, oh, you know, some people say some nice stuff and then everyone just goes about their lives. And then after a couple months, couple weeks, couple months, whatever, kind of just like, well, what do I do when I'm stressed? What do I do when I'm bored? I have nothing. I don't know what to look forward to.

I know this doesn't sound like a positive, encouraging message, but I promise you it is, because you gotta, you gotta look at the facts of the situation first so you can come up with the proper strategy. And the big issue, again, with weight, the issue is not. The issue is not losing weight. People can lose weight pretty effectively. The problem is keeping it off. And I think that we've got to recognize that just being at your goal weight, because there's a statistic that 95% of people that lose weight on a diet put it back on.

That, to me, is the starting point of all weight loss conversations. I don't give a shit. Don't talk to me about losing weight until you have a solution to how to keep it off. Why? And that's what I always say this every day, but that's literally the reason I'm here. The people that break my heart are the people that Put so much time, effort, and work and like Barb, and you do all the work and you study all this stuff and you change all these things and you lose £120, and then it's like you can't keep it up. And then you put the weight back on. It's like that. That breaks my heart, you know? So to me, it's like, if you're gonna be serious about your weight, the first question you look at is, what am I gonna do? How am I gonna do it different so I don't become one of the 95% that loses and puts it back on? And so, I mean, that is where program yourself then starts. Because program yourself then isn't about losing weight and getting to your goal weight. It's about living at your goal weight for the rest of your life. So it starts with that question, how do I live this way for the rest of my life? How do I live at my goal weight, and how do I do it in a way that's comfortable for me? So it feels like it's on near autopilot. That's a different question than the diets are asking, because the diets are all saying, what's the fastest way I can lose weight? And that's why I say, you're caught in that trap. You've got to let go of it, because who gives a. Who cares if you lose £50 this month and put it on next month? Who cares Is that that's not what you want? So you've got to recognize what your real goal is. And it's not just to get to your goal weight is to live there. And that just. They're two completely different paths to walk, you know, so, yeah, true. I was regaining by the third month after reaching goal. Yeah, right. And so this is what I mean. Like. Like, listen to Barb, right? I mean, clearly, Bar. Barb is obviously smart. You know, she's going to change her whole eating. It's going to be healthy. So, you know what I mean? Like, she's not just going to cut calories and do it in an unheal, Going to change her eating, be as healthy as possible. So healthy that there's no sugar, no flour, Bright line, right? Food Anonymous. You know, we're going to make these sweeping, rigid rules that we're going to live by for the rest of our lives. No, you're not. You're going to live by them at best, until you get to your goal weight, and then the magic's going to fade away and you're Gonna be like, what do I do now? You know, so.

Anyways.

That's a Vicky because he says still over consume sometimes due to stress and frustrations, the consciously get back on track by consuming less. Helps me live within my goal weight. Yeah, exactly. Vicki. Yeah. Barbie. Bright line. Barb. I know that. So that's a bright line approach. And again, I, I like.

Oh, I'm blank on her name. Susan. I, I think Susan's great from bright lines.

But I think that that's an extreme, extreme. It's food or not, you know, I mean, like I just. Whatever again. And listen, here's the other thing too. There's. There's what? I don't even know how there's 7 billion people on the planet now. I forget the numbers, but it's like there's a lot of people on the planet, right? So you know, what works for one person may not work for the other. I respect that. So I have complete and total respect that for some people bright line is going to be the magical answer. And, and I respect that. But I also know that for most people it's not gonna be the magical answer because it's not the. In my opinion, I think there's a better way. I think there's a better way because I think it's, it's relatively easy. It's not easy at all. But it's easier to follow a bright line type plan when you're losing weight because again, you've got the weight loss to kind of, that's what you're focusing on. That's where you're getting your dopamine from. But as soon as the weight loss hits that goal, it's like, what, what are you doing now? How do you get, you know what I mean? Like, how do you go to the birthday parties and I eat cake or pizza and get through that now that you're at your goal weight because now you just feel weird. Now you're just getting the full force of this diet in this way of living and it's unpleasant, it's hard, it's difficult, stressful. It lowers your quality of life. I bet that's what it was. Barb. I would bet Barb that Barb lost 120 pounds.

And I bet her quality of life was lower.

That's what I bet. Because, and again, I'm not saying like if you cut down sugar, if you cut down flour, if you cut down these things that cause weight issues, if you cut them down, you're going to lose weight and you're going to be Able to, like, obviously going to lose weight, it's going to help you, but it's like if you cut them down instead of get rid of them completely, like, you can still live your life. So to me, I'm all about moderation. And I'm about moderation because I think it's most effective. I don't want to live a life where I can never, ever have flour again. Now at the same time, I, I, I look to avoid flower Monday through Friday afternoon. So, so it's there. I, I know, I know what flower does. So I, I, like, I agree with Susan about the dangers of all those things, but what I want to do, and I'm not saying anyone can do it, maybe some people, they have a, you know, a speck of flour and they're just off to the races. Okay, so maybe, but, but I, I have the experience of working with a lot of bright line people and find out, no, you're not, you're not addicted to food. You just, you don't know how to moderate it. You don't know how to run your mindset. You don't know how to set up your lifestyle. You don't know how to structure your eating. And so, no, it's not a food addiction. It's all these other things. And then they start following this plan and now they're able to have some sugar and some flour and moderate it. I've just seen that so many times that this idea of addiction is being, you know, I get that model and I get it, but it's very black or white, very all or nothing. And for some people, maybe that's the path they have to walk. But I think, I think for most people that that bright line.

Is, and it's food, you know, it's just a version of food. Food, food acts anonymous. You know what I mean? It's just the same thing, but it's so rigid. And I just think that, you know, even if you lose 120 pounds, you may find your quality life's actually gone down because now you just feel like a weirdo. You can't eat, like anyone. You can never eat the things you really love to eat, even ever. You can't go to the fair and have fried dough. You know, it just feels like everything just feels like you're in a movable prison. You're imprisoned in this little prison you live in. You can't have anything you ever want ever again. And I don't know, I don't think that works for most people.

You know, not a Surprise. But there is an alternative. And again, I don't know, people will be like, well, I can't moderate. 51 Candy Ollie Dolly candies. Well, yeah. Have you ever, have you ever tried to moderate? Like you've ever like practiced moderating, like gotten good at it, you know, it's like most people have not. So anyways, yeah, Barb says it's abstinence. Yes, exactly, it's abstinence. And abstinence typically doesn't work very long. Jen says, I started Weight Watchers and I'm finding that I'm not eating enough and losing weight about five pounds a week, which I know is too much. Is that too much weight to lose per week? I'm pretty heavy. I started at 285, I'm at about 265 now. I don't know, Jen, I mean, like, you know, when you first start, you know, I always say this, that weight loss is inconsistent and unpredictable in the short term and very consistent and predictable in the long term. And so when you first start £5 a week sounds like a lot, but I mean, we're talking about probably four weeks now, I'm guessing, right, because you're saying you, you've lost 20 pounds, four weeks, five. Right. So I don't know. I mean that definitely, that's a lot of weight to lose. Right. But the first month starting at 285, I would, you know, it's in the margin of. Okay, you know what I mean? Like you're probably cutting a bit. You know what I mean? Probably too much. Right. So I wouldn't expect that to continue. I wouldn't want that to continue. I think that's too fast. If it continued. But the first month, you know what I mean? I let it go, whatever. If you feel like I know I'm not eating enough, I'm finding I'm not eating enough, I would, I would want to increase that. Right. Because again, listen, this is no secret, folks. It gets addictive to start losing the weight. It's just I can cut a little more. I can cut a little more just to see that scale go down. Well, no, that's what's going on. You have to understand that's just a moment in time. That's not a long term strategy. So, you know, Jen, you have to kind of reference for yourself, how do I feel? This is what I always say to dieters, you know, if you start to take into account how do you feel? We can't just look at one side of the equation, which is how much Weight am I losing? We've got to look at the other side and say, how do I feel? And you have to understand that even right now, how you feel is not real. Because what's happening is you're in four weeks of, you're just excited. You got adrenaline going. Holy twenty pounds. Oh my God. Oh my God. By this point, by, by Christmas time, I'll be down to, you know, it's like, you know, I mean, like you're doing the math in your head. Like, oh my God, 20 pounds a month. Oh my God. You know, by, by springtime would be my goal. You're not, you're not, because you're not going to keep up £5 a week. You're not going to keep up that, that deficit, most likely.

And, and that's fine because again, five pounds a week, if you're losing five pounds a week, you're doing something pretty extreme that I bet isn't going to last. Again, not trying to feel. Yeah, Jen says I feel great. I just want to be able to maintain it when I get to my goal. I get it, Jen, I know you feel great, but I'm saying is, it's a, it's, it's a little bit of an illusion how great you feel. Oh, man. I, please understand I'm not being that. And please stick with me, Jen. Okay? It's not. I know you feel great. Who wouldn't feel great losing £20 in a month? You know what I mean? The question has to be, how do I feel living this way? And you don't. You can't answer that yet. That's what I'm trying to say to you. Four weeks in, you're on a high and you've been on a non stop high. You're a person who loses weight fast, right? So that's fun. But everything's good and bad. And losing weight fast is fun when you're losing it fast and then it's hard when it slows down. I promise you, at some point, even if you maintain the same deficit you've created this first month, there are going to be months coming up where you do not lose anywhere near that. And that's going to be the real question of am I going to be able to maintain? So don't worry about maintaining when you get to your goal first. Let's maintain getting to your goal. And what you've got coming down the pike, probably pretty fast because that's very fast weight loss. What you've got coming down the pike is weeks where you lose a Pound. Weeks where you lose two pounds. Weeks where you don't lose any, you know, and so that's when you're really going to get to work on the maintenance piece. And that's when you're really going to start to recognize how do I feel about how I'm living? Because right now you don't give a. You're hungry all the time, probably, and you don't care because you're so excited about the scale going down.

Yeah. Jen says you're right.

You're right. It might eat a high that is keeping me going. Yeah, I might need a high that's keeping me going. Yeah, exactly. So in program yourself, then, you know, we always take the weight loss rapid and personal development because we recognize this problem. And so maybe you've got a better solution to this and knock yourself out and let me know what it is if you come up with one. But ultimately we got to figure out how do I get to my goal weight and stay motivated? How do I stay motivated to eat this way? That keeps me at my goal weight when I'm not losing weight anymore and I can't have that excitement. That's the big question. And so for me, I found the best way that I've found. Now, again, this comes from talking to people that have successfully lost weight and kept it off. What I found is that you take the weight loss rapid personal development, make this whole process more than just about losing weight. Make it about feeling like the best version of you possible, having the best quality of life you can possibly have. And that's kind of the high that I chase now. I dropped over 50 pounds over 30 years ago, and it was.

It was fun and exciting, but. But I'm here 30 years later. I maintain the same ways of eating, and I'm always improving them. Why, though? What's driving me? I'm not losing weight anymore, so that's not exciting to me. I'm not getting excited about losing weight. I'm at the same weight for 30 years, basically. Right. So what keeps me going, though? Why do I keep cleaning up my eating? Why do I keep cleaning up my lifestyle? I keep working on my mindset. What's driving me? Well, what's driving me is the motivation that I've developed, because this is not for me. That's why I say, okay, let me just show you this as a reference point.

So in program yourself then, this is our goal weight blueprint that my clients go through in the program. Right. So we got this here. Right. And basically program yourself then, is Built on the goal weight pyramid right here. Okay. And so where most diets really just focus on eating in program yourself, then we focus on mindset, then lifestyle, then eating, not necessarily in that order. We start with mindset, then we typically go to eating, then we go to lifestyle. But ultimately, you want to have all three of these levels put together because they each support each other. Well, they support the eating, so the mindset supports lifestyle. Lifestyle supports eating. And so for most people, you know, and so. So we start with mindset. Right. And so the first part of mindset is motivation. So my motivation to be at my goal weight goes a million miles beyond what I look like. I want to look a certain way and wear certain clothes looks like I certainly have that part of the motivation. Sure. But the deepest part of my motivation is really.

It'S so much more meaningful to me. So the reason I eat the way that I eat most of the time and live the way I live and weigh, what I want to weigh, is so that I can live as long as I can to be here for my family, to be able to have energy to live the way I want to live and do the things I want to do, to have the ability to run my business and coach people to the level I want to do it to. And so everything that's important to me in my life, just naturally I've weaved the weight loss and the health all around it. They're fundamental to it. So everything that's truly important me to me in my life.

The weight is right there foundationally as a part of that. And I think a lot of people just don't even think about that. And so I just want to look better. I want to look better. I look better. That's not enough motivation. You know.

That book, Jen, that. This is only for clients right now, but I do have a book getting ready to come out that will be available to everyone. I'll let you know about that. But, Jen, make sure you. Jen, what I would suggest for you is because. Because I. I like Weight Watchers. I think Weight Watchers is the best out of the group, genuinely. But I don't think it's enough. And I know Vicky, Vicki's over here in Instagram land, and Vicki's talking about, you know, Vicky's a lifetime member at Weight Watchers, you know, so. So Vicki's pretty much at the goal weight that she wants to be at, but looking for more mindset strategies to deal with all this. Right. So, yeah, she's. She's a. A huge.

A Very committed student at program yourself, then. Because Weight Watchers ain't enough for most people, you know? And so I'm gonna put this in here for you, Jen. Go get this hypnosis session, then watch the video that I make for you. That's the key thing. And I think that'll help you out with what you're doing, because, again, great job, by the way. I want to celebrate your success, too. Please understand. I want to celebrate your action, but I also, again, everything I say to you, Jen, please understand, comes out of place of caring. You know what I mean? Like, it really does. You have to understand. My whole reality is working with people have lost weight and put it back on. So I'm not trying to be negative with you. I'm trying to set you up for success, you know, and just point that out. But go watch that stuff. I think it'll help you.

Yeah. Karen says thank you for helping us, especially the hypnosis videos. Oh, you're welcome, Karen. I'm glad you like them. And you can always check. Check out my YouTube channel, because I put a bunch of hypnosis videos up there as well.

Yeah. Susan Pierce Thompson, who I think's great. I think she's brilliant, and I like her a lot. I. I just am not a fan of that approach. So that's all just a different way of looking at it. What's the best way to lose weight? Best way to lose weight is to reduce your calories, but to do it in a way that's comfortable and sustainable. That's the best way, in my opinion. All right.

Uzo says, I just found out my breakfast is 1200 calories. That's okay, Uzo. At least now you know, right? You'll be able to fix that. You know, so much of weight loss is just finding where you're wrong, and it's frustrating, you know, I mean, like, I get it, but it's. That's just the process. So I just fix it, Uzo. No big deal. Just relax. Okay? Becky says, love your emphasis on weight loss or weight management wrapped in personal development. Yeah, I think that's a big, big, big, big piece of it.

Leanne says I have ocd. Will the hypnotherapy help me?

Yeah, I definitely think. I think self hypnosis more, but I definitely think self hypnosis could help you for sure. Rachel says I lost 60 pounds doing 1200 calories a day. Put it all back on. How can I keep it off.

Again? I mean, 1200 calories a day was probably just way Too low for you, you know, so again, you know, it's like I watched the lesson I did earlier, the power of small changes, you know, that might have been too dramatic. You lost a lot of weight, freaked yourself out, went right back to eating what you always ate. So I'm looking to, you know, long term, sustainably reduce the calories.

Jen says, thank you so much. I really appreciate it. I think a lot of the weight loss is the fact that I started doing up to five days a week of 5km in the morning as well. So it's not just the evening. Yeah, Jen, again, great job taking action, but I, I implore you to put as much effort into your mindset as you do into your body and cutting the calories down. I, I know, I know it's not as. It doesn't seem as exciting, but it's going to serve you long term because I, I watch this every single day, you know, so again, you'll keep doing what you're doing as long as it's working. I'm here every day and I see Susan, I see you say, what happens if I can't go under hypnosis? Technically, anyone can go in under hypnosis. It just depends on the context and the situation. So, yeah, I would doubt that you can't go under hypnosis. You know, you may not been able to go under hypnosis, the people you're working with, you know, in the situations, but I am here every day. So again, if you're not in my world, please go click the link in my bio or go to program yourself. Then go get the free hypnosis session I give you. Go watch that training I give you right after. It's all free. I'm here live every day, Monday through Friday, usually around noon Eastern. I was a little late today, but yeah, I'm here every day Monday through Friday. So, Jen, feel free to pop in here. I do this for all of you. I'm here to help you out, coach you. Do whatever I can. My mission in life is to help as many people as possible live at their goal weight. So I get here every day to help you all out. If you can't get to the live and you like listening to this, you can go to any podcast platform search program yourself then and the podcast will pop up and you can listen to it. All right, everyone have a super duper day and we'll talk soon. Bye.