10-Tips To Get Your Weight Loss Started

Hey there and good morning and welcome to our Achieve Even More livecast. Today we're going to be talking about 10 tips to get your weight and fat loss started. And as always, I've got my little cheat sheet over here so that I can go through the 10 things I think you can be doing to get your weight and fat loss started. When you join, do me a favor, Just hit the like or the love button, just so I know that you can hear me and see me. All right? And one of the things I know, you know, a lot of people focus on, especially this time of year, is part of their New Year's resolutions to lose weight and get in good shape. And so I'm going to give you 10 tips. I'm going to do it in about 20 minutes. I've got a couple other things I've got to do today, so I'm going to do it a little bit faster. But let me say hello to a few of you. Bonjour. Belia from Quebec. And Brett Dodge Placerville. And Katja. Hello. And Phil. Good morning, good afternoon, good evening from around the world. Yeah, hit the like or the love button. Let me ask you a question. Type in the chat right now, how many pounds? Like, I'm 57 now, and some of you know this. I was 43 pounds heavier than I am right now just a few years ago. And I made a decision, a commitment to finally get into the best shape of my adult life. And I released 43 pounds of fat. And I did so by hiring some of the best experts in the world to help me understand the psychology, the neurology, the biology, the physiology, any ology that there was. I studied it and found out. Do me a favor. Are you in the best shape of your adult life? Yes or no? And then how many pounds would you like to release? And I don't like to call it weight loss. I like to call it weight release. And the reason is because when we lose weight, most of us think about and our brain wants to get it back. But when we release it, if you think about weight as energy, Every pound is 3,500 calories of energy. And when you learn how to release it and give it to somebody else, your brain actually has an easier time thinking, I'm going to release this energy that I no longer need. So how many of you are in the best shape of your life right now? In your, you know, in your. Probably most of you are probably 40, 50, 60 or 70 years old. I know the people that follow me usually 45 to about 65 is 80% of the people who follow me. So how many of you need to release some weight because you want to look better, feel better, have more energy and vitality? Right. And live the second half of your life a little bit better. All right, Scott, thanks for being honest. I know what that's like to have an extra 50 pounds of fat on my body. Shivam, Raj, thank you. More. No, I can't talk about distortion reality today. I'm talking about 10 tips to your weight and fat loss. So how many of you so 20 kilograms, 40 some odd pounds, 50 pounds, 14 pounds. Okay. Hi there, Emmy. 10 pounds. Yeah. So let's, yeah. By the way, if you just join, hit the like or the love button just so I know you can hear me and see me. This side of my or this side is a little bit dark right now. Not sure what to do about it. But we'll go. So let's understand something. As I mentioned before, right, Weight is something that you want to think about a little bit differently. Here is something that I am going to tell you right off the bat. Going on a diet and choosing to exercise for the most part is a total waste of your time. You are going to go, what? What did you just say? Well, yeah, going on a diet and exercise to lose weight is a total waste of time. If you don't choose a diet, a healthy one, we'll talk about that in a minute. And an exercise program that you're going to sustain. What biggest psychological mistake people make when they want to lose weight is they figure out how to lose weight. What they don't take into consideration is the neurological, biological, physiological, physical side of weight loss. But I want you to understand something, OK? And I'm going to give you my top 10 tips. Number one, there's a freaking huge difference between losing weight and losing fat. When you go on certain diets, you lose water. So when you get on the scale it's like, oh, wow, look, I lost weight. It's bullshit weight. When you lose muscle, when you lose bone density, when you lose water, when you lose anything other than fat, you're tricking yourself into believing that you're losing weight. So if you go on these low caloric diets where you are starving yourself and depleting your body of water, yeah, you're going to lose 3, 4, 5, 6, 7 pounds and you're going to celebrate. But it's bullshit weight. It's lying to yourself. Fat is what you want to focus on releasing off of your organs and from your body. And when you do that, it's a totally different psychological mechanism that you're using. And you're not trying to trick yourself, you're to trying. You're understanding that you are a molecular structure made up of energy. And you have bones, tissue, muscle, fat, water, et cetera. And what you want to be focusing on is fat loss that's sustainable versus weight loss that isn't. I want you to think about something. Why do 99% true statistic, 99% of people who lose weight gain it all back, 1% is successful. 99 are not. The question is why? That's because they've got the wrong freaking psychology going into it. And they are fooling themselves and they don't understand the mechanisms, okay, that's happening in their brain, that's causing them to gain all the weight back. And in many cases, when one or two or three or four or five or six extra pounds because of some things that are going on in their brain and how their brain is wired. And so I want you to just stop fooling yourself and don't go on a diet and don't go and exercise unless you're going to choose a food plan, a way of eating and a way of behaving, okay? That releases the weight in a healthy way over time that you can sustain and keep. You're better off losing one pound of fat a week than three or four or five pounds of water and other stuff that you're going to gain back. Does that make sense? If it makes sense, hit the like or the love button and I'm going to start with number 10 and I'm going to work down. I already gave you a few really good tips of those. All right? Does that make sense? That's what the yo yo diet syndrome is all about. Lose weight. Gain weight. Lose weight, Gain weight. Lose weight, gain weight. You know, I gained and lost £250, 10, 15, 20, £25 at a time until I was sick and tired of it. And so I spent over $50,000 hiring experts to understand some of this stuff. And I've been at 195, 197 pounds now for the last five years because I was focusing on fat loss and being able to sustain it. Does it make sense? Do you want to sustain it? You don't want to do all the work and then all of a sudden gain it all back and do all the work. Gain it all back and do all the work. Spend all the time and money and emotions to do that. It's just stupid at Our age to do that, do it once, do it right and then sustain it. Okay. All righty. I see that we're getting some good likes and loves. OK, so number 10, I'm going to go 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. By the way, later today, I think at 5:00 o' clock Pacific Time, 8:00', clock, I'm doing a winning the game of weight loss. About a two hour training on going deeper on the stuff I'm talking about today. If you want to join, it's free and you'll learn tactics, tools, techniques, what's happening in your brain. I've got Ari Whitten, brilliant expert on biology, neurology, exercise, nutrition, fat loss. With me, Dr. Susan Pierce Thompson, brilliant on cognitive scientist. That'll be with me as well in an interview fashion. And you're going to learn some amazing tools if you want to go deeper into this. So number 10 is you have to discover if you have any food addictions or allergies and when you understand if you're dealing with food addiction. So for example, I was addicted to sugar. And so even though in many cases before I learned a lot of this stuff would go on proper diets, my food addiction to sugar would mess up the whole thing as soon as I get off the diet. So you have to understand that when you have a lot of sugar, okay, or flour or salt or fat or a combination of those, that combination is one of the highest addictive combinations in the world. That's why people are addicted to pizzas, to potato chips, salt, fat, crunchy, in some cases flour and sugar. Those combinations are highly addictive to the brain, more so than heroin or cocaine, sugar especially. And so you have to understand, are you dealing with any food allergies that are going to activate different hormones that are going to make it hard for you to lose weight? That was number 10. Number nine is around emotions. Question for all of you. How many of you are emotional eaters? Do you eat when you're stressed out? Do you eat when you're bored? Do you eat because food loves you? You know, it doesn't judge you, doesn't blame you. And when you eat food, you feel good. It just feels good. I comfort myself with food. I use some food to comfort me. In stressful times, I would just eat. I used to eat the right foods, but I just ate too much of it. So I had not a problem with what I ate, but I had a problem with how much I ate. I had a problem with portion control and eating when I was emotional. Even though I wasn't hungry. How many of you are like that? So you have to know what are the triggers? What are the things that cause you to eat emotionally? And then how do you become aware of the trigger? Then how do you create counter strategies? So I'm reading your comments. Sonia or Anita says, I'm addicted to lasagna. How many of you are addicted to food? Hit the like or the love button. You're addicted to lasagna. It's actually the flour, the salt in the lasagna and the fat. Flour, salt, fat. That combination neural explosion of dopamine and feel good chemicals. So you're addicted to the that combo versus the lasagna. And possibly, you know, the pasta, the sugar, the sugar in the pasta. Let me tell you, I love reading your comments. A food addiction is the worst of discos. We need food to live. Love it, love it, love it. Bored, Depressed. Yeah. Having two light meals without sugar a day will be enough and you'll be healthy. Portion control is an issue. Yeah. So you need to know your triggers. Number eight is calories matter. I want you to imagine that you have a bank account and you put, you know, $500 in and you only take $300 out. You still have $200, right? Well, when you consume, calories is energy. I know we call it food, but it's energy. You have fats, proteins, carbohydrates, simple and complex carbohydrates, every gram, right? So every gram of fat is 9 calories. Every carbohydrate is 4 calories. So if you're consuming more calories than your body needs for repair, your body needs for, you know, thinking. Your brain uses 25% of all of your calories. If you're taking in more than you use, there's a surplus. That surplus is stored as glycogen first and then converts to fat. And so all food converts to fat if it's not used. So you have to somehow create some kind of a mechanism to expend at least what you're consuming to maintain your current weight. But then if you want to release more weight, you have to create mechanisms to use up more energy. And it's really hard to think your way into weight loss. It does work, by the way. There are some portions of it that does work, but it's not thinking, it's more visualizing, which we'll get to in just a moment. And so calories matter and the type of calories matter as well. And I'll tell you that in, I think point Number four, are you enjoying this? I'm going to go fast, give you some ideas. If you want to join me later on today for a deeper dive with experts, it'll be worth it. There's a link below that I see my team just put in there. So that's number two or number, I'm sorry, number three or number eight. Number seven is you've got to create a process where you can check and manage your progress daily. You've got to figure out a way of managing, you know, how many calories am I putting in, what type of calories am I putting into my body, how much exercise am I actually doing and how many calories that's actually burning. A lot of people don't know. Let me give you an example. Something I learned that blew my mind, right? One chocolate chip cookie. One chocolate chip cookie, you know, a little sugar, a little flour, you know, a little fat. One chocolate chip cookie. I need to run 40 minutes. 40 minutes. 30 to 40 minutes to burn the calories on one freaking chocolate chip cookie. Well, I wouldn't eat one, right? I would eat 10. And so guess what? I am not going to be able to lose weight even if I exercise for an hour a day. You know, I am going to need to exercise for 400 minutes in order to just burn off the 10 chocolate chip cookies that I'd have with my hemp milk. And so you have to understand calories in matter, what kind of calories matter, but also expenditure matters. And you have to track and measure until you get an idea of what really is going on. Okay. Yeah. Wow. Wow. Safiqueh said, like, wow. I used to eat, you know, like a piece of carrot cake, like that big. You know, I wouldn't eat a piece of apple pie. I'd eat half an apple pie. I don't eat a scoop of ice cream. I would eat three. Like I said, you know, food portion control is big for me. Sugar was big for me as well. So I learned some of that. And so you have to, you have to track and measure your progress. That was bullet point number seven. Number six is you have to change your environment. Is this good, by the way? Are you enjoying this? Give me a like of the love. I like when I see those coming up my screen. You have to change your environment. So what kind of environment? Number one, you've got to change the restaurants you go to in some cases initially. Like, I can go to any restaurant now anywhere in the world, and I know exactly what I cannot eat and won't eat. And what I will eat. But you also have to change your environment of what's in your fridge, what's in your pantry. I used to be somebody who goes into the pantry or the fridge like at 7:30, 8 o' clock at night. How many of you, even after you ate dinner, you like a little snack before, you know, while you're watching tv, while you're doing work, while you're reading. I used to every single night go and get something from my fridge. And usually it wasn't the healthiest choice. Anybody else, you know, anybody else like that here, that was me, you know, just being real. And so what I did is I said, okay, let me tackle one thing at a time. And so in my fridge and in my pantry, I started getting healthy food choices that I could snack on. So let's say some pistachios, because I like crunchy. I got some healthy brown rice chips. So I got some healthy choices. So the first phase for me was I changed my environment inside my house. So when I was, you know, acting out this behavior, you know, after dinner, 7:30, 8:00 clock at night, 8:30, 9:00 clock at night, and I want to snack. At least I had a healthy snack initially, and then I managed to get rid of that as well. Five times out of ten. But manage your environment, that is number six. And then here's a really good one. Pay close attention. Okay? Replace one disempowering or bad habit with a good one. Replace one disempowering habit with a good one. So what would that be like? Well, one of the ones I just shared with you is a disempowering habit was I would eat the wrong foods late. I replace it with eating the right foods late, and then I replaced that afterwards with, you know, doing my very best not to eat after dinner as well. So what is one bad habit or disempowering habit that you can release and let go of and start a new one? Can you type it in for me right now? I want to see what's one thing that you would do. And Jennifer, you're absolutely right. I will do like a cashew yogurt now or a coconut milk yogurt, unsweetened, no sugar, with some raspberries, blueberries. I actually may take some protein powder without any sugar in it, with stevia in it, and I'll mix it in there, add a little bit of psyllium in it, a little bit of fiber to thicken it up so I have something of bulk. And I do that as A late night snack. And I try to keep it around 200 calories. So what's something that you can change right now? Replace one disempowering habit or one bad one with a good one. So stop drinking tea. Usma. Tea is actually good for you. Try to not have caffeinated tea all day long though. Gray's cashew yogurt is cashew yogurt. It's made from cashews, as is coconut yogurt. It's made from coconut. All right, so alcohol to water. Brett. I used to be an alcoholic. I haven't had a drink in over nine years and so I had to give that up. Also when I gave up alcohol, I became a sugar addict. But actually I was a sugar addict my whole life. Gracia. I juice beets and spinach and apples. Yum. Very, very good. The only problem, Gracia, is spinach. Spinach is great. Beets is a lot of sugar and so are apples. But the fact that you have the spinach in there for the fiber is okay. But just be aware of the sugar intake from the juice. All right, so what's one thing that you can do? Release one disempowering a bad habit and replace it with one good one. And the reason you want to do that is whenever we let go of a habit, our brain looks to replace that with something. So deliberately choose it. Okay, so that is number five. Number four is eat high quality whole foods, unprocessed foods, high quality whole foods. Replace all of the crap that you may be eating with high quality food, food with a lot of fiber, food with nutrients, food that are dense and are whole foods. Organic, if you can, would be preferred. But if you can't replace or eat high quality unprocessed foods. We live in an era of fast food. And it's okay to have fast food, but eat healthy food. Okay if you have to. So a little bit of planning helps for that number. That was number four. All right, let me see your comments. Is this helpful to you? I'm giving you some high level tips if you want to go deeper into the neuroscience and fat set points and weight set points and what you need to do to overcome them. Today at 5 o'. Clock. There's a link below. Sign up, it's free. Great information. Maybe about two hours. Me and some amazing experts that I interviewed that you will love. All right, let's go to, let's go to number three. Okay, okay, okay. This one is. This one's really good from a brain perspective. It's called fractional goal achievement. Fractional goal achievement. What's fractional goal achievement? So let's say you have a goal. I saw for those of you who haven't put in here yet, how much weight you want to release, fat you want to release. Type it in right now so I can see how much fat you want to eat. Hello. Andrea Samadhi, you just joined. And hi there. Christina and Roxanne and Phil Gordon and Patty. Phil Gordon, fasting I'm actually doing a fast mimicking diet right now. Twice a year I do a five day fast mimicking diet based on the longevity diet by Victor Longo. Great book, great program. So how many of you? Let me see the 5kg. So 12lbs. Awesome. So fractional goal achievement is you break down your big goals. Let's say you want to release, you know, 10 pounds or 10 kilos or 20 or 30 or 40 or 50 pounds. Let's say that's your long term goal for, you know, let's say this, you know, six months to a year or three months to a year. Then you ask yourself, okay, what can I do this week that's doable? Right? So if I focus on releasing, let's say, one pound of fat this week, forget about the 50 or the 30 or the 20, if I pay attention, if I use my brain power to focus on what can I do to release one pound this week? One pound is 3,500 calories, which we talked about before. Then you can say, okay, well, what if I reduced my caloric intake by let's say, 500 calories a day? Okay, doable. So instead of 2000 or 2500 or in some cases 3000, I reduced it by 500 calories a day. And what if I started just maybe 15, 20 minutes of walking to get started? Could I release one pound this week? Now there's a huge difference in the brain when you focus on what can I do to release one pound versus focusing on, you know, have 20 or 30 or 40 or 50 pounds to release. So fractional goal achievement takes the big goal and reduces it into little things that you can do. Why is this easier from a neuroscience perspective? It's because it's doable. It doesn't level up the stress centers in the brain or activate the stress centers in the brain. And what it does, it says, okay, I can do that. I can maybe not have sugar today. I can maybe, you know, have one extra piece of fruit or a salad today and not have that. And I could walk for 15 or 20 minutes today. See, the tiny micro behaviors and habits make it easier. Not easy, but easier for the brain to go. I can do that. And what most people think about is, oh, my God, I got to diet for the next three months, and I've got to work out for the next three months, and I can't have this, and I can't have this, and I can't have this, and I can't have this. And what you want to do is you want to get started with some micro behaviors towards the ultimate goal. Many people overestimate what they could do in a short period of time, and they underestimate what they could do in a longer period of time. So if you are doing some of the steps that I gave you is you have to manage, you know, your intake, you have to do some stuff to get going and burning some extra calories. And so if you can focus on some simple, small steps, you're going to give yourself a way for your brain to go, okay, I can do that. Especially this time of year. The gym is packed right now. And here's what I know. 98% of those people won't be there in two weeks. We all joke about it. Those of us who've been working out for years joke about the gym is so here. And we kind of look at people saying, you know, which one of these people do you think will still be here? Because, you know, like 5 and 100 will still be there a month from now. Not because they don't want to, because they've given themselves such a big goal. They tried to change so much so fast. It's really, really, really hard for the brain. Okay, so that's your number three. Number two, it's called meat. Somebody write this down. N, E, a T. And I'm a little over my time, but that's okay. You're worth it. You're enjoying this. If you're enjoying this, give me some love. Give me some love. Or say, john, I love this, John. Thank you, John. This sucks. Whatever you like. Hi there, Holly. All right. Hi there, Holly. Hi there, Linda. Okay, so number. You're welcome, Patty. Scott. Thank you, Scott Sathof or sat hoff or sad off. Thank you, Scott. So neat is non exercise activity thermogenesis neat. Non exercise activity thermogenesis. What is that? Let me share a story with you, and then I'll give you number one. Non exercise activity thermogenesis. I'll give you an example. My mother, who turns 86 and is in a retirement home right now in Montreal, is sedentary or was sedentary. Two years ago, she gets out of bed. Her caregiver helps her with her walker, go to the living room or to eat, then to the living room. And she sits the whole day and doesn't move except for watching tv. And fortunately, she's stable. All is okay. So a couple years ago, when she just became totally sedentary and I was doing a lot of research on winning the game of weight loss and keeping the body going, she was getting overweight. And so I said, mom, come on, get your walker, let's go for a walk. I don't want to go for a walk. It's too hard to walk. I said, okay, mom, can you just take your hand and do 1, 2, 3, 4, 5. I can do that. So she did five. I said, good, take your other hand. Go. 1, 2, 3, 4,. I said, good, now lift your arm five times like this. 1, 2, 3, four, five. And then I did the other one. Then I did her legs. And for the week that I was in Montreal, I got to do some non exercise activity thermogenesis. Every time you do this, you're moving your structure, your brain's firing the neurons and it's using calories to fire the neurons. I know it's a little bit, but I got her to move her fingers like this and her feet and her arms and a lot of stuff. Well, we did that every day for a week, twice a day. And then her caregivers did that every day with her. And then they got her to stand up and sit down in the chair. And stand up and sit down in the chair. Well, within three months, my mother wanted to walk one length of the hallway in her retirement home. She's on the whatever floor. So she did one length. Well, guess what? She's now doing 10. So non exercise activity thermogenesis. I don't care if you're sedentary, I don't care if you don't want to work out. You have to get some activity. And you're not going to get aerobic activity or anaerobic activity, but if you can get something going, just move, stand up. As you can probably tell, I have a stand up desk. I stand all day long. I exercise every day. But for those of you that are just starting out, do something. One, two, three, four, five, six, seven, eight, nine, ten. One, two, three, one, two, three, four, 5, 6, 7, 8, 9, 10. Are you exercising? Kind of. You're moving. Movement creates thermogenesis, burning of calories and it doesn't matter if you burn five extra ones today, if you burn five today, okay, that's 35 this week. OK, and what does that do for you? It actually creates momentum. And so non exercise activity, thermogenesis 2, 3 times a day to get started, gets you started. And we're looking for progress, not perfection. Okay, so how many of you can commit to doing something? Just do something a little bit. I don't care if it's 30 seconds, 10 seconds, 5 seconds, 1 minute. Can you do that? Yes or yes? Come on, can you do it? By the way, get your parents moving, Every one of you, get them moving. It activates their brain, it oxygenates their brain, it gives them some confidence and certainty, gives them mobility and you get the drift, right? Come on, you can do that. And then I'm going to give you the last one. Many of you already have this. It's called inner size. It's my new best selling book, the new science to unlock your brain's hidden power, available on Amazon. So there's a shameless bribe. If you don't have it, please pick it up. If you do have it, leave a comment for everybody else who doesn't have it. Right. Now I'm going to show it to you one more time. Inner size versus exercise. And so number one is inner size daily. Now what is inner size daily? When you wake up, I'll give you just one little inner size to do. Every one of us has a self image. So if you closed your eyes and you thought of your body, a body image. Not a self image, a body image. You could probably draw out what your body looks like right now. You may not like it, you may be embarrassed, you may be ashamed, whatever the case is. But you could, you could actually draw out, here's what my body looks like, here's how much fat I have on my arms, you know, on my belly, on my butt, on my back, on my thighs. You could actually draw it out and talk it out, right? Well, that's coming from your subconscious pattern recognition software that you have. So what if every day you woke up, okay, and you took a couple of deep breaths just to calm down the circuits and then you close your eyes and you started to see yourself releasing weight and looking and feeling better. What if you just played that in your mind, you activated the occipital lobe, you activated your motivational center, maybe you activated that motor cortex, seeing yourself at your new weight, feeling the way you would feel, seeing yourself, you know, eating right, exercising or doing neat. What happens? Do you think what would happen if you did that, you know, every day for 30 days, 60 days, 90 days, do you think possibly just just saying, you'd start to rescript and repattern that body image of yourself if you saw it on the inside and you repeated that pattern? Do you think that through inner sizing you would start to develop a new body image with £1 less, £3 less, £5 less, £10 less, £20 less, 30, 40, 50. Here's what I can promise you. If you did that, just that one little inner size every day and you activated the different parts of your brain that I just talked about, you would actually develop the motive for action, the motivation. Why? Because your body image and self image dictates what you eat, what you don't eat, what you're willing to do, what you're not willing to do. And it dictates your behavior behaviors that dictates your results. So just a little bit of inner sizing every day you learn more about it in the book, but you will learn a ton more about it tonight when you sign up for the ready gamble weight loss training. We are going to do me, Ari Whitton, Susan Pearce Thompson. There is another expert I think we have there, I am forgetting right now. And there is your number one. So number ten, discover if you have any food addictions analogies. Number nine, manage your emotions around food. Number eight, calories matter. Number seven, check and manage your progress daily. Number five, change your environment. That was number six. Number five, replace one habit, one bad habit with a good one. Number four, eat high quality unprocessed whole foods. Number three, fractional goal achievement. Number two, neat non exercise activity thermogenesis. And number one, inner size. Inner size, inner size, inner size. A little bit every single day. There's your top 10 tips and Brian says where do you go for the sign up? There should be a link. Oh, Ari Whitten is. Yeah, Ari and Ari Whitten, Susan Pierce Thompson, me, I'm getting a little mind, mind blank over here, who the other one is. So there is your achieve even more ideas and again I'm going high level for you. You want to go deeper in understanding fat set points, weight set points, how to overcome addictions and what to do about it. Join me tonight. The link is pinned right below this video. Boom, boom, boom. Have a great day. I appreciate you. If you like this, do me a favor, hit the share button. Let's get everybody healthier, happier, vibrant, energetic and let's use our, you know, next 10, 20, 30, 40 years in a way that we are vibrant and healthy and we could do the things that we want to do. I am doing more now than I have done in my whole life. I am in better shape today than I have ever been in my adult life. Everything that I learned is because I invested the time and the money and the resources to understand how to be healthy. I want that for you as well. Okay, bye. Now hit the share button, please. Let's get this to the world.