3 Ways Sleep Deprivation Sabotages Weight Loss
Sleep impacts how your body functions physically, mentally
and emotionally and has dramatic effects on your ability to lose weight.
In the book "Why We Sleep" by Matthew Waker he describes an experiment
where they took healthy people and compared how they ate when
given 8 hours of sleep a night vs. 4-5 hours.
What they found out was shocking. When sleep deprived the participants ate
an average of 300 more calories a day compared to when they were fully rested.
There are 3 key reasons this happens when sleep deprived...
First, your body produces more Ghrelin, which is the hormone your
body releases to signal you to eat, making you hungrier.
Second, your body produces less Leptin, the hormone that lets
your body know you've eaten enough, keeping you hungry.
Finally, the Amygdala (a part of your brain responsible for strong emotions such as anger)
showed a 60% amplification in emotional reactivity, leading to more emotional eating.
All of these things make it more difficult for you to lose weight.
But, if you get the proper amount of sleep, your body begins supporting you, making it easier.
To a good night's sleep.
Changing Your Self Image
Changing your self image is a powerful way to create dramatic changes in your life.
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let's talk about you for a second0:02specifically let's talk about your0:03self-image because your self-image is0:06the mental representation that you have0:08of yourself and it's critical in0:11deriving your behavior and so if you0:14want to change something in your life0:16I think it's really important to reflect0:18on the self image that you all to0:19yourself and the new one that you want0:22to cultivate because if you don't a lot0:25of times it becomes a source of sabotage0:27me give you an example that I mean just0:29so often I working people are they have0:32lost weight in the past until I asked0:34Miffy know we lost the weight but then0:36you put it back on you know what0:37happened and very often I'll hear0:39something to the effect of like just0:41didn't feel like myself and this is0:44really a perfect example of what it's0:46like when you dont cultivate a new0:48self-image to go along with your new0:50behaviors in your new results in a lot0:52of times this is what creates that0:54feeling of attention within you or that0:56feeling the rebellion rebellious miss0:58that a lot of people on diets feel they1:00know they want to lose weight they feel1:01is some part of them that is driving in1:04the wrong direction and so a lot of1:06times that your old self image if you1:08define yourself as say an overeater it's1:12very difficult to define yourself that1:13way and then all the sudden start acting1:15totally different going to create the1:17tension and usually the cell phone is1:20ultimately going to win so what do you1:22do the things that to remember first1:24office that so often the self-image we1:26hold of ourselves is not something that1:28we sat down and designed intentionally1:30it's something that we just kind of you1:33know except absorbed from different1:36experiences we had environment have been1:37people we know and so it's important to1:40stand it no matter what self-image you1:42all to yourself1:43you were always more than that you're1:45always more than that self-image you1:47hold so for example we go to someone who1:49define themselves as an overeater maybe1:51they are having eat over even the past1:54but they're much more than that in1:55certain other areas of life guarantee1:57they have willpower they have control1:58they have the ability to manage2:00themselves and so if they have that2:03ability in other areas they are not just2:05you know an overeater that's just one2:08behavior they have2:09and so you do not want to find yourself2:10that way and so when I first began2:13working with people when people go2:15through my program we always start with2:17beginning to find a self image that you2:19want to have2:20ok so we don't be fantastical great so2:23it's not like myself and with all the2:26mother and the seven-foot basketball2:27player2:28I'm not we want to keep an idealistic2:30though what use the ideal version of you2:33right you as you know yourself as a2:35person what's that ideal version you2:38again if I may overreach sometimes but2:41then other situations that a lot of2:43control you know they have a lot of big2:45ability to get themselves to take action2:47so we want to utilize that we want to2:49pay attention that and bring that into a2:52new self-image and cultivate who we want2:55to be as much as we are just trying to2:58change what were behaving that what2:59we're doing okay and i think this is the3:02missing piece a lot of people's people3:05questioned change is they're just trying3:07to force themselves to add a new way3:08it's obvious you suggest that you do3:10both at the same time3:12yeah change your behaviour for sure i'll3:14be at the same time begin to think about3:16the person you want to be right how you3:18want to find yourself right who you are3:21because again you you're much more than3:23you divide that we're all more than we'd3:25find ourselves at the odd mark on3:27quality than just that and um again that3:31the thing understands that self-images3:32their global that we have kind of just3:34global general ideas ourselves and then3:36we have specific self-images in specific3:39situations and so we want to pay3:41attention to those so what I would3:43suggest to you is whatever area of your3:45life you'd like to make some changes and3:47start by understanding what tell him to3:50hold yourself right what you believe3:51about yourself in that area then ask the3:54question where that believe come from3:55either well-founded it's just some idea3:59you you picked up along the way is it4:01something you picked up because you have4:0312 experiences4:04hey and then begin defining to yourself4:07who do you want to be anyone's cell4:09phone if you want to have how do you4:11want to find yourself and begin to craft4:14and cultivate the the person who you4:15want to be and again from the inside out4:18as well as from outside4:19you want you want to affect both at the4:21same time ok so so think about that a4:24little time to reflect on it and I think4:26you'll find that it's a worthwhile4:27exercise to do okay to do that4:32[Music]
Why Your Brain Doesn’t Like Willpower
Find out why your brain doesn't like willpower and the best way to create long term change.
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the average person makes over 200 food0:02decisions unconsciously every day0:04according to brian wansink is a0:06professor at the cornell food laboratory0:08there's a really important number0:10especially if you struggle to change0:12your eating or lose weight in the past0:14because i think if you look at every0:16weight loss plan already died out there0:18and you can read between the lines but0:20every one of them is telling you is that0:22you need to use conscious willpower in0:25order to change your behavior and i want0:27to show you why that rarely works the0:29first understand how your brain works0:31because it has literally evolved to save0:35you as much energy as possible and to0:37get a great experiment proving this with0:40mice and amazed they put electrodes in0:42their brains to monitor their brain0:44activity and the first time in the maze0:46you would find their brain was spiking0:47all over the place because they're0:48trying to figure it all out but as they0:50consistently went through the maze what0:52ends up happening is the brain activity0:54went way down until eventually was a0:56spike in the beginning when the gate0:58opened and there was a spike at the end0:59when we got the reward and our brains1:01work very similar to this that we want1:04things to be on autopilot because it1:06conserves energy now as a hypnotist1:10I help people utilize the power of their1:12unconscious mind because the unconscious1:15part of your mind is much more powerful1:17than the conscious part of your mind1:19I mean think about it not only does it1:21run automatic behaviors like you're1:23breathing your body temperature but also1:251000 behaviors that you have learned1:27complex behaviors like reading and1:29writing driving a car using a computer1:32mouse brushing your teeth things that1:34you had to learn but now we're1:36completely automatic and to appreciate1:38how much energy saving imagine of1:40tomorrow you woke up and you had to1:42relearn how to get dressed1:44how to tie your shoes how to drive a car1:46where you'd be so tired be back in bed1:49an hour later1:50so again our brain is literally designed1:52to save us energy and to have us running1:54on autopilot1:56ok so now you understand how the mind1:57works you can make changes where they're1:59really going to matter your unconscious2:01mind specifically your habits and2:04routines your belief the decisions you2:08make every day that you never think of2:10out as you start focus on the2:12unconscious things are consistently2:13doing and transforming and tweaking them2:16something really good happened2:18not only do you get better results but2:21you get better results with less work2:23because remember once we make these2:25changes unconsciously we want to think2:28about anymore because now we're using2:30our brain structure for our own benefit2:32we don't want to be thinking about food2:34we don't want to be thinking about2:35weight loss and exercise we just2:37automatically want to be eating the2:39right foods and give us the body and the2:40help that we want and the way you do2:42that is by transforming your unconscious2:45perceptions beliefs and associations2:48ok so think about this stuff reflect on2:51your unconscious idea that you have and2:54I'll doctor
The Meaning of Weight Loss & Health
Get more motivated by changing what losing weight or getting healthy means to you.
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welcome to today's video so let's talk0:02about meaning for a moment I you know0:05one of the first things almost always0:07ask everyone that I work with is why do0:10you want to lose weight why do you want0:11to get healthy and look for the reason0:13and what you'll quickly find out is that0:16a lot of times people don't have a very0:18clear reason why they want to do this0:20and I think this causes a lot of0:23problems for people make things tougher0:25than it needs to be you tell you0:27personally I was reflecting on this0:29question what is the weight loss mean to0:31me but if you didn't know you know my0:32father died when I was nine and he was0:3454 died of a heart attack0:36now he did not lead a very healthy0:39lifestyle and he was overweight and he0:41had some other health issues so to me0:44managing my way to really about life and0:47death you needed got it means everything0:49you know to me and so when I work with0:52people i get that I find out that weight0:55loss doesn't mean much to them0:57yeah they like the fit outfit or they0:59like to look better but they like to be1:02healthier but all these things are there1:04just kind of a kind of superficial and1:07they're not that inspiring right so the1:09meaning is just not that powerful to1:11them so they're saying you know that1:13with a strong enough why you can always1:16figure out the how and i see that people1:18struggle sometimes we come up with the1:19wire real compelling reason why they1:22want to do this so I don't talk about a1:24couple ways to to find that because they1:26exist i think the first way I think1:29sometimes people try and trick1:30themselves they think they have to1:31pretend and change and make it feel like1:34like health and weight loss are really1:36important and I want to just doesn't1:37feel that way and then I see that never1:39works it works for a little while maybe1:40and it doesn't last1:43so what I found that works a lot better1:44is when you look at your life and you1:48think about what's most important to you1:50great so for a lot of people that a1:52person or people maids maybe the a child1:55your partner parents family friends when1:59you think about the people that are most2:01important to you in your life okay you2:05already have that value system you2:07already have all that meaning that you2:09attach to them okay so we want to start2:10there2:11we don't want to have to create a bunch2:12of you mean2:13we want to start where we already2:15something we're really passionate and2:16would do anything for on you can also if2:20you look at your career maybe we want to2:22make money you want to work and live you2:24know where you want to live2:26I'm so again there's enough motivation2:28meaning there for you to get out of bed2:30when you don't want to in the morning to2:31consistently do things you don't2:32necessarily feel like doing2:34that's if everything we're looking for2:36until you find those things now what we2:38want to do is we want to see how does2:40your your lifestyle your health and how2:42does your weight impact the things that2:44you already are absolutely committed to2:47it because there is an absolute direct2:50connection and so that's all we need to2:53do we need to recognize the connection2:55between you're eating and your2:57relationship with your children2:59I your your healthy lifestyle or are not3:03unhealthy lifestyle and that influence3:05on your ability to make money if that's3:07important to you because it does affect3:10it doesn't it3:10and so you start looking at it this way3:12again it's just a home of the local3:14level of motivation of tapping into so3:17you know if I get tempted by some food3:18of a night of course it happens I'm3:22bouncing off the idea that was life or3:24death for me you know and say yeah i3:26think yes sometimes for sure but I'm not3:29gonna say yes all the time for those3:30foods because again i want to be alive3:33here and again I've done that with3:34everything i want to be alive3:36I want to be a better husband i want to3:38be a better father a role model I want3:40to be able to provide for them to get my3:42own personal development goals and I3:43need my help i need to have a body3:46that's running optimally to be able to3:47achieve those things so weight loss to3:50me is not about being aware of certain3:52pair of pants are looking at an outfit3:54and those things are nice by the way3:56ok but a lot of times it wouldn't be3:58enough motivation for me you know and so4:00what does motivate me is knowing that4:03again this is life or death and4:04everything that matters in my life4:05depends on how healthy i am and you know4:09how I feel physically mentally4:10emotionally and I take those things very4:13very seriously because they mean a lot4:14to me in my life so again it's more of a4:16shift in perspective you have to trick4:18yourself into making into believing4:21those you know it for a fact you know4:23that if you lived a healthier lifestyle4:25he had more energy4:26if you've had more self-esteem felt4:28better about yourself if you became4:30healthier increase your chances of4:32avoiding diseases that would hamper your4:36life at the least and ended at the worst4:38you know that if you live this new4:40lifestyle all those things would improve4:42and you would be on a better track you4:44know this and so I would suggest you4:46take a little bit time to reflect on4:48this yourself4:49thank yourself what is important to you4:50again how does the weight and a healthy4:53lifestyle or the consequently the4:55overweight in the unhealthy lifestyle4:57affect those things you need to draw5:00those connections together because it5:02will help you with your motivation your5:04consistency and ultimately help you get5:06your goal5:07ok but the key thing so so make weight5:10loss make health more important than5:13it's been5:14you always want to start that because5:15women really important to you you'll do5:17what you need to make it happen okay5:19think about that how can I
Changing Your Habit Loops
Discover your habit loops and how to change them.
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0:00hey welcome to today's video let's talk0:02about habits now this information is0:04coming from a book called the power of0:06habit by Charles Duhigg and the first0:08one understand is the components of a0:11habit and he refers to this as the habit0:13loop and so there are three parts the0:15first one is the Q followed by the0:18behavior of the routine and then there's0:20the reward that we get out of it now0:22when it comes to the q we're talking0:23about about four basic things0:25the first one is location right so you0:28get to a certain place like maybe go to0:29a restaurant and kind of triggered you0:31to overeat or choose unhealthy food0:34the next thing is time maybe specific0:36times of the day trigger certain0:38behaviors people write that you may be0:41around the trigger certain behaviors or0:43an absence of people are it's always fun0:45when everyone leave that may trigger0:47behavior and finally as emotional your0:50emotional state and I think we can all0:52relate to this one and so those cues of0:55triggers happened and they kick off0:57certain behaviors and it is through0:59those behaviors that we expect to get a1:01certain reward now let's talk a little1:04bit about the reward for a second1:06there's the physical reward which is1:08pretty obvious and I think this is what1:09most people focus on so you know you end1:12up eating ice cream because it tastes1:14good right you overeat you know potato1:16chips and cookies because it feels good1:18to be full right into get that sugar1:22into your body our body likes it so1:24there's a physical reward enjoy of it1:26that that's part of it but i think the1:29big thing understanding is that a bigger1:30part of that reward is actually1:32emotional and if you can start to look1:34at the roared on the emotional level1:36that's where you really start to get1:39some leverage on your habits and so what1:41I mean is that a lot of times you know1:43maybe someone is snacking at night1:45regularly and yet taste good that's part1:48of it but a bigger part is that for them1:50they are getting an emotional sense of1:54fulfillment from that specifically maybe1:56because they worked hard all day now1:57that this is their chance to relax right2:00or you know day today was really2:03stressful and now they're going to eat2:05and just kind of check out a life for a2:07few minutes and just enjoy themselves2:08and so a lot of times the rewards2:11emotionally it can be a sense of real2:13taxation checking out a distraction from2:16stress in your life and so this deeper2:18emotional of thing goin on that is2:21deriving a lot of the behavior2:23ok so how do we change our bad habits2:25and in the book he talks about the2:27golden rule of habit change being that2:29we want to keep the same q we want to2:32keep the same reward but we want to2:34focus on changing behavior in the middle2:36and how we're creating the reward and2:38this is the key and I've seen this video2:41so many times over the years where a lot2:43of people do is they fail can you get2:45rid of the habit but they don't think2:47about the reward aspect to it and so2:49again if we think back to someone who2:50snacks at night if that's your form of2:53relaxation if that's how you can be2:55compressed from the day and all the2:57things you say okay I'm not gonna do2:58that anymore i'm going to get rid of the2:59eating and again they don't realize that3:01they're also getting rid of reward the3:03chances that lasting long are not good3:06because you need that reward you need3:08that downtime3:09ok so we still want to keep the reward3:11we won't keep it down time the3:13relaxation3:14we just want to focus on a better3:15healthier way to do it and so this is3:18where you want to put your attention3:19your energy into it again it's not just3:23going to recognize this just when you3:24start to change it it's not3:25instantaneous it's a consistent process3:28of change experimenting what works what3:30doesn't and continue with it but again3:33the focus is on that middle part in3:34changing the routine and so when you do3:37that again you're still getting the3:39reward and that's the main thing because3:41it's that reward that we're3:43unconsciously focusing on and that we3:45need in order to feel right because I3:48see lots of people where they will3:49change their habits up and starting to3:51lose weight they're feeling healthier3:53but they're under a ton of stress3:55because they have given up their method3:58for reducing the stress4:01okay so we got to keep that reward in4:03there and so what it means for you is4:04that you need to bring some awareness in4:06the process identified to have it you4:08want to change but then break them down4:10into these sections recognize what the4:12queues are so you can prepare for I4:14recognize the routine that you are using4:16and understand that you probably just4:19somehow picked up that routine you never4:21intentionally plan to eat ice cream at4:23night in order to relax it's just kind4:25happened ok and then recognize the4:28reward after specifically the emotional4:30part of it4:31ok what the emotional needs that this4:34habit is feeling for you because they're4:36there and the more you can identify that4:38the easier it's going to be to come up4:40with alternative behaviors that will4:42give you that4:43okay to spend some time with this again4:45in the process of trial and error but4:47stick with it because it's one of the4:48most effective ways to truly transform4:51your habits and the best news is this4:53once you do actually transform transform4:56your having create a new one is that4:58they run on pretty much autopilot and so5:00they don't take a lot of effort they5:02don't take a lot of energy to do and5:04that's the key because we're setting up5:05here for long-term success and so in5:08order to do that we want to make our our5:09weight in our health as automatic as5:12possible and so that's why do is to5:14focus on your habits5:15okay so take some time to think about5:17this and i'll talk to you tomorrow
How Long Does It Take To Master Your Weight
How long do you think it'll take to lose weight and reach your goal?
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hey welcome to today's video now I was0:02working to wait a lot of client0:03yesterday and this is a person I've been0:05working with about six months or so0:06they've lost believe the 25 or 30 pounds0:09so far and have another 30 pounds to go0:12to get to their goal now one thing0:15that's happening is it he found a little0:16discouraged that he hadn't achieved0:19faster results and that he was still0:21trying to figure things out0:23okay so I'm gonna get it still took0:24effort you still trying to figure out0:26you know somebody eating things some of0:28the good habits that he wants to0:29implement and I thought this was the0:32perfect example of a really a deeper0:36problem I see with almost everyone wants0:38to lose weight in this culture and what0:41that is is timeframes I think we're0:44still barred with weight loss marketing0:45and if you look at the one thing they0:47all have in common is how fast can you0:49lose the weight and we all get we always0:52get fast results but if you only focus0:54on how fast you're going to lose the0:55weight0:56you're much more likely to choose plans0:58that are extreme and unsustainable and1:02this is what i see people doing and a1:03few problems with this the first thing1:05is when you choose unsustainable diet1:08and workouts what happens is you just1:10stay stuck in that that initial loop1:12right where you try it you do it for a1:15couple weeks you lose a couple pounds1:17you can maintain that you stop1:19eventually at some point you start over1:21to just keep looping through that1:22initial stage you never grow you never1:25evolved you never really change1:27ok on the other thing is that you get1:30discourage quickly because in your mind1:32you're expecting okay well I'm going to1:34live this way for you know a few months1:37I lose the weight but that timeframe is1:40it's bananas that where they come from1:42either in my client that listen I said1:44it six months ago you decide you want to1:45learn the piano and practiced every day1:47you think you would know the piano at1:49this point after just six months if you1:52want to learn a language you think that1:53six months would would do it you'll be1:55fluent right so so with most things in1:57life we have a longer timeframe for2:00those things where you want to be ready2:01to make money i mean you have to put the2:04time and the effort2:05ok weight loss is no different the2:08problems we just were bombarded would be2:10fast fast fixes and2:13I think they really screw with people's2:14heads because I where most people I2:17think are looking of time frames in2:19terms of length of the weight loss of2:21days weeks and months and I think you2:24need to start looking time frames of2:26months years and decades2:29ok and start planning your long-term2:31success because ultimately the weight2:34loss phase should really be a very small2:36fade forgot how much you have to lose2:38you know if it takes a year or a couple2:40years and you lose the weight but then2:44there's the rest of your life to live it2:46that way they don't lose sight of that2:48and that's what we're always were always2:49focused on the fast weight loss part but2:52we do it's the detriment of of weakness2:54the bigger picture that we want to2:56maintain this way we want to live it2:58this way we want to live with this new2:59lifestyle and in this new body and3:02they're two separate things and so if3:04you've been struggling just looping you3:06just keep going to the cycle of trying3:07to diet losing weight for a little bit3:08put it back on this is part of the3:11reason why3:12ok it's not your fault we're just3:13bombarded with hard not to think in3:15those terms3:16ok but start thinking along the terms3:19and when you're gonna you know when you3:22start thinking about in terms there's3:23two really important things happen3:25the first one is you start shooting more3:26sustainable arm tactics3:30ok so if you're going to start to3:32implement and you have it and you3:33something okay this is something i could3:34live with forever be the thing something3:37I haven't I want to live with for a long3:39time right so getting started thinking3:41more maintainable habit but the other3:43thing is that you don't hold yourself to3:44some ridiculous expectation because3:47that's really important because if you3:49think you're going to lose all the way3:50in three months and then you only with3:52have to wait three months right but you3:55can feel discouraged if you die your3:56nose all the way we going to the guys at3:59the GW lost 30 pounds and here's the4:02important part 2 which may not realize4:04you don't know if you know what you know4:05about my approach laws but on i think4:08you know you have lost 30 pounds and4:12you've done it without any dieting right4:14again it was my mentor that is not a4:16diet right it's very comfortable on4:18elastic month and I've worked with them4:21you know holidays happened and so on4:23during december during the Christmas4:24break he took some time off he's4:26drinking4:26regularly of different things that4:28happened during the holidays and eating4:30and being a normal person4:31ok i said so you've been living like a4:33normal person you've been creating this4:35new lifestyle and your now 30 pounds4:37lighter and figure in a much better4:39position you've got a foundation to lose4:42the next 30 pounds and so again you when4:45you may want to tell him to get ok that4:47makes a lot of sense and it's not his4:49fault again we're just so conditioned to4:50think in short-term on short-term comes4:53to weight loss that it's easy to fall4:54into this trap but that's why I'm making4:56this video to share with you to start4:58expanding it it's really a magical thing5:00you can do so what do you need to have5:02to do this though you need to have some5:04more patient right and that's the5:06challenge on the results are slower no5:08question about it5:09however they may be a little flower5:12begin with but one of the things that's5:13really kind of a paradigm shift for5:15people and all the sudden you can just5:17keep going down great weight loss but5:19you can paint on right that's the5:21difference5:22we want to create something that5:23maintainable sustainable I'm so when you5:26start thinking longer-term I'm telling5:28you it is a magical psychological I5:32don't think trick but but a technique to5:34use okay to change it lots of things all5:36the sudden and um if you start messing5:38around again that thing you have to5:39worry about is that I want to lose5:41weight quick if you can get over that5:42bring some patients into this process5:44you may find that thinking longer-term5:46manage it just feels like a relief you5:49know could you know you know it's it's5:51more real because just like they were5:53the piano the language you know you need5:54more time5:55weight loss isn't about you know what to5:57do and you just need to do it that's not5:59what weight loss is about real weight6:01loss really changing your body is about6:03trying different things experimenting on6:07something where something's don't write6:09when things don't work you can take a6:10step back look I do different try that6:12out it's a process of experimentation6:14and finding habits routines and a6:16lifestyle that works for you and then6:19implementing that and letting that6:21become your routine and your habits that6:23one automatically ok it's not just6:26always going to carve out forever that6:28planted it anyway just it's so simple6:30it's so simplistic during the truth is6:32the way lost there's a lot of different6:34levels to it and layers to it and it6:36requires time it requires effort focused6:38over a long period of time6:40just like anything else that you would6:41learn right anything else that you want6:43to learn again you can't just cram for6:45it and in the a month or two but it did6:47take a longer period of time and that6:49approach just make a lot more sense and6:51it created your chances of success6:53tremendously6:54hey I hope this helps you out have a6:56great day I'll talk tomorrow
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Making Weight Loss Enjoyable
Learn how to make weight loss and living healthy more enjoyable.
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hey welcome today's video and I want to0:02talk about something a little0:03counterintuitive0:04it's about how to enjoy losing weight I0:08don't have anything crazy because let's0:10say that we've all been there we've all0:11heard of the people that usually when0:13people talk about losing weight0:15it's you know if you'd like the worst0:17thing in the world and it's also have0:18used something they have to do you0:20usually hear people saying I have to0:22lose weight i need to lose weight i0:23gotta lose weight0:25my doctor told me I need better it's0:27almost always framed as a something you0:30have to do and this is a big problem0:33because if you feel as if you're being0:37forced to do it you don't have access to0:40as much of your unconscious resources0:43your willpower your motivation your0:45excitement that can help you truly get0:47the results you want and so it's really0:49really important0:51they've done studies where they have put0:53people into two groups and one group was0:55under the impression that they had to do0:57the things that they're doing the0:58experiment and the other group was under1:00the impression that they could do it or1:02not do it right there specifically to1:04impossible and they were very difficult1:07puzzles the group that felt they had to1:09do it did much worse and they gave up1:12much quicker than the group that felt1:14that they could do or not do it1:16those people felt like they had the1:17choice and so in the head felt like they1:19had a choice they were much more engaged1:22they're much more curious because they1:24felt like they were doing our own free1:25will and so coming back to the weight1:28loss you need to frame this differently1:30and it shouldn't be too hard because the1:33truth of the matter is that losing1:36weight and changing up your life down1:38getting healthier is the number one way1:40to improve the quality of your life and1:43so it's weird that we describe something1:46that can improve our life so much in1:49such negative terms1:50yeah I don't know where how it happened1:53so we need to change that though1:55and so you begin to look at it and begin1:58to use words like I really want to lose2:00weight i really want to eat better and2:02feel good again2:05you know I really want to eat healthier2:06food so i can sleep better and wake up2:09refreshed and I can wear the clothes2:11that I want and I can look in the mirror2:12and2:13happy with myself I can know that I'm2:15living a lifestyle is going to give me2:16the highest chances of living as long as2:18I can with the best quality of life the2:21whole time I want to feel better about2:23myself to think about weight all the2:25time I want to use that energy to make2:27more money to show share more love with2:29my family my you know people are2:31important to me you hate it2:34we do have a choice of how we describe2:35this and how we look at it and when you2:38start describing it in that way you2:40start getting excited and motivated2:42about it2:43well I mean can imagine the process it's2:45tremendously easier2:48ok so don't fall into a trap that that2:50losing weight is horrible thing2:52yeah it's hard don't get undone we're on2:54all change is difficult2:56initially he takes effort energy and2:58focus you get that alot of things in3:01life take energy and focus and we3:03describe positively people go to school3:06to go to work again there's negative3:07sides too but we like getting the check3:09we like we're going to do with the money3:10right so we focus on that part so do the3:13same thing with the weight with your3:15health focus on the good part3:18focus on what you're after the goal3:19right the excitement of it so you want3:22to use all your internal resources you3:24want to be excited you want to be3:26curious about how you can do it you want3:28to be interested in it because it's3:29really fun you know again it's different3:32for each person but maybe want to wear3:33certain clothes you keep focusing on3:35those clothes you know maybe you want to3:37have more energy to succeed in your3:39career so you focus on that and you make3:42you keep thinking about that because3:44that's what you're doing on the flip3:46side anyways3:47instead of focusing on the online how3:49you want to look how you want to feel3:50what you want to accomplish when you3:52feel deprivation you feel like losing3:54weight miserable it's because you're3:56focusing on the food your focus on how3:58good it tastes to eat these foods right4:01so you're just shifting that you know4:03it's still pleasure but you're shifting4:05the pleasure from food to genuine things4:08very genuinely feeling better being more4:12in control and all the rest of it so4:14that that's my message to you today and4:17it's an important one really really4:19important because when you feel like4:20you're being forced you activate that4:22rebellious child within you and when4:25that4:26rebellious teenager within you is4:28activated it's very difficult to say no4:31to these other foods4:33ok so you have to feel like this is4:35something you're choosing to do because4:36you want to do it because it's so4:38exciting and enjoyable4:41it's an adventure it's a fun fun4:43adventure and so when you look at it4:44that way it makes the whole process a4:46lot different4:47ok so think on that and start talking4:49about this is it something that you want4:52to do4:53ok there's something you want to do as4:54much as you'd like to win the lottery4:56for a million dollars you'd like to be4:57healthy and have the body you want you5:00want to do it because it's exciting and5:01it's something that's going to give you5:02a great quality of life a lot of5:04pleasure enjoy ok think about that way5:07i'll talk to you tomorrow
Keystone Habits for Health and Weight Loss
I talk about how to become healthier and lose weight by implementing keystone habits.
Video Transcript
hey guys welcome to today's video and I0:02want to talk about habits and a specific0:04type of habit called the Keystone habit0:06now I read about this in the book called0:07the power of habit and I while I never0:11heard call the police don't have it is0:12certainly familiar with this idea and I0:14think it's profound and so I want to0:16talk about it today because I think so0:18often when it comes to changing our0:19health and when it comes to changing our0:21weight we really you know we finally get0:24to the point with how can that I'm going0:25to do it and we want to change it and0:27we're excited and motivated and we want0:28to take everything you know we tried0:30changing all of our eating we try to0:32start exercising more you know we start0:33trying to tell you all of these things0:35all at once and it makes sense and we0:38want fast results0:39it's not hard to understand why on the0:41problems though that usually doesn't0:43work raise it very unsustainable you0:46know I think the one exception is if you0:49go into a new environment you know so i0:51personally I remember I went to my yoga0:53teacher training and I went to an ashram0:55for 30 days and so I'm living a 100:58you know I mean all completely natural1:00unprocessed food1:02I you know there's no electricity no TV1:04no radio so you're going to bed early1:05your mind clearing out on so when you go1:08to a new environment you know maybe you1:10have a better chance of doing yet but if1:12you want to change up your habit and1:14you're in the same environment to change1:17them all up at once is just again it1:19sounds great you're the fastest results1:21for sure but it's very hard to maintain1:23it1:24hey it's going to get distracted or1:25tired of border you know something1:28happens it was a little bit of focus and1:29motivation it's hard to keep all those1:31up1:32so what are the keys don't have it it is1:34one habit that you focus on and as with1:38his name basis for country i'm a book1:40review on this child to do hey he writes1:43that he's don't have it often when you1:44initially Institute one habit it1:46automatically affects others and often1:48needs habit create a chain reaction of1:50widespread change and i can tell you1:53this is absolutely the case for me when1:56I look over you know that the changes1:58that i created one of the first changes2:00i had to make what I just stopped2:01beating a night because I used to just2:03smack all my long you don't let the bed2:05so it is a journey of learning how to2:09change that one of things that came up2:10with that started drinking water at2:12night2:12of eating and so that became my Keystone2:15habits are drinking more water and it2:17was the most whatever drink my life you2:19know it's all this and I became a good2:21keystone habit that i had that you know2:23consistently i was doing that one have2:25it started affecting everything else2:27that literally created this chain2:28reaction and so what I'm saying to you2:31is that instead of making and I think2:34this works both ways that I think not2:37only too hard to maintain we try and2:38change all the habits but the other2:40thing i think almost worse is that when2:42we're off track that were not really2:44thinking about our way to our health2:45when we start thinking about getting2:47healthier or losing weight if we think2:49we have to change all these habitats2:51want it seems like a bigger deal and2:53we're not as excited to do it we're not2:55as they have to do it2:57ok so if we make it simple we're more2:59likely to do that and get started with3:01the whole thing3:02ok so that's what I'm saying to you and3:05it never ends really i can tell you what3:07I'm always looking to add new habits in3:10my life but I'm focusing on one of3:12instituting it getting it to be3:14automatic then moving on the next one3:17you know and I know that the smart3:19strategy because it doesn't take much3:21effort and energy and I know again that3:24chain reaction kind of phenomenon going3:26on it that when you do start doing3:27things like drinking water for example3:30if you start drinking the proper amount3:31of water consistently you know after a3:34week after two weeks after a month or3:36two your self-image starts to change you3:39start to think of yourself as a3:40healthier person and that shift alone3:43create again all kinds of other positive3:46changes for you3:47ok so that that's what I wanted to say3:49to you finally done here again i want to3:51make something practical for you is to3:53instead of changing everything pic 113:56habit and make it simple it doesn't have3:59to be crazy i think that's the important4:00point here on because again it's the4:03consistency beating intensity philosophy4:06it's the instead of all or nothing4:09we want to come all or something you4:11know and so this is how you can do it4:13pinky's don't have it drink more water4:15go for a five-minute walk do a little4:17bit of stretching eat a salad you know4:19whatever it may be for you you know that4:22that resonates with you4:24do that and commit to it and you know4:28even if you're if you're on track or4:30off-track commit to this one habit and4:32it's a mind you know it kind of blows4:34your mind a bit when this is a real game4:36changer when you're you're off track4:38right you're tired you know you're here4:40just things aren't going well you're4:41stressed out works not right life4:43stressful and you're overeating even but4:46you're still doing that Keystone habit4:48and that is a profound moment I could4:50tell you but for many clients and my own4:53life personally that's always a profound4:55thing because again we're so all or4:57nothing to all the sudden become all or5:00something so they were never completely5:02off track anymore you know that's the5:04beauty keys don't have as well so i'm5:06just so many benefits to it i'm a big5:08fan i love i love that book too by the5:10way like i said keeping i'm going to do5:11a book review on it because I'm it was5:13just so good and I think that book i've5:17been teaching my habit for a long time5:18but I like houses think he makes it5:20really makes me make the whole habit5:22idea of what they are and how to change5:24them i think it makes a very succinct5:27but again the main thing being please5:29don't have it so so focus on think about5:31it and begin instituting it today if5:35it's too hard NC today5:36think of something else that's easy5:38enough to institute today alright do5:40that let me know that let me know in the5:41comments you know this works for you if5:43you already have one how it affected you5:44I'd love to hear about it5:46thanks a lot of tomorrow
DailyJim Vlog 001: The Purpose of My Vlog
First daily video for daily vlog. Daily health and weight loss information and motivation tips.