Begin with the end in mind
Summary
TLDRThe video emphasizes the importance of 'beginning with the end in mind' for successful weight loss. Instead of just focusing on losing weight, the speaker suggests visualizing life after reaching your goal weight. This mindset helps ensure long-term sustainability by aligning current habits with future goals. The speaker shares personal experiences, advising to follow a plan you can maintain for life, including enjoying the foods you love in moderation. This approach reduces stress and makes the weight loss journey more enjoyable and effective. Inspired by Stephen Covey's book, the method is practical for lasting success.
Takeaways
- 🔄 **Starting with the End in Mind**: It's crucial to envision your life at your goal weight to ensure weight loss success.
- 🚫 **Avoiding the 'Hope' Strategy**: Relying on hope to maintain weight loss is ineffective; a concrete plan is necessary.
- 🔄 **2014 Turning Point**: A pivotal moment in 2014 led to the realization that thinking about the end goal was essential.
- 🍽️ **Planning for Maintenance**: Consider what foods and exercises you'll maintain post-weight loss to inform your current plan.
- 👀 **Visualization Exercise**: Visualize your morning routine at goal weight to align your current actions with future goals.
- 📉 **Behavioral Consistency**: Ensure your weight loss behaviors mirror your maintenance behaviors to avoid future struggles.
- 🍲 **No Food Exclusion**: Weight loss doesn't require cutting out entire food groups; balance is key.
- 🏋️♀️ **Sustainable Practices**: Adopt a plan that you can see yourself following for life to ease the stress of maintenance.
- 💡 **Long-Term Viability**: A plan that is sustainable in the long term is easier to stick with and less likely to cause frustration.
- 📚 **Inspiration from 'Seven Habits'**: The concept of starting with the end in mind is inspired by Stephen Covey's work.
- 🔗 **Further Learning**: For more on weight loss strategies, consider the speaker's course on intermittent fasting.
Q & A
What does 'beginning with the end in mind' mean in the context of weight loss?
-It means visualizing your goal weight and how you want your life to look after reaching it. This includes thinking about the foods you will eat and the exercises you will do, helping you create a sustainable plan.
Why is it a mistake to not think about the end goal during weight loss?
-Not thinking about the end goal can lead to unsustainable habits. If your focus is only on losing weight quickly, you may struggle with maintenance later. Planning for the long-term helps ensure you can keep the weight off.
How did the speaker change their mindset about weight loss in 2014?
-In 2014, the speaker realized they needed to think about what their life would be like after reaching their goal weight. This shift in focus from just losing weight to also maintaining it helped them succeed long-term.
Why is hope not a reliable strategy for weight maintenance?
-Hope is not a strategy because it doesn't involve planning. To maintain weight loss, you need a clear plan that outlines how you will eat and exercise after reaching your goal weight, rather than just hoping it will work out.
What exercise does the speaker suggest to help with weight loss planning?
-The speaker suggests visualizing the day you reach your goal weight. Imagine what you will eat and how you will exercise. If these behaviors are different from what you are currently doing, adjust your plan to align with your long-term goals.
What are the two main benefits of starting a sustainable weight loss plan from the beginning?
-First, it removes the stress of maintenance because you will already be following a plan you can continue. Second, it makes the plan easier to stick with, as it won't feel like a temporary or difficult struggle.
How does following a long-term sustainable plan affect the ease of weight loss?
-When your plan is something you can see yourself doing long-term, it becomes easier to stick with. You won’t feel constantly deprived or struggling, and it will feel like a natural part of your lifestyle.
Does beginning with the end in mind guarantee a smooth weight loss journey?
-No, even with the end in mind, you will still face challenges and need to make adjustments. However, having a clear vision will prevent you from adopting unsustainable habits that could lead to failure.
How can someone incorporate foods like cake, bread, and pasta into their weight loss plan?
-If you want to eat foods like cake, bread, and pasta at your goal weight, it’s important to include them in your current plan. Learn how to lose weight while eating these foods in moderation so that your habits are sustainable.
What book inspired the concept of 'beginning with the end in mind' mentioned by the speaker?
-The concept comes from Stephen Covey's book 'The 7 Habits of Highly Effective People.' While the book is not specifically about weight loss, its philosophy is highly applicable to weight loss planning.
Outlines
🧠 Start with the End in Mind for Weight Loss Success
The speaker emphasizes the importance of focusing on the long-term goal of weight loss, rather than just the process of losing weight. They suggest thinking about life after reaching the goal weight, including what foods to eat and exercises to maintain the weight. This shift in mindset, rather than relying on hope, was pivotal in their personal weight loss journey.
🎯 Visualizing Life at Your Goal Weight
To succeed in weight loss, the speaker advises visualizing the day you reach your goal weight. Consider what you'll eat and how you'll exercise, then align your current weight loss plan with these future behaviors. This strategy prevents drastic changes between weight loss and maintenance phases, ensuring a smoother, more sustainable journey.
🍽 Sustainable Weight Loss: No Need for Drastic Measures
Weight loss doesn’t require eliminating foods from your life. The speaker debunks the myth that you need to cut out specific foods to lose weight. Instead, they highlight that the key is eating the right amount of food. They advocate for making gradual changes that reflect your desired lifestyle at your goal weight.
💡 Benefits of a Long-Term Weight Loss Plan
Two key benefits emerge from adopting a long-term, sustainable weight loss plan: reduced stress in the maintenance phase and ease of sticking with the plan. If you enjoy the current plan, you won't have to worry about how to maintain your weight once you reach your goal. Consistency will keep you on track without feeling burdened by strict or unpleasant routines.
🔄 Adjusting Along the Way Is Normal
Even with a well-thought-out plan, weight loss won’t be free of challenges. The speaker advises that while you may have to make adjustments during your journey, having a clear vision of your desired outcome will keep you from making unsustainable choices. This mindset helps avoid unnecessary struggles and makes the process smoother.
🍰 Incorporate Foods You Love in Your Weight Loss Journey
If you envision eating certain foods like cake, bread, or pasta at your goal weight, include them in your diet now. The speaker encourages learning how to lose weight while eating foods you enjoy, making the process more enjoyable and realistic. They share that this approach worked for them and believe it can work for others too.
📚 The Inspiration Behind 'Begin with the End in Mind'
The concept of 'beginning with the end in mind' isn't original to the speaker. It comes from Stephen Covey’s book, *The 7 Habits of Highly Effective People*. Though the book isn't about weight loss, the speaker found it extremely helpful in shaping their weight loss mindset and highly recommends it for others on a similar journey.
📆 Answering Common Questions About Intermittent Fasting
The speaker teases an upcoming resource to answer common questions about intermittent fasting, such as what to eat, when to eat, and which fasting methods work best. They invite viewers to access their course, 'Intermittent Fasting for Weight Loss 101', for comprehensive guidance on the subject.
Mindmap
Keywords
💡Begin with the end in mind
💡Weight maintenance
💡Visualization
💡Sustainability
💡Hope is not a strategy
💡Unsustainable habits
💡Intermittent fasting
💡Goal weight
💡Cutting out foods
💡The Seven Habits of Highly Effective People
Highlights
Emphasizing the importance of 'beginning with the end in mind' for weight loss success.
Acknowledging the common mistake of only focusing on immediate weight loss rather than long-term lifestyle changes.
'Hope is not a strategy'—planning for life after achieving your goal weight is critical for maintenance.
Visualization of goal weight: imagine stepping on the scale and reaching your target, then think about your behaviors after that.
If the behaviors you're visualizing after weight loss differ from your current plan, it's time to change your strategy.
Weight loss and weight maintenance are not about luck or magic, but rather about consistently eating the right amount of food.
Dispelling the myth that you need to cut out foods like bread and pasta to lose weight—sustainable changes are key.
Starting with a plan that you can sustain for life removes the stress of worrying about maintenance after reaching your goal.
A sustainable plan is easier to stick to long-term, making weight loss less of a struggle.
Beginning with the end in mind doesn't guarantee a trouble-free journey; adjustments will still be needed.
Having a clear vision of life after weight loss helps prevent engaging in unsustainable practices.
You can enjoy foods like cake and pasta while losing weight, as long as you learn to manage portions and balance.
The 'beginning with the end in mind' concept comes from Stephen Covey's 'Seven Habits of Highly Effective People.'
'Seven Habits of Highly Effective People' is recommended as a philosophical guide, even though it isn't weight loss-specific.
Mention of the creator's 'Intermittent Fasting for Weight Loss 101' course, addressing common questions around intermittent fasting.
Transcripts
let's talk about the importance of
beginning with the end of mind
for weight loss success
now i know this can seem kind of
counterintuitive uh
for anybody out there who maybe you've
got a significant amount of weight
to lose you may be sitting there
thinking i don't need to be thinking
about the end i just need to focus on
getting the weight off like this is a
problem i need to solve i don't need to
think about
what my life should be like at my goal
weight but if that's your mindset
you're making a big mistake and this is
a mistake i kept repeating throughout my
entire life
you know i always struggled with my
weight and inevitably what i would do is
go on some really hard plan
and just you know i would think well
once i get the weight off then i hope
i'll be able to keep it off but hope is
not a strategy
now in 2014 after i had my i've had
enough moment
i got it in my head that i really needed
to think about
the end so in other words what do i want
my life to look like after i hit my goal
weight like what are the foods that i
want to be eating and what are
the exercises that i want to be doing
and this has made a
major difference in both the weight loss
journey
and the actual maintenance part which
has been going on for years now
so right now if you have started a plan
already uh but you really didn't think
about
uh you know what you're gonna do once
you hit your goal weight or maybe you
don't have a plan at all
uh here's a helpful exercise visualize
the morning that you wake up you know
you go step on the scale
and you see your goal weight you finally
hit it
what are you going to be eating that day
what are you going to be exercising like
that week and if the behaviors you're
visualizing
in that moment are different than what
you're currently doing in order to lose
weight
then change your plan change your plan
to make it look
like exactly what you want your life to
look like
in maintenance mode and the thing is you
know weight loss
and weight maintenance is not magic it's
not about luck it's just about eating
the right amount of food and eating the
right amount of food will keep you at a
certain weight
it's just that simple so the idea that
you need to like cut out foods out of
your life and
and all that in order to lose weight
it's just simply false
there are two really big benefits of
going ahead
and starting with a plan that you
can foresee doing for the rest of your
life the first thing is is it takes that
stress out of maintenance like so many
people
are worried about like oh i don't know
what i'm going to do like once i hit my
goal weight how
how am i going to stay there and if you
already like the plan you're doing all
you have to do is just keep going with
that whatever got you there
will keep you there and the other really
big benefit is
when you're doing a plan that you can
foresee doing for the rest of your life
it's really easy to stick with you don't
feel like you're you know
clinched all the time like oh i hate
doing this plan but it's going to be
worth it
instead you're like hey this is pretty
easy i can foresee myself doing this
forever if i need to
now look even if you begin with the end
of mind that doesn't mean that it's
going to be
a trouble-free time or that you won't
have to make changes along the way
because
you certainly will but if you keep that
picture in your mind what you want your
life to look like
it will prevent you from doing things
that are unsustainable which will
prevent a lot of heartache
so right now like if you want to be
eating cake
and bread and pasta at your goal weight
then go ahead and start
giving yourself those foods now and just
learn how to lose weight
while you're eating those foods and you
know look that's how i did it
and so you can too if that's what you
want to do now the idea of beginning
with the end of mind is not my original
idea
this comes from the book seven habits of
highly effective people by stephen covey
and it is an excellent book if you are
currently trying to lose weight i would
highly recommend it
it's not about weight loss specifically
but
philosophically it's really helpful i
hope you found this video helpful and
i'll see you in the next one
there is so much conflicting information
out there about intermittent fasting
it's overwhelming what do i eat when do
i eat is a 16-8 better than nomad what's
so mad
should i do dirty fasting or clean
fasting all of these questions and more
are answered in my flagship course
intermittent fasting for weight loss
101.
click the link to get lifetime access
today your future is up to you
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