How I Brainwashed Myself To Lose Fat (40LBS GONE!)

Summary

This video shares eight practical tools for lasting weight loss by focusing on behavior change. The speaker emphasizes that while the mechanics of fat loss are simple (calories in vs. calories out), the challenge lies in changing habits. Tips include creating an environment that supports healthier choices, rewarding progress over perfection, and having a backup plan for setbacks. The speaker also suggests managing impulsive eating, focusing on inputs like steps and veggies, and reframing negative self-talk. A simple core meal routine helps automate healthier decisions without relying on willpower.

Takeaways

• 😀 The mechanics of fat loss are simple—burn more calories than you consume. The challenge lies in changing behaviors, not understanding the basics of weight loss.
• 🏠 Create an environment that supports your goals, making it easier to choose healthier options. If your surroundings are optimized for healthy behavior, you'll naturally gravitate toward it.
• 👏 Focus on rewarding progress instead of punishing failures. Positive reinforcement leads to better long-term behavior change.
• 🛠️ Always have a backup plan for when you're not at your best. It's okay not to be perfect, but avoid letting a single slip lead to a downward spiral.
• ⏳ Learn to resist impulse decisions around food by delaying gratification. Giving yourself time to think logically can help you avoid emotional eating.
• 📏 Measure your progress based on inputs, such as eating vegetables or tracking steps, rather than only focusing on the scale.
• 🎯 View your behavior as directional (like a steering wheel), not binary (like a dartboard). Progress is about consistent movement toward your goals, not perfection.
• 💬 Reframe negative self-talk to promote growth. Instead of feeling overwhelmed or defeated, acknowledge your efforts and stay empowered to take action.
• 🍽️ Create a core, go-to meal for weight loss that's easy to prepare, ensuring you always have a healthy option on hand when needed.
• 🔄 The key to lasting change is making it easier for yourself to make better choices, setting up an environment and systems that support consistent positive actions.

Q & A

What is the primary reason people struggle with weight loss, according to the speaker?

The primary reason people struggle with weight loss is not the mechanics of fat loss (eating fewer calories than you burn), but rather the difficulty in changing behavior. Behavior change is complex and not easily achieved through willpower alone.

How does environment play a role in behavior change, according to the speaker?

The environment is key to behavior change because it influences the actions we take. The speaker explains that creating an environment that makes it easier to engage in healthy behaviors, such as prepping vegetables ahead of time or removing unhealthy food from the house, increases the likelihood of success.

What does the speaker suggest as a better approach to changing behavior: punishment or reward?

The speaker suggests focusing on reward rather than punishment. Positive reinforcement, such as celebrating small progress, encourages continued success. Punishment, on the other hand, can lead to feelings of failure and discouragement.

What is an 'O crap' plan and why is it important?

An 'O crap' plan is a backup plan for when things don't go perfectly. The speaker emphasizes that success doesn't require perfection, and having a contingency plan for when things go wrong helps avoid pendulum-like behaviors (extreme dieting followed by overeating).

How can delaying impulse decisions around food help with weight loss?

Delaying impulse decisions helps give your logical brain time to catch up with emotional urges. By waiting even a minute or two before acting on a food craving, you can often realize that you don't really want the food, allowing you to make a more rational choice.

What is the difference between measuring inputs and outputs in the context of weight loss?

Outputs refer to results like weight loss on the scale, while inputs are the actions that lead to those results, such as eating vegetables or getting enough steps. The speaker encourages focusing on inputs because they are within your control and will eventually lead to better outputs.

How does the speaker suggest reframing negative self-talk?

The speaker suggests replacing disempowering thoughts with ones that encourage growth and positive action. For example, instead of saying 'I'm overwhelmed,' reframe it as 'I'm thinking through a lot right now and haven't processed it all yet,' which allows for more control over the situation.

What is the importance of having a core weight-loss meal according to the speaker?

Having a core weight-loss meal simplifies decision-making and reduces the mental effort involved in choosing what to eat. The speaker’s example is a meal of sweet potatoes, broccoli, and air-fried tofu, which they always have prepped, making it easy to stick to their plan.

Why does the speaker emphasize the idea of 'more likelies' in behavior change?

The concept of 'more likelies' is central to the speaker’s approach because behavior change is about increasing the likelihood of making better choices. By setting up systems and environments that make good choices easier, you become more likely to succeed without relying on willpower alone.

How does the steering wheel analogy apply to behavior change?

The steering wheel analogy suggests that behavior change is about direction, not perfection. Instead of aiming for perfect outcomes, the goal is to make consistent progress toward your desired direction, which is more sustainable in the long term.