Episode 156. Six Weight Loss Approaches to Avoid, and How
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Scott outlines six approaches that consistently lead to weight loss failure, offers alternatives that work, and answers questions from his live audience.
A Goal, or a Wish?
- Achieving a goal requires following a process.
- Goals and deadlines to meet them aren’t for everyone.
- Let go of the pressure to perform.
Approaches destined to fail:
- Starting a body transformation goal with numbers in mind
- Examples of numbers-related goals: weight, dress size.
- No numbers goal tells you what’s going on inside the body.
- The scale can’t tell you if the weight gain or loss is from fat, muscle, or water.
Deadline goals: high school reunions, weddings, beach vacations
- Imposes unnecessary pressure to achieve within an arbitrary time frame.
- Doesn’t consider what happens once the deadline has been passed, whether the goal is attained or not.
“Deadlines are dead ends.”
- The absolute mindset: Lose weight or die trying.
-Is the diet sustainable?
-What happens if you achieve the goal?
-Or, what happens if you don’t?
Expecting an obstacle-free path
- Life gets in the way.
- Real people with everyday lives sometimes compare themselves to others who make their living by looking good, with hours to spend in the gym.
- Don’t let setbacks set you back.
Belief that success follows a linear process
- Achieving a goal is more like walking through a maze.
- Be realistic about how the process will actually progress.
- Commit to the process and resolve to enjoy the process itself.
- Aim for habit goals. Establishing a good habits should be the goal.
- What three or four “habit” goals can you create and aim for that will lead to success.
- One good example: Early to bed and early to rise.
- A good habit: automatic, non-draining behavior, like brushing your teeth.
- Replace a current destructive habit with a new productive habit.
Believing in the outliers
- Beware the exceptions.
- Exceptions are held out by fitness and supplement industry to be the rule.
From the Audience
- “People who obsess over numbers drain their emotional battery and it frequently negatively impacts their personal relationships.”
- “I can’t stand it when people ask how long it took me…doesn’t matter how long it takes.”
- “Last week I weighed the same as the week before but I lost two inches on my waist. The scale lies sometime.”
- “The best thing I ever did was throw out my scale.”
- “How I feel is the best judge for me.”
- “Invariably the scale becomes a mood ir-regulator than just a tool.”
- “How does one properly get off the keto diet?”
Diet Resources by Scott
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