Put 5% More Effort Here & Get 50% More Weight Control

Video | Habits | Portion Size | Food Choices | Justification | External Cues

Patterns, habits, and routines, no matter how we label them, your brain loves them. These repeated actions save your brain effort, so it is constantly looking to form them. In fact, the more actions that you can turn into subconscious habits, the less energy you must put toward thinking through basic behaviors. 

We want certain actions to be habitual. It would be awful if we had to relearn how to brush our teeth every morning or had to consciously walk through each step just to tie our shoes. 

The problem is that this habit-forming part of your brain doesn’t judge your actions as good or bad. If you do an action over and over again, your brain says, “Hey, let’s turn that into a habit.” 

If you have bad habits when it comes to food, you find yourself staring into an open refrigerator with no recollection of how you got there, or your best intentions of not eating after dinner remain strong all day – until after dinner. You have some established patterns that make weight control difficult. 

There is a way to step out of these habitual behaviors, and it is surprisingly simple. In this blog post, I share how putting 5% more effort into your awareness can get you 50% better control over your weight. 

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Breaking the Habit of Snacking: 5 Things to Do Today

Video | Snacking | Breaking Habits | Drink Swap | Stoppers | Initiation Barriers | Limit Variety | Snack Swap

Snacking has physical drivers. But there is also a subconscious element, meaning we often snack not out of need but out of habit. Habits can present challenges when you are trying to clean up your diet. For instance, if you are in the habit of having an afternoon snack as you work at your computer, you can make the conscious decision to stop, but you’ll need to deal with those habitual thoughts, saying, “Ooh, a snack would be great right now.” In this blog post, you’ll learn five things you can do today to break the habit of snacking. 

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Boring is Better! A Novel Weight Loss Approach When Nothing Else Works

Video | Cafeteria Diet | Sensory Specific Satiety | Decision Fatigue | Palate Fatigue | Boring Diet Solutions

Variety is the spice of life. That might be true. But is it the best approach for weight loss? In this blog post, I make the argument that it might not be right for you, and I explain why. 

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Do I EVER Eat Junk Food? Maintaining Low-Carb Weight Loss

Video | Perspective | Setting Boundaries | Easy-to-Follow | Enjoyable | Effective

I am often asked if I EVER eat junk food or pasta or bread or let myself have any high-carb treats. The short answer is yes, I do…Now that I am at the stage of maintaining my weight. But it hasn’t always been that way. 

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Poor Sleep, Weight Gain, Appetite, and Insulin Resistance: Their Link and What to Do

Video | Sleep Temperature | Eating Before Bed | Exercise Before Bed | Lighting | Noise | Sleep Schedule | Increased Appetite | Insulin Resistance

We are all guilty of the occasional joke about foregoing sleep to pull an all-nighter or the involuntary sacrifice of sleep because the day got away from us, or we just cannot unwind enough to relax into sleep. But does sleep deprivation really matter? Or is it something that can be fixed with a couple of cups of strong coffee? This blog post takes a look at this underrated issue. If you struggle with weight loss or insulin resistance, or you feel like you are always hungry, it is time to look at sleep quality.

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Weight Loss is Hard Enough Without These Myths

Video | Losing Weight | Healthy Eating is Always Enjoyable | Healthy Eating is All-Consuming | Fun Foods are Forbidden | Takeaway

Despite knowing better and needing to eat better, I was overweight for years. I exercised but resisted healthy eating because it seemed like I was in love with the wrong foods, and I didn’t feel like I fit into “that crowd” anyway. 

As it turns out, my reluctance to change was all in my head based on myths I accepted as truths. This blog post shares three myths that prevented weight loss and healthy eating from getting a foothold in my life. My hope is that by the end of the article, you’ll see, as I did, that you got this. 

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Bedtime Routine for Weight Loss

Video | Problems with Late-Night Eating | Fasting Hours | Dinner Macros | Stoppers | ACV

More than half of us are all-day grazers, eating for 15 hours or longer every day. We also eat the majority of our calories – more than 35% of them – at night after 6 pm (1).

That late-night eating comes with a number of metabolic consequences, and a new study shows that it actually increases hunger, reduces the calories you burn throughout the day, and leads to changes in fat tissue that make weight loss harder. 

If weight loss and better metabolic health are your goals, it pays to have a strategy for handling the hours before bedtime. This blog post shares what to eat, when to fast, and a few tips to make the whole thing easy to follow, more enjoyable, and effective. 

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4 Daily Habits That Give Your Body No Choice But To Lose Weight

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4 Daily Habits That Give Your Body No Choice But to Lose Weight

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