You need systems to make habits that will work for the long-term (not just goals). To make systems that will keep you going, they need to be the FRESHEST. Use the acronym FRESHEST to make sure your systems and habits have what it takes to get you to your goal.
Which Weight Loss System Works the Best?
To get an idea how to evaluate your FRESHEST systems, check out the showdown between two popular Eat Better Systems —calorie counting and the plate method. Calorie counting gets a failing FRESHEST grade while the Plate Method gets an A+.
You can reach your goals with a DIY FRESHEST system (see link below to get your FRESHEST checklist) or you can get help from me 1-on-1.
Whichever option you choose, you can finally reach your goals.
You’ve been told to make SMART goals to get healthy and lose weight. But most people keep making the same SMART goals year after year. SMART goals aren’t enough!
What Works to Finally reach YOur Goals?
You need systems to make habits that will work for the long-term (not just goals). To make systems that will keep you going, they need to be the FRESHEST. Use the acronym FRESHEST to make sure your systems have what it takes to get you to your goal.
F is for Forever
R is for Routine
E is for Enjoyable
S is for Small
H is for Helpful (to your roles in life)
E is for Experiment
S is for Someone (to be accountable to)
T is for Time-bomb (urgent)
You can reach your goals with the FRESHEST system (see link below to get your FRESHEST checklist) or you can get help from me 1-on-1.
Whichever option you choose, you can finally reach your goals.
Most people focus solely on weight loss. This means they get caught in the Diet Frustration Cycle—having to go on diets, use all their willpower—just to put on the weight again. But if you want WEIGHT LOSS SUCCESS, you need to ask for it.
What is Weight Loss Success?
Losing the weight AND keep it off long-term.
Being healthier and more energetic.
Having your new systems run on auto-pilot (with habits), so it doesn’t take over your life.
Making ENJOYABLE health and weight loss habits (it’s the only way to keep them up!)
Making SUSTAINABLE health and weight loss habits (No 7 hour Biggest Loser workouts here!)
You can DIY your weight loss success plan with my many resources (see links below) or you can get help from me 1-on-1.
Whichever option you choose, you can finally win and get true WEIGHT LOSS SUCCESS.
Sometimes it feels like a zombie has taken over your body and eaten a bunch of food. I call it —Zombie Eating.
To nix Zombie Eating, you need to know how your brain decides what to eat. There are two types of food decisions your brain makes: supermarket choices and fridge choices.
1. SUPERMARKET CHOICES—the shopping choices that you make for the future—what to put in your supermarket cart for the coming days and weeks. There are lots of influences on these.
2. FRIDGE CHOICES—the food choices that you make while looking in the fridge for your current meal. Usually they’re at the mercy of your subconscious, habit brain that likes pleasure, wants to avoid pain, and likes to be lazy.
Once you understand your brain, you can hack it to eat the good things. To switch from zombie eating, put the Boss Brain back in charge of your meals. To “eat like a boss,” ask yourself one simple question before you eat:
Why are there are so many diets? That’s because there's a lot of marketing hype around the latest diet, so publishers can make more money.
Why does one diet seems to work for your friend but not you? Weight loss happens because of a calorie deficit. There are six categories of weight loss habits that can cause a net calorie deficit.
Weight Loss Habit Categories
1. EAT LESS
2. EAT BETTER
3. MOVE MORE
4. OPTIMIZE RECOVERY
5. CHANGE YOUR MINDSET
6. NORMALIZE HORMONES/ BODY SYSTEMS
Most diets focus on just one habit category--ignoring all the others. You need to make weight loss habits across all six categories that are personalized for your body, your lifestyle, and your preferences if you want to lose weight and keep it off long term.
Why Can't I lose weight and keep it off on my diet?
Have you failed at dieting? It’s not just you. Diets don’t work. 95% of people who go on a diet regain the weight. To make matters worse, 33% - 66% of people end up heavier after a diet than if they never dieted in the first place.
In order to keep weight off forever, you need to make lifestyle changes that are sustainable and enjoyable. There’s the key—you have to like them and feel like you can keep them up. No one can keep up willpower and hunger forever.
Here’s how to make changes that you can keep up forever.
How do I Enjoy My Holidays without gaining weight when there are so many temptations?
To avoid gaining weight at the holidays, we need to craft a holiday weight strategy. This personalized holiday strategy needs to take into account your life, your traditions, your preferences, and your body. No matter what country you live in or what holidays you celebrate, these tips can help you be strategic about your holiday indulgences.
There are three strategies that make up the RHH Holiday Weight Strategy: Minimizing Temptations, Dealing with Free Food, and Splurging on Purpose.
Most weight gain comes from the leftovers, temptations, and free food on the days and weeks leading up to and after the holidays, so remember that the "Holiday is a Day--not a season."
How do I exercise when there are too many priorities on my To-do list?
To get yourself to exercise when you have too much to do, you have to change your mindset. Very active women see exercise as something they do to decrease stress, to have more energy, and as a way to be "better versions" of themselves. Inactive women view exercise the opposite way--as selfish, stressful, and requiring too much commitment. It all depends on your mind.
To change exercise into something that get's done, you have to change how you think about exercise.
Define how exercise can help you with your important roles in life--relieves stress and gives you more energy to be a better mother, wife, friend, homemaker, or employee.
Rethink how you exercise. If you make exercise too hard and unpleasant, your sub-conscious will sabotage your efforts.
Be sure to start with an activity that you enjoy in the amount of time that seems fun to you. You can always increase the duration over time.
How do I get myself to use willpower to make better food choices?
You actually need to stop relying on willpower to lose weight. Willpower is limited, so you can't rely on it for every food choice. Instead, use your willpower to make unhealthy food inconvenient and eating healthy very easy to do. Your sub-conscious part of your brain will always try to make the most efficient (lazy) choice. You can take advantage of your inherent lazinessby making eating healthy the easiest, most convenient choice.
WANT TO STAY MOTIVATED THROUGHOUT YOUR WEIGHT LOSS JOURNEY?
Your "Real Goal" isn’t your weight. Your Real Goal is to feel better. Identifying and reviewing your Real Goal daily will help you stay motivated when you feel like giving up.
Realize that your weight is an important feedback mechanism, but it isn't your Real Goal.
I share two strategies to help you discover your Real Goal. The first strategy is called The 5 Whys. It's simple--Just ask yourself, "Why?" 5 times, but it's powerful. It will help you to find the Real Goal that will keep you motivated. The second strategy is to use Jealousy to help you discover your Real Goal.
Download the The 5 Whys to Get to Your Real Goal Worksheet to discover your Real Goal for weight loss, and then use the Try This Tip Today (SCROLL DOWN) to stay motivated every day.
Follow along as I answer a reader's question--"How do I lose 10 pounds?" I use the 80/20 Rule to make a Jumpstart Guide to Weight Loss that will give you the maximum amount of weight loss results with the simplest of changes.
Here are the Steps to Jumpstart Your Weight Loss:
• Make 3 Powerful Habit Systems
Eat Simple, Unprocessed Foods 80-95% of the time--Use Meal Templates
Be Active Someway Each Day--Try 7 minute NYT workout
Establish a Recovery System--Get 7-8 Hours Sleep Each Night