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hello my friends its Danny and today I
wanted to share six weight loss tips
that helped me lose weight in a healthy
sustainable way now these are more
natural holistic tips these are not your
everyday dietary weight loss tips
because I think we hear so many of those
already and I wanted to dig a little
deeper to some of the practices that I
feel like really made a huge difference
for me when I finally lost weight
because remember for many years I was a
yo-yo dieter and I did all the things
but I still couldn't quite figure out
what was blocked me from making that
change and so here are some of the tips
that I feel like made a huge difference
for me and so many of them were mental
so the first tip is to recognize that
weight loss can only do one thing and
that is to have you lose weight right
weight loss has one job that is to make
you way less weight loss cannot make you
happier more hole more valuable more
worthy and I think a lot of times
especially because of the society we
live in and all of the pressure that is
put on us around our bodies we think
that we cannot be happy whole valuable
and worthy in a body that we don't
prefer or in a body that we feel is
overweight right but when you're coming
from a place of I am broken and I need
to fix this you are constantly working
against yourself and even if you do lose
the weight from that premise you will
never feel successful because losing
weight cannot in and of itself make you
any happier or more fulfilled as a
person right that is emotional work that
needs to be done outside of weight loss
and often times weight loss can be a
byproduct of doing that emotional work
first we have to remember that the
journey informs the destination so we
need to come from a place of love
unconditional love and showing up for
ourselves in a really kind loving way
exactly where we are
even when we're not where we want to be
tip number two is to remember that there
is no wagon anybody who is a dieter or
has tried many diets
past we know that mentality where we're
on the wagon we're off the wagon we're
on the wagon we're off the wagon right
where we try to make the changes and in
the minute we go off the plan or off
what we had intended for ourselves then
we tell ourselves were off the wagon but
the problem with this thought process as
one it's rooted in perfection and it's
very unrealistic because no matter what
if you are going to lose weight over a
period of time it is not a perfect
linear path and what happens is when you
tell yourself that the minute you eat
the ice cream or the doughnut or the
thing that was not on the plan that you
now off the wagon it then encourages
more bad behavior and I lose I use that
term loosely but it's this idea that
I've ruined it it's off the wagon and so
what's the point and that can send us
into a day two days a week a month right
of spiraling in a direction of
continuing to eat poorly and not
focusing on the goals that we've set for
ourselves because we feel like it's not
working anyway right so instead of
thinking of a wagon you just want to
think this is a continuum and if I slip
up or when I make a decision that's not
aligned with my plan I'm gonna look at
it and I'm gonna learn from it and I'm
gonna use this as a part of my journey
forward I'm not gonna use it as a reason
to stop and I'm not gonna use it as a
reason to quit this is a part of the
journey nothing has gone wrong tip
number three and I will say this was one
of the biggest mental shifts for me I
know I've shared it before but what I
started to do was instead of focusing on
all of the foods that I believed I
needed to restrict and deprive myself of
all the things I needed to take away
from my diet which feels like a constant
state of like scarcity I began to focus
on all of the foods I got to include
right and that made it fun it made it
more like a game I started thinking what
can I try what's in season what did I
see in that magazine or on that healthy
blog right and then it became like this
playful experiment and it didn't feel
like a like punishment it actually was
enjoyable and something that I looked
forward to so focusing on all of the
foods that you get to include in maybe
experimenting with a couple new things
every
making that commitment to yourself can
really create a mental shift around
weight loss and make it a lot more
enjoyable and a lot more sustainable tip
number four which piggy backs off of tip
number three is the crowd out technique
again when we are making changes a lot
of times we are thinking that we have to
do this huge overhaul and we want to
change everything overnight but the
truth is creating new habits takes time
and it takes practice so a really great
way to do that is to use the crowd up
technique again instead of saying I'm
not gonna eat this or I'm not gonna eat
that make a small commitment like I am
going to include two vegetables on my
lunch plate every single day and you
practice that for one week two weeks
three weeks until it becomes so natural
and so habitual to you that it doesn't
feel like trying anymore it's just
something that you do and then once that
happens you pick something else to
invite onto your plate or into your
kitchen or into your day-to-day habits
right so maybe it's drinking more water
or working in a certain amount of
movement every day and you just focus on
that one thing and as you focus on that
one thing other things start to fall
away so again it's a mental shift
because instead of focusing on things
that we think we can't do or we
shouldn't do we're bringing in habits
that we want to do and then just letting
the other ones be slightly crowded out a
bit it's a much more gentle approach and
again it is a much more enjoyable
approach number five focus on your
commitments instead of your results
right so many people when it comes to
weight loss we think that the number on
the scale dictates whether or not we
have had any success or if we're moving
in the right direction but as we know
bodies are fluid and ever moving and
scales are you know not linear they move
up and down on a weight-loss journey and
so it can become very discouraging when
you're using only the scale to decide
whether or not you have moved towards
your goal when you make the shift to
focusing on your commitments to yourself
that gives you a lot more control over
the day-to-day right so if your
commitment is
hey I'm gonna drink four glasses of
water today or hey I'm gonna move my
body for 30 minutes today or I'm gonna
put two servings of vegetables on my
lunch plate every day right you have
something very clear very specific to
focus on and then you know whether or
not you have been successful that day by
your ability to honor the commitment
that you made to yourself so it becomes
a much more tangible way to see if
you're making success because at the end
of the day weight loss over the long
haul comes down to those day-to-day
practices those day-to-day habits and so
when you are making a habit for that day
and paying attention to that day those
are the small wins that add up over time
and might I also add that is how
motivation is fed right often people say
well how can I get more motivated how do
you motivate yourself and I personally
have found that motivation is often a
byproduct of results we don't usually
start out motivated or maybe we do for
the first few days but what tends to get
us motivated is when we are having
results so if you have the results of
honoring your commitment 710 days how
good that starts to feel you start to
feel motivated you start to build
momentum and that again makes everything
more enjoyable more pleasurable and
therefore more sustainable and the final
tip I want to share with you today the
sixth tip is to be reflective and not
rejected right so when you are not able
to stick to your intentions when you you
find that you were not able to commit to
the things you set out for yourself
instead of using that as a reason to
reject yourself and turn your back on
yourself and tell yourself you're not
capable or that you're a failure or this
is just something your honor able to do
use it as an invitation to stay soft and
compassionate and curious imagine every
single time you made a turn that was off
the path you wanted to learn from it
right that you wanted to understand it
more instead of just labeling it as a
problem and rejecting the whole thing
you would in the long run make so much
more further forward progress
right weight loss is not only about the
the weight falling off your body or the
number of the scale going down it's
about the relationship that we get to
foster with ourselves and when you bring
that to the forefront and you remember
that again it's a huge shift in the
weight loss journey so much of what I
wanted to share here today as you can
see it's really reflective of the mental
aspects of weight loss yes there are
definitely action steps we can take on
our plates and with our food and it
that's different for everybody but if
you can't get the mental game straight
right if you can't be on your own side
and be in this for the long run I don't
care what you put on your plate you're
always gonna have to come back to the
drawing board to deal with you I would
actually go so far to say that I think
for many people the weight loss journey
is only about learning how to foster a
kinder more loving relationship with
themselves in their bodies but again
that's just a little food for thought so
I hope that some of these tips have
resonated with you if you're interested
in more videos like this please come
down to the comments below and let me
know this is a topic that's near and
dear to my heart so I do love to share
and to chat with you guys about it thank
you so much for watching I'm Dani Spees
and I will see you back here next time
with some more food for thought
you
you
okay and three
