7 SECRETS

TOP
FOR LASTING
WEIGHT LOSS
You are not broken. You just have never been shown what real and lasting weight loss looks like.
I lost 65 pounds and I have spent the last 15 years working inside some of the largest and most successful
weight loss, fitness and wearable tech companies in the world. I have helped thousands of people lose weight
including celebrities like Jennifer Hudson, Katie Couric, Charles Barkley and more. The world we live in wants
to take the weight loss equation down to a simple “calories in vs. calories out” story with some willpower
sprinkled on top. That could not be farther from the truth. My life’s work will be to shed some light on the
things that really work. To help you create and manage your own “weight loss program” so that nothing and
no one can throw you off. Here are just a few of the things I know to be critical.

1
THINK HABITS INSTEAD OF CALORIES
You know to choose the apple over the candy bar. Lasting weight loss is unravelling the habits and thought patterns
that have you grabbing the candy bar over the apple, especially when you’re extremely hungry or stressed. Focus
on 3 small habits that stand in your way of making unhealthy eating food decisions like bringing lunch to work,
not eating in front of the TV or hydrating throughout the day. What you’re motivated to work on makes it easier
to turn into a habit. Use alarms or appointments on your phone until you see the rewards of lower body weight
and confidence in achieving these changes. As those behaviors become habitual, add three more. Beware of diet
mentality as going on a “diet” is the exact opposite of what we need to do. A diet is a radical departure from our
everyday habits into habits, foods and behaviors that are neither natural or of our own choosing. Instead rotate
slowly into new habits and behaviors until they become second nature.

2
EXAMINE YOUR MORNING AND EVENING ROUTINES
Most of my clients have pretty awful morning and evening routines; getting up late, rushing around and starting
their day with stress and anxiety. The evening routines are not much better. Late nights filled with “one last check”
of our email. Lack of proper sleep and stress are two factors that keep weight on the body and trigger hormones
to surge through us, making us hungrier and less in control of our food choices throughout the day. Take time to
examine both your morning and your evening routines. How could you smooth and de-stress them? Do you need
to wake up a few minutes earlier? Make kids’ lunches the night before? Stop pressing snooze? These tiny shifts that
give us a better start and end to our day are critical for long-term weight loss success and can’t be underestimated.
Consider including meditation, even just 3-5 minutes of it to the start or end of your day.

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 3
FORGET CALORIE COUNTING FOR NOW
Calorie counting makes the majority of people crazy. They get stressed, forget to do it (because it is such a massive
behavior change) and they feel overwhelmed, anxiety-ridden and guilty about the numbers and their food budgets.
Instead, outline on a piece of paper 5 healthy breakfast options, 5 lunches, 5 dinners and snacks. These should be
simple and healthy and pretty easy to grab anywhere. Some examples:

BREAKFAST LUNCH
Plain oatmeal with slivered almonds Turkey sandwiches with baby carrots
and 1 Tbsp. of almond butter Salad with grilled chicken
2 hard boiled eggs or an omelet.
Some melon

I encourage you to write your own “meal plan”. I have so many clients ask me to write one for them and I
understand why, but that work, done by me is useless. It has no connection to you and the foods you like or will
eat. Taking a small amount of time to outline these go-to faves and keeping them as a list in your phone, your
wallet or posted in the kitchen. They can be just the reminder you need when you head out to grab lunch and
can’t remember your healthy choices. Make this your own and expand on it over time.

4
GET RID OF THE GUILT AND SHAME
Recent research has uncovered that the emotions of guilt and shame actually activate the reward center of the
brain. Pretty much all “dieting” and “diets” are founded on the emotions and tenants of guilt and shame. They
outline a plan that you are to stick to if you want success. For most of us, one calorie over the budget into the
red and suddenly we’re eating everything in sight and don’t understand why. This research reveals that the guilt of
going over “budget” stimulated the reward center of the brain. Our reward is food, so we are driven to the exact
thing we are trying to manage. The research also outlined that the act of seeking something to be grateful for
releases a serotonin boost nearly equivalent to an antidepressant. Be careful to refrain from feelings of guilt or shame
due to food choices and instead, if you make a small “error”, think about things you are grateful for instead. This
bypasses the reward center and the need for overeating due to guilt and shame while releasing serotonin instead!

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 5
MOVE YOUR FURNITURE
I have helped more people lose weight by moving their furniture around than nearly anything else! When I work
one-to-one with clients I like to investigate their home environment. What we see with our eyes, and in fact what
we take in with all of our senses deeply triggers some of our old bad habits. With simple shifts to our physical
environments we can shake loose old habits and create new awareness. One client was struggling with late night
eating in front of the television. We discovered that the side table next to her couch could act as the “cue” to stop
the mindless eating. We moved the side table into another room. When she went to set down the snacks she
had mindlessly grabbed, she had nowhere to put them. This jolted her back into the reality of the habit change
she was trying to make. Rethink your physical spaces. What small changes, or sweeping redesigns could cue you to
newer, healthier habits? Should you get the TV out of the bedroom? Do you need to clear the mail and paperwork
off the dining room table so that you could finally eat there instead of on the couch?

6
USE THE NEW TECHNOLOGIES THAT MAKE HEALTHY LIVING SIMPLER
Begin to think outside of the box about how the fast-paced technology changes in this world can seriously
aid in your weight loss journey. For example, set up online grocery delivery. The initial investment of a couple
hours of time will sincerely pay off in the long-term. The beauty of the online grocery sites, like Pea Pod or
Fresh Direct, is that they store your latest orders and once you do the ordering a few times you will be able to
complete your weekly grocery trip in a 15-minute session. Additionally, most of these stores now have beautiful,
proportioned, healthy meals for order that have nutritional info all worked out for you. It’s like getting healthy
meal delivery only for the meals you need or want. Additionally, there are amazing new services like
Blue Apron popping up nationally that deliver meals to your door that are ready to cook, totally healthy
and customizable. They do all the difficult work of shopping for the fresh ingredients and chopping it all.
You just do the fun part of assembling it and cooking it.

7
REFUSE TO GET BORED
The number one thing I see derail a person’s weight loss efforts is boredom. They begin eating the same thing
over and over or doing the same workout and they eventually get bored and quit. I challenge you to find at least
one new recipe or meal per week. Take a new or different level fitness class as often as possible. Spend 15-20
minutes a day browsing the great weight loss threads on Reddit and reading about the interesting things that
people are doing. Spending these few minutes will invigorate you to try something new and you will invariably stay
interested, motivated and inspired. Motivation is not something you wait for, it is something you make yourself. It
takes a level of consistent effort and those small efforts create interest and engagement. They can be as simple as
searching #weightlossmotivation on Instagram or Facebook to see amazing success stories or inspired pictures of
amazing meals. Forget the idea that this whole journey should “feel” inspired. It will feel like work sometimes. Face
this challenge with consistency and patience. I hope you will follow me and that I can inspire you further.

@LizJosefsberg
CLICK HERE

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