You don’t need a perfect plan.

You don’t need a new diet.

You don’t need to overhaul your whole life on Monday.

You need ONE thing — the one thing you’re actually willing to do… even on the days you don't feel like it.

In this episode, I tell you how I found mine, why it worked, and how you can find yours without burning out in three days.

If you’ve ever done “all the things” and quit anyway, this episode explains exactly why.

Get my FREE weightloss videos (The Secrets to How I Lost 100lbs):

www.nobsfreecourse.com

car, love it. After a while, you're now just getting in the car. And we know we

do this. This is the example I love is whenever you have a new car, if you don't

drive it, let's say you have it for four months. Every time you get in, you don't

smell a new car anymore, not at all. Let's say somebody borrows it for two weeks

and they bring it back. The first time you sit in it, you're probably going to

notice it still smells like a new car. That's hedonic conditioning. It even

hedonically conditions your sense of smell. So,

this is happening.

So you do not need to feel like something went wrong because at some point you

lost all of that new energy feel. So here's what happens. You get that burst of

new, fresh mentality, energy. And a lot of us, we try to do all the things.

But guess what? Life happens, because life always happens. Something goes wrong.

And you suddenly think, oh, my God, I've lost all my motivation. This doesn't feel

new anymore. You think, oh, here we go again. I can't do this. Something must be

wrong with me. Nothing's wrong with you.

think you should do. I don't want you picking the thing that the diet industry has

told you is the only way to lose weight. And I don't want you to pick the thing

that sounds good only when you're all pumped up. The one thing that you know

without a shadow of a doubt, you need to pick the thing you're willing to do even

when you don't feel like it anymore. Even when you're not going to be excited about

it anymore. even when you start going through the normal mistakes that everyone's

going to make while they're trying to lose weight. So back when I was losing

weight, it was rough. I was never motivated, never inspired. I wasn't telling myself,

this is my ear. I was sitting on my ass every day watching a baby and watching TV

and feeling sorry for myself because I was 250 pounds. And half the time, the only

reason why I got off the couch was to go get something to eat. I was sick and

tired of not doing it.

back then. And it changed everything. There was the day where I finally said,

I don't know what I'm going to do. I don't know if I'm going to lose any weight

at all. But I've got to start doing something different. I've got to figure out

some shit. And when I put my brain to work on, figuring out some shit and stopped

making myself have to be motivated.

every damn day, even on the days you don't want to, especially on the days that

you think it's not going to be good enough. And my answer was not fancy, dramatic,

or even impressive. What popped into my head was, I think I can walk for 15

minutes a day. I think I can make myself get off this couch. If I have to make

laps around the couch, I will set a timer and I will walk for 15 minutes every

day because I've got to start moving again. And the reason why I picked that was

because my entire life, I watched friends and my brother be athletes.

And I just thought that that must be amazing because I never was. I was the girl

that the PE teacher sat on the bench. I remember my PE teacher in the sixth grade

telling me that she was sitting me on the bench,

there. I thought, I'm going to start walking. I just need to be able to get up

because something in me said, you know, one day I would love to be able to be a

real exerciser and all the things. And I knew that if I got off the couch 15

minutes a day, the athletes also had to get off their couch and show up.

So I needed to do the first step that an athlete did, which is work out when you

don't want to. So I told myself that and I knew that I could walk 15 minutes

every day and that that was going to really help me and that on the days I didn't

want to and the days that the weather was bad, the days when I was tired, the

only thing that would stop me from those 15 minute walks was like life or death,

surgery.

And you know what? I have done the 15 -minute walks every day since then,

barring,

really being sick or surgery. And then I made a promise to myself that I wasn't

going to do anything else

until I felt like I could add something. So it made sense in my mind when I would

sit and calmly think about it.

That the main reason that I'd never been able to lose weight before was I was

always trying to do too much. I was always trying to get a quick start.

And I would change all my food and cut out sugar, cut out cards, decide to go to

the gym six days a week, stop drinking, stop eating out, start counting my calories.

And I try to do like everything at once. And it never worked for me. It brought

up too much shit for me. It also didn't work the way our brains are even designed.

And I didn't even know that back then, but I have since read books and studies

where it says our brains aren't meant to change that much. They are meant to freak

out if you do that. And very few of us can manage those freakouts. I'm so grateful

to myself that I started with deciding what I could do on my worst day instead of

thinking I should do all of this in order to have better days. Because when you

change too many things at once, the habit center in you does freak out. Your brain

can't focus on all of those things. That's why it's so easy to slip back into your

old habits and patterns and your behaviors because your brain is like,

you're trying to do all these things, and I'm really having to think through it

because I don't know how to do those habitually. And so it just starts grabbing old

habits and be like, okay, your eyes off this price. So I'll just slide that one

right in. So when you suddenly catch yourself popping food in your mouth,

when you haven't done it in a couple of days or even for a couple of weeks, but

you're also over here trying to work out six days a week when you're not using and

you're trying to change everything that you've been eating, that has nothing to do

with you not being able to lose weight or you not caring enough. It's because your

brain literally cannot juggle all these new things and all the things it has to do

and think so hard to do all of them at one time. So when I started working on

one thing at a time, those small things, it was like I suddenly had space.

I could pay attention. I could figure out why something wasn't working easily instead

of going into that black and white mindset of, oh my God, nothing ever works for

me. And here's the thing. I didn't realize it,

but I was losing weight faster that way than I was when I was trying to lose

weight the old way by changing everything. I lost 100 pounds in 18 months.

It's like five and a half pounds every single month. And that's normal.

That is like rock steady weight loss. that is me not quitting,

like my biggest problem was most of my diets. They had about a three to eight week

shelf life. And so it was really slow for me to lose weight if I was going to

lose like 15 pounds in six weeks because I was doing all the things and then quit

when I couldn't keep up, gain 20 and have to start over again. I was one of those

people that could diet so good for like six weeks, the three months. I could lose

a big chunk of weight. Then I'd quit because everything was too hard. It was

wearing me out. I couldn't keep up. Then I'd go off a diet for about four to six

months. Get all that weight back and then have to start again.

That took forever. It took me a lifetime to get to the point to where I could

lose 100 pounds in 18 months.

So the only reason this last time worked for me was because I finally quit trying

to shock my system into a new life and instead ask myself, what am I actually

willing to do today? And that's what I want you to do. If you want to lose weight

this month, don't you dare build yourself a big old list. Don't you go cleaning out

your pantry like your life depends on it.

Now look, a lot of the foods you're eating right now, you're eating them because

you're tired, you're stressed, needing a break or needing comfort. You know I preach

the emotional eating all the time. If you don't know what emotional eating is, go

back to my episode on the nine types of overeating, and you will find if you do

any of it. And what happens is, is when you take away the foods you use to

emotionally eat, you're also taking away simultaneously every one of your emotional

coping mechanisms. And when you do that, of course it's really hard for you to

stick to this diet. Of course you end up overeating at some point. You are trying

to use sheer willpower and to white knuckle your way down the scale.

And that is hard. That is what makes those diets you do so hard.

mindless bullshit eating I'm doing. Let me cut some of that mess out because that

is not emotional eating. It's a lot easier to cut out. And you're probably going to

lose some weight when you start paying attention to it. Now the next thing, the way

we eat just a little bit less, is just eat what you currently eat,

but eat a little bit less than you currently do. That is why I started with not

given.

piece of pizza. A bigger salad and I want some fruit on the side because I'm a

volume kind of girl. Ninety -nine percent of women will do better if they don't cut

out the foods that they emotionally eat first and they just start eating a little

bit less over all the quantity of them. It allows you to feel safe.

It doesn't require you to overhaul your life. And.

feel calm. And in order to do that, I just couldn't change everything overnight. I

didn't want to feel like I had to be perfect in order to do this. I wanted some

things to make sense. I wanted to take it slow enough so that I wouldn't get

overwhelmed and quit. I wanted to feel supported by myself. I wanted something that

I could actually keep doing for the long haul. I didn't want something that I knew

I couldn't do for long and that I was probably just going to risk regaining all my

weight. I had no interest in losing weight again. Y 'all,

losing weight is not that much fun. There's no reason. I don't think there's any

woman that has such a big party while she's losing weight that she's like, oh my

God, that was so fun the first time. Let me regain my weight because I want to do

it all over again.

So stop trying to do 10 things at once and just do the things you are willing to

do. I promise you you will do better this month doing it that way. That's how you

will lose weight this year. That's how you will lose weight for the rest of your

life. Figure out the one thing you're willing to do, start there and lay around

when you're ready. All right, y 'all. I'll talk to you next week.