The Prime 10 Keys To Dropping Weight (How Can I Be Profitable With Weight Loss?)

It's time to learn what separates those who successfully lose weight (and keep it off) from those who don't.

Getting in shape is a difficult task. How exactly do people achieve sustainable weight loss?

This is not a rhetorical question, we actually know the answer!

We help people lose weight as part of our 1-to-1 online coaching program. Today we are going to share with you the keys to success.

How do people lose weight successfully? Let us show you the way!

Here are the top 10 differences between success and failure in losing weight:

  1. Do you have a large mindset (change and growth)
  2. Do you know your "Big Why"
  3. Don't go on a diet (adjust your diet)
  4. Know what's in the food you eat
  5. Use blueprints and blocks to create goals
  6. You don't have to exercise (you To get to practice)
  7. Invest in your health like a 401 (k)
  8. Go all-in for momentum ("never two in a row")
  9. Know your kryptonite
  10. Surround yourself with supporters, not anchors

There's a lot to talk about, so let's get started right away!

1. Have a groot mindset.

Your mother was right: you are a unique snowflake.

That means there are a lot of things that will affect why you have gained weight over the past decade and why you are having trouble losing it:

  • genetics
  • Age
  • Biological sex
  • Exposure level
  • Home environment
  • Mental health
  • Activity level
  • nutrition

All of these things play a role in how you look and how healthy you are. Despite these various factors, I've seen a common thread in people developing and sticking to healthy habits:

A great mindset.

Let's get nerdy for a second (you read Nerd Fitness after all). I assume you know Groot, the tree-like superhero from Guardians of the Galaxy. It can grow and change shape to suit the situation.

He also just says "I am Groot", but that is not so here.


Unhealthy person: “I have a hectic job. My parents are overweight. A pandemic is afoot. I have children. I have a slow metabolism. I will never be able to lose weight. This plan won't work for me because (sorry to let me off the hook). I'm the guy who's out of shape and that's all it takes. "

Habit Building Badass: “I have a hectic job. My parents are overweight. A pandemic is afoot. I have children. Soooo….How can I make this work for me in my situation?? I know people like me have lost weight which is a great sign. I refuse to accept that I am a lost cause. I am Groot. "

Even if it's not your fault where you are, if you can accept that it is your personal responsibility to deal with it, you are making a great first step.

We all have emotional, visceral responses to what we see in the mirror or how we feel when we wake up.

We have to cut through the emotions and get to the truth: We alone are responsible for our fateand that means we alone can fix it.

Like Groot, you can change and grow.

And dance.

You will find that your excuses are controversial – if more people are busy, poorer, older, and more overweight than you can get in shape, so can you.

And yes, people even got themselves in shape during our latest Apolocalyse simulator.

So make TODAY that you are "a healthy habit-building badass" this year, and then just do the things that consistently healthy nerds do.

With every meal or decision, ask yourself what a healthy person would do. And then do that.

2. Know your “big why”.

The road to constant weight loss and health is fraught with dangers.

Even the best of plans and New Year's resolutions will end in a roadside ditch unless you have a damn good reason.

After all, life is busy and it's Taco Tuesday and a new video game just came out and schools are closed and you just don't feel like exercising and it's cold.

There will ALWAYS be something.

You will never NOT be busy.

That persistence comes from a damn good answer to the question, "Why?"

Not just "Because I have to lose weight", but 2-3 levels lower:

  • WHY do you want to lose weight?
  • What does losing weight mean for your life or your happiness?
  • Thanks to this weight loss, what can you do?

That is the motivation and response you need to be reminded of in order to hold out for the next few months.

If your answer is: "I'm here because my doctor / wife / husband thinks I should lose weight. I know I should exercise more and do more." you are damned. You will give up at the first sign of adversity.

Compare this to the raw, deep, honest answers we get from NF Coaching clients when we ask about their "big WHY":

  • "I'm here because my father died of a heart attack at the age of 45 and I don't want my children to grow up without a father like me."
  • "I'm here because I want my husband / wife to look at me the way he / she used to look at me, and I want us to grow old together."
  • "I'm here because I just got dumped and I want to get well so I can start dating again. I don't want people to swipe left on my photos anymore."
  • "I'm here because I want to look in the mirror and be proud of what I see. I want to stop hiding behind others in photos."

Why are you here? Why do you want to build healthy habits?

Write down your big why – – and go deep my friend. Descent. And ask yourself "why?" to the answer to each of your questions until you find the root of your reason for being here.

When you have this answer written down, hang it up somewhere you can see it every day: the refrigerator, study, bathroom mirror. Take responsibility for your current situation, be compassionate that you are in a difficult situation, and then also accept that you CAN change, and your identity can change with small wins to prove it.

3. Don't go on a diet. Adjust your diet.

People who are always unhealthy have a love-hate relationship with diets.

Mostly hate.

They diet all the time – especially in early January, and then they diet. And then they go on a different diet. And then they find another diet that is supposed to promise even faster and easier weight loss, so switch to this one.

Unhealthy people are dieting the wrong way to begin with, and that is what makes them fail.

Unhealthy people go on a diet for a month or two and can't wait to "eat normally" again.

The problem is that their "normal food" is why they are overweight in the first place.

They go on keto for a month and succeed, then fall off … then go to Paleo for 6 weeks and lose 40 pounds and then fall off … then they do a cleanse for 30 days and drop 2 sizes of pants and then fall off …

Temporary changes to his food leads to temporary results on weight and build.

Like an addict chasing the next high, someone must consistently follow the next diet because their normal eating is primarily the problem!

And yes, diet sucks.

Hunger, eliminating favorite foods, and trying willpower to avoid sweets and candies are a terrible strategy. So stop it.

No wonder people give up their diets as soon as they start them. They think, "If that's what it takes to be thin, I'd rather stay out of shape and happy."

Make the promise NOT to diet this year.

Instead, stop saying, "My concept of" normal eating "is broken, which means that it has to change permanently in order for me to be permanently healthy."

Think about it for a second.

When you "never get finished" with your diet and cannot go back to your previous diet, the ONLY way to lasting success is, if They actually enjoy your new "normal".

Stop Dieting!

No more diet pills, cleanses, or crazy 30 day strategies.

Nothing you do can be temporary or the results will be temporary.

Instead, you will intentionally and gradually make permanent changes to your daily diet over a period of many months.

Eat to align with your goals.

If you are afraid to give up something, don't do it! Make unhealthy foods more of a pleasure and less of a daily enjoyment:

  • If giving up soda forever is scary, slowly cut it down from 12 a day to one a day.
  • If giving up pasta forever sounds like a life not worth living, learn portion sizes and make it an experience (restaurants only, for example).
  • The same applies to diet pills and nutritional supplements – nutritional supplements cannot replace a good nutritional strategy.

When you think about getting well this year, think about days and years, not weeks and months:

Know that it took you years to get your current physique, and it will take months, if not years, to correct it. This means that you have to enjoy the trip.

Once you accept that you are never "done," you can make small adjustments or changes that won't stop you from sticking to your plan.

4. Know what is in the food you eat.

Did you know that your dietary habits make up 90% of your success or failure when it comes to losing weight?

In the Nerd Fitness Rebellion, we refer to this as the "you can't escape your fork" rule.

Seriously. 90+ percent of the equation.

Tattoo this on your forehead. Hire someone to write it about your house every day. Pay someone to call you every morning and remind you of this fact.

Whatever it takes to realize that changing your eating habits will be the fastest (and only) route to weight loss in 2021.

And it starts with learning about your food.

Make it a habit of knowing what's in the food you eat!

Whether it is portion control, calorie counting, tracking macros, or even keeping a food journal, it is important to have a rough idea of ​​the total calories and nutrient distribution of the foods you consume on a regular basis.

After all, GI Joe tells us that "knowledge is half the battle!"

The other half are lasers:

With every meal you tracked, those habits add up to knowing what needs to happen each day for you to get well.

Once you know how many calories to eat each day, you can make more informed decisions about foods that fill you up but are low in calories:

Spoiler alert: As we highlight in our healthy eating guide, these are healthy proteins, fruits, vegetables, and correct servings of healthy carbohydrates.

It will come together and look something like this:

Once you've learned to read a nutrition label, you can avoid marketing hype and buzzwords and focus on the actual product!

For example, here are two different drinks:

  • Coca-Cola (20 ounces): 240 calories, 65 g carbohydrates (65 g sugar)
  • Naked Juice Green Machine (15 ounces): 270 calories, 63 g carbohydrates (55 g sugar)

Take a look at the two things above: one is a can of Coke that you know is bad for you, the other is marketed as a "healthy drink".

Neither is great for you and the calories need to be included in your daily intake.

With a little fun we decided to:

Don't fall for the hype: read the label, count your calories and break free from the matrix!

Learn more about the food you eat. If you are an adult you can take 3 minutes and google it.

Once you know the makeup of your meals, you can make subtle adjustments or changes in amounts over time as you approach a healthier weight.

Be okay with "good enough" to start with and get more specific over time.

What's this? Not sure how to eat healthily? I got you, Boo, "A Beginner's Guide to Eating Healthy."

For each food, learn the following:

  • Total calories
  • Serving size
  • fat
  • protein
  • carbohydrates

Do not overthink this: Write down what you eat every day for a week. If your weight doesn't change, adjust the total amount of calories, minimize your sugar intake, and see your weight change.

Make small adjustments over time and see how your body reacts.

Speaking of goals …

5. Use blueprints and blocks to create goals.

Unhealthy people always say things like, "I'm going to do more exercise this year!"

Goals like this are murky and have no real mark of success.

Without directing them, unhealthy people constantly do not know if they are on the right track, and there is no accountability when they are unsuccessful. These goals appear alongside goals like "I'm starting to floss!" Thrown on the abandoned pile.

Compare this to what you'll be doing in 2021:

  • Select an accessible draft to follow: a results-oriented goal.
  • Place the blocks to create this blueprint: a habit-based goal.

Let's see this in action: "I want to lose X weight by X date."

With a very specific goal and schedule, we can work backwards to calculate how much weight we need to lose each week in order to create this blueprint: our goal weight.

Once you know where you want to be a year from now, you can focus on what you need to do TODAY.

EXAMPLE: I want to lose 50 pounds by December 31, 2021.

Okay, if it's January 1st, that's about a pound a week. So what has to happen every day to achieve this goal? Let's concentrate there.

If you focus on the habit ("Today I'll just have one soda instead of three and have one vegetable") you can't be overwhelmed by the bigger picture.

In Minecraft terms, once you have the blueprints for a recreation of Rivendell Lord of the Rings, all you have to focus on is placing the next block in the right place. And then repeat!

Finally, you have Rivendell:

Here is a real-life example of this blocking mentality:

“My goal is to reach my goal weight of 150 pounds by December 1, 2021, so I'm going to eat a vegetable every day and do 30 minutes of strength training two days a week. On other days I go for a 10 minute walk. "

What if you do this: You stop worrying about the outcome and instead focus ONLY on the habit you need to make today.

This way you can very easily answer the question: "Yes, I have placed the block" or "No, I have not placed the block".

  • You either ate vegetables today or you didn't.
  • You either exercised for 30 minutes today or you didn't.

Make sure you choose a design that you can create (not too unrealistic) and keep things simple. A weight loss goal of 1 pound a week is sensible and sustainable. Remember, the focus should be on SUSTAINABLE progress – not "progress at any cost".

Once you've achieved goals, you can start creating more complex plans.

Or in fantasy terms, after you've finally killed the dragon, find yourself a bigger one!

6. You don't HAVE to exercise, you MUST exercise.

Unhealthy people treat exercise as a miserable means to an end:

"I'll train until I get to my goal weight, and then I can finish this exercise material and go back to what I was doing before."

Temporary changes, lousy strategy, temporary results … sound familiar?

They run on a treadmill because they think they should, but they hate it and they never want to go back. Or they'll be dragged into a virtual fitness class and pretend they've lost their internet connection to turn them off.

While they are doing their best to build the habit, they are so unhappy and excited about the exercise that the habit never lasts. They only train until they reach a goal and then they stop. Pooh. Temporary changes = temporary results!

Look, here's the truth: "exercise" sucks.

So you will stop "doing sports".

I've heard time and time again from nerd fitness clients, "I can't believe it, but I'm looking forward to exercising now. How did that happen?"

What's going on here?

Because nutrition is 90% of the battleBuilding a habit of exercise and exercise is more important than what type of exercise you choose to do.

Here are 40 ways to train without realizing it:

You don't have to train in a way that you hate.

Choose the type of exercise that brings you to life. Don't you have this form of exercise yet? Try new things!

Especially the stuff that doesn't feel like movement.

Diet makes up 90% of the battle, so exercise can be something you enjoy and remind you to choose better foods so that your efforts are not in vain.

Desperate to Lose Weight Faster? In addition to trying to improve your diet, try to channel the temptation so that you hit the gym (in case it is open).

Do you have a particular physique in mind (six pack abs, taut arms, a better bum, a wider chest, etc.)? Build the body you want and look forward to improvement: "Cant wait to work out and find out how much stronger I have become today compared to last week."

You are a video game character who increases your strength attribute with each training session.

7. You invest in your health like a 401 (k).

When it comes to our health, we can invest in three ways:

Healthy badasses who build habits know this and prioritize accordingly: They know that investing in their health is the best decision they can make in the long run. So you decide how much time, effort, and money to spend on this investment.

Your health is an investment, just like your wealth:

  • If you want to spend your effort and time building your own workout, creating your own meal plans, and holding yourself accountable, this is great! I've been doing this for myself for years.
  • You can outsource your programming to a coach, hire a responsibility partner, or participate in a program that will create your training and diet for you.

Either way, this is a months or years long process that requires discipline! Every day you get a little bit better connections the day before and build you a big nest egg (read: a great physique) that will keep you rich (read: healthy) for decades.

We have had thousands of people reading all of the free content on Nerd Fitness for years with no results because they never invested in themselves.

The second they finally invested in themselves by hiring a 1-on-1 coach, they took action and lost weight within a few months. The same applies to our self-determined adventure Nerd Fitness Journey (part of NF Prime).


Because we value what we pay for and what we invest in, which makes us more likely to actually do the damn thing. And we don't value what we get for free or what we take for granted.

Unhealthy people don't look at all of these things rationally – They complain about spending 99 cents on an iPhone app that could dramatically improve their quality of life, then happily spend $ 6 every morning on a sugary Starbucks drink without a second thought.

People keep emailing me asking, "Why should I pay for a course when free information is available online?"

Welp, there has been free information online for decades – has it got you in shape yet? Maybe it makes sense to invest in yourself!

Lots of people – myself included – will happily pay to have someone cut through all of the noise and bad information that needs to be delivered JUST the right information to read or hear.

Your money, time, and effort are all finite resources: How you spend each resource tells me a lot about your priorities.

I like to pay personally Hundreds of dollars every month for my own online fitness trainer, since 2014.

Many probably think that I'm crazy and that this is a waste of money ("just do your own workout!"), But I think it's the best money I spend every monthand that's why I prioritized it over other issues.

I'm not just paying for a training plan in an Excel document.

I pay for the accountability of someone checking me out, the expertise of a trained professional who can spot my weaknesses, and knowing that I am actually doing the training because I am spending my hard earned money on it.

And it brought me the results I hadn't seen for a decade.

It is not what you say is a priority, but what you spend your time or money on is a priority.

Prioritize your money and time with the best of things, at the expense of other amenities, and you'll be more likely to get in shape because you actually care about them.

Answer these questions:

How much money do you spend on your health?

How much time and effort do you invest in creating your workout or fine-tuning your diet?

Have you ever hired a trainer or paid for an online course?

Are you buying apps or software that make your life easier, or are you trying to get by on free things that you know you aren't actually using?

Sometimes spending money is the best investment you can make in yourself – because you know the free option is something you won't stick with!

  • Although you have a small room with weights in your apartment complexPay money to take an outdoor class in a park because you hate training alone. When you know people are counting on you to show up, you will be more likely to exercise.
  • Prepayment for 20 personal trainer sessions (virtual is fine) – If you've already paid for it and planned the workouts, actually you will.
  • Don't have time to cut up vegetables? Buy them pre-made. Expensive? Maybe but worth the price when you need to eat more veggies.
  • Decide what you want to sacrifice. It may mean having to skip movies or cancel your cable to prioritize a healthy meal service or buy more cookbooks so you never get bored with cooking new healthy meals.

Think about it from a different perspective:

You're not buying a fitness class, trainer, or overpriced salad (which you would never make for yourself anyway).

You're not just hiring a trainer to prescribe a workout that you could have found on the internet for free.

You invest in your future and acquire accountability, expertise and dynamism.

If you're looking for expert guidance, accountability, and the assurance that you're training the right way to achieve your goals, schedule a free consultation with Team NF today to learn more about our coaching program!

8. Go All In On Momentum.

Do you remember that Isaac Newton?

"An object at rest tends to stay still, and an object in motion tends to stay in motion unless another force is applied to it."

This is known as "indolence" and nothing could be more applicable to your health.

Unhealthy people have to overcome a lot of indolence in trying to build healthy habits and get in shape:

Your body is used to sitting on a couch and eating junk food, which means the habit of exercising is excruciating. You need to convince yourself to get off the couch and go out into the wild. Eating vegetables and healthy foods sucks when compared to regular comfort foods.

But they go out of their way a few times to do these things and the momentum shifts from unhealthy to healthy.

And then things fall apart.

Your child gets sick or they work late and miss a workout. Not the end of the world, is it? But then it snows the next day and one missed day of training turns into two, which turns into a month in no time.

And they're back in first place.

Instead, we will focus on cultivating and protecting the dynamic.

Eternal health doesn't come in days or with a few choices. It takes months (or more likely years) of consistent effort.

And shit happens.

Pandemics. Children. Job. Life.

It's more than just "missing out on a workout". It kills your swing and the swing is critical to long term health.

So focus on doing everything you can to quickly build momentum and maintain it.

Momentum is crucial to staying healthy over the long term. So you have to protect it with your life.

To gain momentum until he becomes an autopilot, try the following:

  • Exercise 4 days a week. Yes, even on public holidays. Yes, even if it's only push-ups for 5 minutes.
  • Go for a walk in the morning every day, even if it snows.
  • Schedule workouts for early Saturday morning with a virtual trainer so you don't drink like a fish Friday night.
  • Add your workouts to your calendar. Have a friend give $ 50 of your money on a thing you hate every time you miss a workout.

Which means you should follow my favorite rule: never miss two in a row.

Two missed workouts quickly turn into 30. Two bad meals quickly turn into a week of pizza and Chinese food.

So "never two in a row!" – Never eat two bad meals in a row, never miss a workout two days in a row.

If you miss a workout, suddenly that next day is the most important workout of your life. Do whatever it takes to get to the gym!

If you eat badly, that's fine! Enjoy it. But that next meal is suddenly the most important meal of your life! Do Anything You Have to Do to Eat a Crap Vegetable!

9. Know your kryptonite.

I want to share an important quote from the late, great physicist Richard Feynman:

"The first principle is that you must not be mistaken – and you are the easiest person to deceive."

Unhealthy people may be aware of their Kryptonites, but they just hope and pray that they will have enough willpower to overcome them every day.

They eat a single oreo and then think about biscuits for an hour until they eat a whole sleeve of oreo biscuits and then berate themselves for having lost willpower to avoid temptation.

The truth is, we are all flawed superheroes.

Unhealthy people try to correct their mistakes by sheer willpower and then feel deeply ashamed when they cannot stop their behavior.

Permanently healthy people recognize their kryptonite and have a plan to avoid or protect against it:

If they know that grains are making them unhappy and bloated, follow a paleo diet and remove these foods completely so that there is no attempt to eat only half a serving.

If they know they are struggling with portion control, they may try to skip an intermittent fasting meal.

They also ask the questions their kryptonites get to the bottom of when it comes to weight gain:

  • Maybe they eat when they're bored.
  • Maybe they eat when they're upset.
  • Maybe they eat when they're nervous.
  • Maybe they eat when they watch TV.

Sie wissen diese Dinge über sich selbst und sie wissen, dass ungesundes Essen so konzipiert wurde, dass es süchtig macht.

Also planen sie es!

Erkenne dich selbst, mein lieber Freund, und weiß, was deine Auslöser sind.

Wir sind alle fehlerhaft. Planen Sie Ihre Fehler, anstatt zu versuchen, sie zu bekämpfen. Diese Auslöser können umweltbedingt, situativ oder emotional sein. Wissen Sie, dass es passieren wird, und erstellen Sie einen Kryptonite-sicheren Plan, damit Sie sich keine Sorgen machen müssen, ihn zu vermeiden.

Verlassen Sie sich nicht mehr auf Motivation und Willenskraft, um Ihren Kryptoniten in Angriff zu nehmen.

Fügen Sie Ihrem Leben Rechenschaftspflicht, Strafen und Belohnungen hinzu, um auf dem richtigen Weg zu bleiben und Ihren Kryptoniten auszuweichen:

  • Checken Sie jeden Tag bei jemandem ein, um sicherzustellen, dass er sein Gemüse gegessen hat.
  • Weisen Sie Ihren Freund an, Ihre 50 US-Dollar an einen Politiker zu spenden, den Sie hassen, wenn Sie einen Workout-Check-in verpassen.
  • Belohnen Sie sich mit neuen Laufschuhen (eine Belohnung, die Sie mit mehr Schwung zurückbelohnt), wenn Sie 20 Läufe in einem Monat absolvieren.
  • Bauen Sie Ihre Batcave (Ihre Umgebung) so, dass es schwieriger ist, ungesunde Entscheidungen zu treffen, und dass es einfacher ist, gesunde Entscheidungen zu treffen.
  • Bestellen Sie nicht in ungesunden Restaurants und planen Sie samstags ein frühes Training, damit Sie sich am Freitag nicht albern trinken.

Sie müssen nicht fehlerfrei sein. Sie brauchen keinen perfekten Plan. Was Sie brauchen, ist ein ehrliches Gespräch mit sich selbst über Dinge, die Sie vermeiden müssen, während Sie versuchen, gesündere Entscheidungen zu treffen.

Das können bestimmte Restaurants, bestimmte Gänge des Supermarkts oder sogar bestimmte Personen sein.

10. Umgib dich mit Unterstützern, nicht mit Ankern

Sie sind der Durchschnitt der 5 Personen, mit denen Sie am meisten in Verbindung stehen.

Sind sie Bananenschalen?

Oder sind sie Lakitus?

Bananenschalen brauchen keine Einführung: Fahren Sie in Mario Kart über eines und sie werden ein perfektes Rennen ruinieren, indem sie all Ihren Schwung zerstören.

Vergleichen Sie das mit Lakitu. Wenn Sie nicht vertraut sind, ist er der kleine Kerl in der Wolke in Mario Kart, der Sie abholt, wenn Sie von der Strecke fallen und Sie wieder auf Kurs bringen.

Ungesunde Menschen werden ständig von den Bananenschalen in ihrem Leben herausgeschleudert:

  • "Was meinst du damit, dass du meine Lasagne nicht mehr essen willst? Du liebst mein Kochen. "
  • "Alle kommen vorbei, um D & D zu spielen und Pizza zu essen. Das kann man sich nicht entgehen lassen."
  • "Du musst nicht abnehmen. Du siehst gut aus. Lebe ein bisschen. Komm schon."

Fragen und Kommentare wie diese beeinflussen unser Verhalten jeden Tag auf subtile Weise. So sehen Sie aus und verhalten sich wie die 5 Personen, mit denen Sie am meisten in Verbindung stehen.

Vergleichen Sie dies mit Lakitus: die Menschen, die wollen, dass Sie Erfolg haben, die Sie zur Rechenschaft ziehen und Sie dazu bringen, besser zu werden.

Ich habe kürzlich unsere private Community von Nerd Fitness Prime gefragt, was die Gruppe für sie bedeutet.

Diese Antwort sprang auf mich zu:

Sie müssen von Menschen umgeben sein, die Sie abholen und nicht verlangsamen.

Gesunde Menschen wissen das und treffen die schwierigen Entscheidungen darüber, wer ihrer Zeit und Aufmerksamkeit würdig ist.

Sie entlassen oft ihre ungesunden Freunde und Familie – wenn auch nur vorübergehend -, weil sie keinen negativen Einfluss haben können, wenn sie versuchen, Schwung aufzubauen.

Ich habe von unzähligen Geschichten gehört, in denen ungesunde Beziehungen geendet haben, weil eine neu gesunde Person mit einer ungesunden Person zusammen war wer wollte sie nicht gesund zu sein und sie aktiv zu sabotieren.

Warum passiert das? Weil es oft einfacher ist, andere Menschen nach unten zu ziehen, als ehrlich in den Spiegel zu schauen und die Mängel oder Ungesundheit zu beheben.

Wenn Sie versuchen, gesund zu werden, minimieren Ihre Zeit rund um Bananenschalen und MAXIMIEREN Ihre Zeit mit Lakitus.

Sie werden dramatisch von den Menschen um Sie herum beeinflusst, ob Sie es bemerken oder nicht. Wie beeinflussen dich diese Leute?

Übung machen:

  • Bananenschale: Sie möchten trainieren, aber Ihre Freunde sind sauer auf Sie, weil Sie zwischen den USA oder einem World of Warcraft-Überfall übersprungen haben. Sie werden das Training überspringen.
  • Lakitu: Du willst trainieren und deine Freunde machen gerade Yoga im Park … du wirst deine Matte finden!


  • Bananenschale: Ihre Familienbestellungen nehmen heraus und jeder will Pizza. Sie werden wahrscheinlich Junk Food bestellen, anstatt einen Salat zu bestellen und die Verachtung zu ertragen.
  • Lakitu: Sie entscheiden sich für die Lieferung und die 4 Personen in Ihrem Haus möchten Salate – ich wette, 1000 US-Dollar, Sie werden auch etwas Gesundes bestellen.

Psychische Gesundheit:

  • Bananenschale: Sie haben 5 Freunde, die nie über etwas Ernstes sprechen: Wie sollen Sie ihnen von Ihren Depressionsmedikamenten erzählen oder dass Sie darüber nachdenken, einen Therapeuten aufzusuchen?
  • Lakitu: Sie haben 5 Freunde, die nicht nur Ihre Fehler akzeptieren, sondern auch ihre teilen und Ratschläge für Sie haben.

Entscheiden Sie, wer Ihre Aufmerksamkeit verdient, und arbeiten Sie daran, sich in Situationen mit Menschen zu versetzen, die Sie dazu bringen, besser zu werden.

Dies könnte ein ernstes Gespräch mit Ihrem Lebensgefährten bedeuten, das Sie „besser verstehen“ möchte, wenn Ihr Ziel darin besteht, gesünder und glücklicher zu sein.

Oder tauchen Sie tief in Ablenkungsstrategien ein, wenn Sie ständig mit ungesunden Familienmitgliedern zu tun haben, die Sie nicht feuern können.

Wenn sie Ihre Zeit wert sind, ändern sie ihre Melodie, um unterstützender und hilfreicher zu sein und weniger ein Anker zu sein.

Und dann verbringen Sie Zeit mit Menschen, die stärker, gesünder, glücklicher und erfolgreicher sind als Sie. Und mach was sie machen.

  • Use 20 seconds of courage to strike up a conversation with someone at the bicycle shop and make plans to go bike ride together.
  • Join a running club at work, or start a running club if one doesn’t exist yet (when it’s safe to do so).
  • If you don’t have people in real life cheering you on, find an online group that pushes you to be better.

How is NEXT YEAR Going to Be Different?

Phew! Okay, let’s see how many of these you can actually check off:

  1. I have a Groot Mindset
  2. I know my Big Why
  3. I don’t go on diets. I adjust my nutrition.
  4. I know what my food is made of.
  5. I have blueprints and blocks.
  6. I don’t have to exercise; I GET to.
  7. I invest in my health like a 401(k).
  8. I go all-in on momentum.
  9. I know my Kryptonite.
  10. I seek out Lakitus, not banana peels.

Give yourself a score, and let me know which ones are the toughest for you to follow through on.

If you checked 6 or fewer boxes, pick ONE of the habits and work on it for the next month. Internalize it. Make it part of your new identity. And then move onto the next one.

You’re overcoming inertia and building momentum!

And NEVER underestimate momentum. Once you build it, it can be hard to stop!

We have three great ways to start the ball rolling, right here in our own community. Pick the path that best aligns with your goals:

#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you.

Our coaching program changes lives. Learn more here!

#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Download our free weight loss guide

THE NERD FITNESS DIET: 10 Levels to Change Your Life

  • Follow our 10-level nutrition system at your own pace
  • What you need to know about weight loss and healthy eating
  • 3 Simple rules we follow every day to stay on target

Alright, now it’s your turn:

Agree with my 10 traits? Disagree?

Anything missing?

Leave that in the comments too!


PS: Make sure you check out the rest of our Sustainable Weight Loss Content:


photo credit: Rattana Rueangha ©, Dmitriy Shpilko ©, Mark Bonica Paleo Diet – Day 14, post-apocalyptic research institute 3mm model, Petro Perutskyi ©, evoo73 balance, Ruslan Gilmanshin ©, Liubomir Paut-Fluerasu ©

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