Ditching The Diet Mindset : Part 3 of 3 – How To Do This & Begin To Achieve Permanent Weight Loss

   Now that you have read Part 1 and Part 2 of this article regarding ‘Ditching the Diet Mindset’,I  am sure you now realize why it is so important to implement this as soon as is possible because :

(a) it is better for your health : The diets don’t work. Plain and simple. Instead, they offer you the shiny proposal of fast weight loss, as long as you do not eat anything but eggs, or drink anything but wine. However, a lifestyle change gives you the tools needed to lose weight naturally and slowly, without giving anything up. Your health will improve as you lose and as begin to eat healthier foods. You will save yourself the headaches, frustrations, and larger health risks associated with fad diets and yo-yo dieting.

(b) it’s also better for you : Your health is very important. However, just as important as your health is your well-being. Your thoughts, your feelings, and your complete emotional health are also at stake.


    Losing weight and maintaining that loss is likely to improve your lifestyle in numerous ways. A study of participants at the National Weight Control Registry found that subjects who were able to maintain a significant weight loss improved not only their physical health, but also their mobility, energy levels and self-confidence.

If you wake up in the morning feeling lethargic or perhaps even depressed, you may need a lifestyle change. If your self-confidence is wavering due to your weight or simply the need to be healthier, you may need a lifestyle change. Weight Management is a better option  for you and your health.

  In the long term you will benefit overall from ditching the temporary diet mindset and focusing on changing your eating habits. Success is more or less guaranteed but it will not take place overnight. 

Before getting down to discussing the theme of this post,it is of utmost importance that you should know and understand why any form of weight loss programme you adopt in the future should commence from a point of reference.


   Assessing your current health situation is the first step and your point of reference. Losing weight is a journey. It doesn’t happen overnight and you must be mentally and physically prepared in order to succeed in this journey.You can’t know where you’re going if you don’t know where you’ve been. It’s crucial that you take a long and hard look at where you are in terms of your body weight and current fitness.

Note this well, Losing weight is a journey. It doesn’t happen overnight and you must be mentally and physically prepared in order to succeed in this journey.

What you will need to do at this first step is described in more detail in another post  ie ‘Weight Loss Basics’. However, I will list these  4 requirements below :

  1. measure your weight (pounds and/or kilogrammes)
  2. use a tape measure to measure the circumference of your bicep, waist, hips, chest, thighs and belly. Record the measurements so that you will have a future reference.
  3. take a ‘Before’ photo. Take one photo with you facing forward and one photo of your side profile… similar to what you see in the weight loss magazines. Photos are probably the best indicator of how far you’ve come in your weight loss journey.
  4. visit your doctor. This goes without saying. If you’ve health issues such as morbid obesity, blood pressure problems, etc. it’s always best to consult a doctor first before embarking on any training programme.


Ditching the Diet Mindset, How ?

In my opinion,there are 5 Mind Adjustments that have to be made to set you on the right path to successful, sustained and permanent weight loss.Let’s discuss them without further delay.


(1) Present Attitude & Stereotyped Conceptions

 When it comes to weight loss  there is a major mistake that most people assume. They assume that it’s a physical task. They assume that they just need to eat right and exercise… and that’s all they need to do. If that really is the case then

  • why then do most people fail to lose weight?
  • Why is the New Year’s weight loss resolution broken by over 90 percent of people?

The Answer (and note it well so that you NEVER forget) = “Weight loss is not a physical challenge. It’s a mental one.”

This truth is missed by most people.

  • When you’re on a diet and you know that you need to eat clean but you come across a glazed doghnut, do you steer clear of it or give in to temptation and chomp it down?
  • When you’re supposed to workout, do you get up, get your gear and get the workout over and done with… or do you tell yourself, “I think I’ll skip today and just do it tomorrow”?

Your success in your weight loss journey is the sum of small efforts repeated day in and day out. There will be days when the cravings for unhealthy foods are so strong that you feel depressed. There will be times when every bone in your body is groaning at the thought of the coming workout.
It’s at times like these that your mental game must be on point. The only way to do this will be to define your ‘why’.


(2) WHY Are You Trying to Lose Weight?


  • What is the whole point to it all?
  • Why don’t you just want to stay overweight or obese?

The answers will of course vary… but no matter what your answer is, it will be based on an emotion. Most people do not want to lose weight just to be healthy. That’s a boring thought that excites no one.

People often want to lose weight and get fit so that they turn heads of members of the opposite sex. They want to be attractive. Or maybe it’s a parent who wants to be around to see their children grow up. They know that if they allow their health to deteriorate, the consequences can be disastrous. This love for their children keeps them going.

Maybe the person has been diagnosed with a health condition that is so severe that they absolutely need to change their lifestyle or death is just around the corner. So they wake up and make massive changes to their lifestyle. This is a fear of death.

Almost all stories of successful weight loss are predicated by an emotion of some sort. This is the ‘ WHY ‘… and you need to find out what your ‘why’  is for future motivation. It goes without saying, during those tough times when you’re on the verge of giving up what you want most for what you want now, your ‘why’ will keep you going.

When you fall into a slump or reach a plateau, your ‘why’ will give you the strength to push past the inertia and get the ball rolling again. Your ‘why’ affects your attitude and puts the fire in your belly to keep going till you reach your weight loss milestone or goal.

Spend time thinking why you want to do want you want to do and WRITE IT DOWN. Make a few copies of what you’ve written and paste them all over the house… especially on the refrigerator door!

When you do this, you’ll constantly be reminding yourself that there is a purpose for your weight loss and your purpose is greater than any temptation or challenge that life throws at you. With a mindset like this, success will definitely be yours.


(3) Prepare to Learn From Past Experiences & Mistakes

It’s not easy to look back on one’s previous failures and examine them carefully as to why they were failures. Failings with previous diet plans is no exception but it has to be done – no matter how numerous they were. At least 80% of diets fail and result in overall increase in weight, primarily due to the ‘yo-yo’ diet effect.

Be honest with yourself and face the truth – you have nothing to lose : Take a hard look at your past experiences with diets and examine how these patterns have kept you stuck in the same old habits.


(4) Your Relationship with Food

Eating to satisfaction and not to feeling stuffed is a key mindset adjustment.

Do you know how little food it can take to actually satisfy the average man or woman in one sitting? Notice the term “satisfy” and not stuffed. Often the problem is that people do not take the time to allow the brain to register satiety. Obviously, the more food you eat, the more calories you take in. Portion control is necessary for healthy eating and permanent weight loss.

In general, we eat more food than we actually need without even knowing it. Take a restaurant plate for example, typically the portions they serve equal 4 or 5 times what any person should actually eat in one sitting. The average human stomach can hold about 4 liters of volume, but satiety is not felt by the mind as a result of the stomach being full. Instead, it is registered by the brain as a reaction to chemicals released when you put food or drink in your stomach, a process that takes place in the hypothalamus and takes about 15 to 20 minutes to complete.

It takes around 20 minutes for you to feel full after a meal. With portion control, you may feel a bit hungry at first. However, you may be surprised to learn that after 20 minutes, you are actually very full and from a very small amount of food! It will take a little bit of time for your body and mind to adjust to portion control. However, once it does, you can greatly reduce you caloric intake daily because you will see that you need much less food to feel satisfied.

This is why it is important to eat slowly, chew every bite really well, and allow yourself the time to feel satisfied. Satisfied means satisfied, not stuffed. What happens in the body when you overeat? When you eat more food than the body needs in one single session, the rest is stored as fat. If you regularly eat more calories than you burn, those are stored as fat.


This is how bodybuilders and gym enthusiasts eat because they want to keep their metabolism soaring, and to keep low levels of body fat. Try it and you will be amazed at how little food you actually need to be satisfied at each meal.

Set your phone alarm and eat a small meal that consists of a protein, carb and a healthy fat every 3 hours

Remember, you can eat again in 3 hours, or if you feel genuine hunger sooner, you can go ahead and have another small meal. Be sure to choose a variety of whole real food and stick with it. You will soon start to notice that the food you eat is being burned by your body quickly, as your metabolism is constantly stimulated, you will have more energy, and you will lose weight, but again…

Do not focus on weight loss; focus on setting the habit of eating small meals every three hours

Portion control mixed with calories in and calories out will allow you to manage your weight instead of just losing it. Instead of losing, you will gain a new way of living.


(5) Getting In Touch With Your Body

One of the reasons that people overeat is that we perceive we need more food than we actually need. This is a psychological perception that we need to change, and this can only be achieved through practice and the realization that we don’t have to eat so much to be satisfied.

When mastering portion control it is important to get in touch with your body, and learn to really listen to what is happening inside of it. Take a few moments each morning, when you typically should be hungry and pay attention to how you feel. Eat a small meal slowly and allow 20 minutes to pass and notice how it feels to be satisfied, then eat a large meal until you are stuffed and notice how you feel then, realize the differences.

As one shifts away from the calculated, strict regime of dieting and into a kinder, calmer way of eating, our whole world changes. As we learn to slow down, breathe, and listen to the wisdom within us, our bodies relax. The dieting mentality fades away. We trust our body to tell us what we need, and we let go of trying to control our diet and weight. THIS is when weight loss happens easily and naturally.


BOOK REVIEW   :   The Overweight Mind – The Undeniable Truth Behind Why You’re Not Losing Weight

Introduction : 

   The Overnight Mind: The Undeniable Truth Behind why you’re Not Losing Weight is a book written by Jay Nixon.
As the title suggests, this book attempts to cover the practical reason why one is not losing weight. It states why the fatty stays fat no matter what we seem to do. Health is wealth and everyone wants to remain fit as a fiddle. The Overnight Mind says that fitness needs a lot more than just walking or exercising for long hours. It tells how the people we meet in our everyday life, influence our weight loss plans. 

No matter what you do, All the planks and crunches that you practice could not take you to the real gems of health. The book neglects the equation of health given by so called health experts and gives more priority to the human mind towards developing a healthy and fit human being.

About the Author : 

   The author of the book The Overnight Mind is Jay Nixon. Jay Nixon is an author, speaker, coach as well as mentor. The ultimate aim of the writer is to help people so that they can achieve their absolute best self. He owns the Thrive Fitness Studio located in Palm desert in California. He is a leader of thrive tribe as well.

   Jay Nixon’s ultimate belief is that if a person is given right nutrition, training, and education he can set high targets. A person can not only achieve what he thinks but can surpass his own potential and thoughts.

  Jay Nixon’s The Overnight Mind is a life changer. People all over the world find it highly influential which actually shows the author’s influencing skills. Jay Nixon is believed to have the ability to get into someone’s core mind. His words are so strong that they can impact the thought process and help them achieve a target that is life changing. He is recognized as the Lululemon Ambassador. He is also called one of the best fitness and nutrition experts in the business by CBS news.


What’s covered in the book?

The book is all about changing the mindset. It states how the mind plays an important role in transforming one’s life. There are few key topics that are covered through this book. These topics reflect the way your mind influences the state of  feeling good. The topics covered are:

(a)  Change Your Mindset, Change Your Life

The Overnight Mind says that in order to change anything in your life you must have a positive mindset. A right mindset allows you to achieve the desired aim. In any kind of implementation, you need to apply 80% skills or hard work and 20% is your mindset.


(b) You are your habits

Only by the positive habits created by your system, can you achieve anything. Positive habits bring you closer to your target and help you achieve them fast.


(c) Creating Your Circle of Success

Proximity plays a very important on overall positivity. The power of positivity is a way more than anything. The Overnight Mind explains how a circle of positive and powerful people helps you achieve your goals.


How is the book helpful?

The book is all about changing the way to perceive things. Hence, it’s not only important to change the mindset to achieve fitness but for your objectives also.

The book states how weight affects your mind and how you can control it using mind alone. The power of being surrounded by good people every day is also an important element emphasized by the author.

You will find this book a real gem that guides you towards good health. This book takes you to an atmosphere where you feel like you are actually conversing with the author. You will find all the steps, plans, changes mentioned in the book are highly practical.

The Overweight Mind is an innovative and dynamic book. It provides many people with tools to fight the struggle against stubborn weight control.


Everyone so far has found this book highly informative, interesting and a recommended literacy work for the weight loss journey. It is rated 5 stars at amazon with all positive reviews.

Customers say that this book is a life changer especially for those who have struggled trying to lose weight for many a year.

It helps people to get clear about the fact that your brain (to be more precise,your present mind set) is the actual obstruction in your weight loss desires. Many readers have said that they not only have lost tons of weight but also today find themselves a better persons.

The customers who have read this book and recommend it say it is imperative to strictly follow the programme mentioned in the book.

You can click the image below to visit the amazon.com website to read all customer reviews.


Alternatively for amazon.co.uk customers, please click this link to read more details and customer reviews : 

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