Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- 2:37 Which has the greater results, diet, mindset, or exercise? Natalie says that the two most important things are mindset and commitment. Training and nutrition are important, but unless you change your mindset, changes in neither are going to happen. If you think the way you’ve always thought, you will weigh what you always weighed. Natalie has queried clients who were unsuccessful and most claimed that their downfall was their mindset. 4:13 The First Step to Lose Weight is to Not Diet: Don’t diet and don’t think about dieting. Cutting out foods just makes you think about it all the time. Diets decrease your metabolism, it makes you store fat, and you lose muscle. Even though you may lose weight, as soon as you stop dieting, your body will begin to store fat. Besides, diets make you miserable. 5:22 Don’t Cut Foods, Add Foods: Natalie has her clients add nuts to their diet, increase water intake, increase protein intake, increase coconut oil, and lots of other foods. Especially when eaten at the beginning of the day, they help to balance neurotransmitters, which help your mood stay balanced throughout the day. They help balance your energy, so you make better choices for the rest of the day. They reduce sugar carvings. It works better for people to focus on the things they CAN have. Since her clients are focused on the healthy foods, there is less room for the poorer choices. When it comes time to cut out the last remaining poor choices, there are few and clients feel so much better about themselves, that there is compliance. 8:33 Why People Overeat: We need to be aware of your triggers. Look for your triggers after you’ve overeaten. It could be loneliness, stress or other emotions. Being aware of your triggers, works to your advantage. When you know that an emotional time is coming up, you can prepare for it by having healthier choices at the ready. Many of us overeat, and then we feel guilty, which triggers more overeating. Natalie finds that the heaviest amongst us want to lose weight the fastest and get pulled into fad diets, which are so extreme and demanding that they are doomed to fail. Her advice is to make small changes. Make just one change and don’t add anything new until it becomes a strong habit. 12:02 What you believe, is what will happen: If you believe that you will always be overweight, you will be. If you believe that you will lose weight, you will. Natalie has her clients write in a Grateful Book before they go to bed each night. They write 4 or 5 things for which they are thankful that happened that day and a few things that have not happened yet, including hitting a small weight loss goal and a big weight loss goal. She also has her clients create and write their weight loss mission statements. They write exactly how they want to look, their goal weight, size and shape and it should include very deep emotional goals, including reducing risk of premature death. Then they write small goals on how they are going to get there. It gets repeated in their Grateful Book every night. Thankfulness journaling reduces cortisol, which helps you lose weight. 19:14 How Can We Visualize Weight Loss Success? Visualization begins with your mission statement. Live as though you are that leaner person; even buy clothes that you will wear when you lose weight. Visualize how your life will be different when you have reached your goal. It is simple, but effective. 22:20 Committing to Change: You need to commit heavily; have a target or goal to reach. Commit openly with an end date in a weight loss group, or on social media, so you have a harder time backing down. Another strategy is to give a relative some money to hold until your end date. If you have not met your goal, you cannot have it back. Losing weight needs to be a priority. 32:08 Insulin Management is Critical to Losing Weight: You take sugar from your blood into your muscles and use it as energy. People, who are overweight and insulin resistant, do not efficiently extract the sugar from the blood. The leftover sugar gets stored as fat. It puts you at high risk for diabetes and heart disease. You cannot lose weight if you are insulin resistant. 33:13 Tips to Become More Insulin Sensitive: If you are going to eat fruit or sugary foods, have some sort of healthy protein or fats like nuts or yogurt with it. Chewing your food thoroughly and slowly helps produce gut hormones that help with your insulin response.