Episode 131: Our Top 10 Takeaways from Tiny Habit By BJ Fogg

In this episode, we cover our top 10 takeaways from BJ Fogg's Tiny Habits book and apply the concepts to weight loss. We cover the B=MAP formula, anchor moments, finding the right motivation, and celebrating small wins!

Sometimes we just need to be reminded that there are opportunities to be healthy and fit all day every day. In today's episode we give you 30 ideas for fitting more physical activity in your day!

In Episode 129 of the Cut The Fat Podcast, titled "10 Mindset Hacks For Better, Faster, Easier Weight Loss," we explore various strategies and techniques to make your weight loss journey more successful and enjoyable using that powerhouse you wear on your shoulders. During this episode, we go into detail about the importance of aligning your health and wellness goals with your personal lifestyle. They offer practical suggestions and tips. These tips will help you integrate fitness into your everyday life without feeling overwhelmed. Here are some highlights from the episode: 1. Mindset Hack #1: Make Your Bed and Drink Water This hack is all about starting your day on the right foot. Admiral William Mcraven wrote a book called "Make Your Bed," which explains how this simple act can give you an instant win and help establish control over your day. By starting your day with a win and asserting control over your life, you can better navigate and manage the challenges you face. 2. Mindset Hack #8: Commit to Less and Do Bonus Reps The speaker emphasizes the importance of committing to smaller tasks instead of overwhelming yourself with large ones. By committing to a smaller task, like 5 minutes of walking, you allow for flexibility and conserve mental energy. You can always add more time or effort as you go along, doubling the rate at which habits are established. 3. Simplify Meal Preparation and Establish Healthy Habits We discuss the importance of planning and thinking ahead when it comes to meal preparation. Using kitchen appliances like an air fryer can make quick and healthy meals a breeze. We also provide tips on portioning out foods and incorporating convenience into your meal planning. Plus, we tackle the challenge of balancing healthy eating with occasional indulgences for yourself or your family members. 4. Optimize Your Morning Routine for Long-Term Success Your morning routine sets the tone for the rest of the day. We explore how everything from making your bed to having a healthy breakfast impacts your hunger, energy, and cravings throughout the day. By improving your morning routine and breakfast choices, you can eliminate nighttime cravings and maintain a healthy lifestyle. 5. Merge Responsibilities and Desires for a Healthy Lifestyle Convenify your life by finding ways to simplify and make healthy choices convenient. We delve into the importance of finding enjoyable activities and involving your loved ones in your health journey. By merging responsibilities and desires, you'll find it easier to establish and stick to a healthy lifestyle. 6. Learn from Mistakes and Optimize Your Life We discuss the mindset of learning from mistakes rather than beating yourself up over them. Punishing intent instead of the event can lead to personal growth and prevent the same mistakes from happening repeatedly. We also emphasize the importance of correcting underlying issues and making quick improvements in your life to avoid unnecessary challenges. 7. Clean Up and Organize Your Life for Success Unresolved matters in our lives can contribute to disorganization and feeling overwhelmed. We discuss the impact of clutter on stress levels, cortisol production, and decision-making. Starting with small tasks like making the bed or cleaning the car can set the foundation for a more organized and successful lifestyle.

In today's episode we'll tall about one shift in lifestyle that can help you lose your next 5 pounds with very little effort!

In this episode, Blythe and Ray discuss insulin's role in fat storage and how you can use it in your weight loss efforts. Insulin clearly plays a role in fat storage and is clearly impacted by your diet and exercise habits. This episode places insulin in its place and describes strategies for optimizing insulin.

In today's episode, we'll discuss the first tip we tell our weight loss clients the moment they decide to commit to getting fit. This could be the most important episode for anyone just starting out!

I'll admit, we've been tough on cardio for fat loss, in today's episode, we'll give you 10 science-backed points that may re-write our stance on cardio!

In today's episode, we share with you the same framework that we teach our personal clients to help them break their fat loss journey into smaller milestones. With each stage of the four-stage Sweatpants to Swimsuit framework, the strategies you need to implement change! We'll explain how to use the model to overhaul your fat loss program.

In a previous episode we introduced you to fasting as a fat loss strategy. In today's episode, we'll cover 6 different fasting approaches from the easiest to the most advanced.

We get lots of questions at Cut the Fat Podcast, these 7 questions are very common and so in today's episode we'll answer them!