Show Notes 

Episode summary: 

Ever feel like you’re doing great on your diet, only to be derailed by a mysterious, late-night urge for snacks? 

Host Rick Taylar reveals that the culprit isn’t a lack of willpower, but a secret agent in your own mind: The Saboteur. In this episode, we unmask this primal part of your brain, expose its ancient survival tactics that wreak havoc on modern diets, and arm you with the counter-intelligence you need to finally take back control. 

Stop fighting your brain and start leading it.

Important points covered:

• Meet the Saboteur: Your brain has an ancient operating system (BrainOS 1.0) whose only job is to keep you alive by seeking high-energy food and avoiding starvation. It’s not evil, it’s just running outdated software in a modern world.
• Tactic #1: The Spotlight Effect: The Saboteur makes high-calorie, "off-plan" foods seem to glow with importance, while healthy options fade into the background. This is a survival mechanism, not a personal failing.
• Tactic #2: The Forbidden Fruit Paradox: When you declare a food "off-limits," your brain flags it as a critically important, scarce resource, creating an obsession. Banning foods doesn't create discipline; it creates a quest.
• Tactic #3: The Domino Effect: This is the "all-or-nothing" thinking that turns one small slip-up (like one cookie) into a full-blown binge. The Saboteur declares the day "ruined" to get you to abandon the restrictive plan and stock up on energy.
• The Reframe: You Are the Director, Not the Enemy: The key is to stop fighting the Saboteur and start leading it. It's a loyal soldier with outdated orders. Your job is to give it a new, modern mission briefing.
• The Counter-Moves: Learn actionable strategies to outsmart the Saboteur, including "Planning the Ambush" to satisfy needs ahead of time, "Negotiating, Not Banning" to de-escalate obsession, and the "Next-Choice Rule" to stop the Domino Effect in its tracks.

Learn how to become the director of your own mind and take control of your weight loss journey. Follow the Weight Loss Mindset podcast for more episodes like this.

Show Notes

Episode Summary: 

In this powerful episode, Rick Taylar reveals why your late-night kitchen visits aren't about willpower or food—they're about unprocessed emotions. 

He introduces the concept of the "Invisible Prison" where we've learned to use food as our emotional translator, and provides six practical psychological tools to help you become a "food archaeologist" who can uncover the real feelings behind every bite. 

This isn't another diet approach; it's about developing emotional literacy and transforming your relationship with both food and yourself from the inside out. 

Important Points Covered: 

• The Invisible Prison - How we learned to speak "food" as our emotional language, using eating to translate feelings we never learned to process directly 
• Food as Emotional Translator - Understanding that emotional eating happens when we use food to communicate with feelings like stress, loneliness, celebration, or numbness instead of addressing them directly 
• The Six Archaeological Tools - Practical techniques including the Emotion Detective (identifying feelings before eating), Sensory Scientist (mindful tasting), Breath Tracker (monitoring nervous system state), Time Traveler (slowing down), Environment Designer (creating supportive eating spaces), and Attention Artist (eating with full presence) 
• Feelings as Information - Reframing emotions not as dangerous experiences to avoid, but as valuable data about what we need (sadness = loss, anger = boundary crossed, anxiety = future worry, loneliness = need for connection) 
• From Self-Punishment to Self-Care - Shifting from eating as something you do "to yourself" to something you do "for yourself" as an act of kindness and nourishment 
• The New Kitchen Story - Transforming midnight kitchen visits from shame-filled confessions into conscious conversations with yourself, where you can choose how to truly care for your needs

Ready to start your own archaeological dig into your eating patterns? 

Tonight, when you reach for food, pause and ask yourself: "What am I really hungry for?" Your relationship with food is a mirror of your relationship with yourself—when you heal one, you heal the other. 

Begin your excavation now and discover the freedom that comes from emotional literacy.

Show Notes:

Episode Summary:
In this episode, Rick dives deep into the most overlooked, overcomplicated part of losing weight: nutrition. 

But forget the fads and food guilt—this isn’t about restriction or white-knuckling your way through life. It’s about smart, strategic tweaks that rewire your habits, outsmart cravings, and set you up for long-term success. 

Backed by behavioral science and sprinkled with Rick’s signature no-nonsense wit, these seven shifts will change the way you think about eating—for good.

Key Takeaways:

• You can’t out-exercise a bad diet. Even killer workouts can’t compensate for constant overeating. Focus on your fork first.
• Make your environment do the work. If junk food’s not in the house, you don’t need willpower to resist it.
• Slow eating gives your body time to catch up. Most people finish eating before their brain gets the memo they’re full.
• Restaurant portions are sabotage in disguise. Halve your meal upfront and take the rest home—your waistline and wallet will thank you.
• Water before meals reduces overeating. Hydration clears up false hunger signals and helps you tune into real cues.
• Adding is just as important as subtracting. More fiber, more protein, more volume means more satisfaction—and fewer cravings.
• Habit stacking turns new behaviors into automatic routines. Link each new nutrition tweak to something you already do daily.

Pick one of these simple tweaks and commit to it this week. 

Want to take it further? 

Be sure to check out our upcoming episode on building a no-stress weekly meal plan—because consistency beats perfection every time.

Restrictive diets make you crave the foods you're trying to avoid.

Why do that to yourself?

There are easier ways that don't include feeling stressed or miserable.

In this episode, we'll go over these topics...

Don't be so serious about restricting your diet

Why is the current diet mentality trend all wrong?

So, what's a real diet?
 
It's now time for you to change your diet mentality

Instead of buying into the whole diet mentality thing at your great expense, look toward changing the way you approach your overall diet and physical well-being. 

• Let go of all those "don’t eat rules." Once you do, certain foods begin to lose their appeal.
• Get better acquainted with your body’s food cues, and feelings so that you can better understand what your body really wants. 
• Give your body what it asks for, so it doesn’t kick into starvation mode and fight back
• Understand that eating a wide variety of foods, not restricting nutrients, is associated with better health. 

“When we reject diets and diet culture, we learn that our bodies have amazing internal wisdom. They can tell us how much to eat, when to stop, and what foods make us feel most energized.”

It's your mindset that leads you to expect particular outcomes.

Expectations about what might happen will usually bring about that condition.

That old saying, "be careful what you wish for" could also be "be careful with what you expect."

The book I'm currently reading is called The Expectation Effect: How Your Mindset Can Change Your World, by David Robson. I'm mentioning it here because understanding expectations fully can help with weight loss and many other human conditions.

How expectations can affect your mood
 
How expectations can sabotage willpower

How your expectations can affect your weight

Excerpt from The Expectation Effect

The Expectation Effect: How Your Mindset Can Change Your World, by David Robson

Some final words

I haven't finished the book yet but it's quite amazing and changing the way I think about many things, not just weight loss.

There are so many interesting anecdotes in the book that’ll really get you thinking.

If you're interested in finding out more you can find a link for the book in the show notes for this episode. Or do a search online.

 really does seem like the brain is working against us sometimes, doesn't it.

But really, it's just doing what it's supposed to do. Helping us survive.

It's just had some bad training and that means we need to understand it and find ways to retrain it.

In this episode, we'll go over these ideas...

The Human Brain is a Master at Creating Excuses

Food Cues Are Everywhere

Depriving Yourself Releases the Craving Kraken

You Need to Forsake Your “All or Nothing” Rules

Just having this small piece of knowledge about how your brain works, and the rules that govern your thinking can be helpful in overcoming your stuck mindset. It can successfully help you change your eating habits. 

Now I don't mean you shouldn't have goals for losing weight.

Of course, we need to have a goal that gives us some kind of expectation.

But, most people handle goals all wrong, and so they fail.

Are your weight loss goals successful?

More often than not, most people fail to achieve their goals. Some are way off. No one would blame them for believing weight loss goals just don't work.

Why weight loss goals inevitably fail?

Let me get this straight though. You need to have goals. You need to know what you're aiming for. But, where many people go wrong is they only focus on achieving the goal after they make one. They focus on the result they want. This will most likely fail for a number of reasons.

The all-or-nothing approach to weight loss

Beware of the all-or-nothing trap. Our minds sometimes get so stuck on the ultimate goal that they won't accept anything less than that. Important milestones on your journey are rejected as trivial.

What you should be doing instead of focusing on weight loss goals?

As I mentioned earlier, just focusing on your weight loss goal is a mistake and can ruin your chances of success.

Counting calories does take a bit of work, but it's worth it. I used to also take my small scale to the restaurant so I wouldn't overeat. After a while, you'll be able to have much better judgment.

There's an excellent free website that will help you calculate the calories you need daily. It also gives you some charts you can download and print. You need to use it in "expert mode" to get the extra reports. Go to wlmind.com/bwp, that's w-l-m-i-n-d.com/b-w-p

Create a weight loss system that works for you

You should take the time to work out in detail what kinds of systems and processes you need to implement for you. Don't try one of those one-size-fits-all approaches. You might be disappointed. Experiment and try things that work for you.

Tips to implement your system

• Never overly restrict your eating. 
• Don't focus on your goal, focus on your system and the person you wish to become. Make this clear!
• Celebrate all small wins along the way with gusto.
• Set your mindset for weight loss and keep it there. Never give up.
• Use a good weight loss affirmation to reprogram your mind for losing weight. It helps.
• Be grateful for yourself, your body, the healthy food you can eat, and anything else every day.

Final words

After you make your goal, try putting it aside and focus only on  your system and processes. Your day-to-day actions will get you the result you want. If you stick to your system step-by-step every day, you will get there.

Try it. You'll be surprised how much more relaxed you'll be when you just need to focus on the present-moment activities.

Acknowledge yourself after every successful step or day. This will keep you motivated to do well.

If you fail to follow a particular step or task, don't sweat it. Let it go and never blame yourself for any mistakes. Just say, "It's okay, I can always do better because I'm determined to succeed!" Then just go forward without being self-critical.

You'll be surprised how well it works!

Did you get my new book, The Obesity Factor?

It's not a dieting book. It's how to get your mind right for successful weight loss. Many cool bonuses included.

Get it at wlmind.com/of, that's

Obesity has become an epidemic in most parts of the world.

And, it's getting worse despite the apparent expertise of the medical community.

Why is that?

Maybe obesity is a cash cow for them, so why handle it?

“Life begins at the end of your comfort zone.” —Neale Donald Walsch

That's true! You won't get anywhere staying in your comfort zone. To really have a substantial change, we must be okay with discomfort to some degree.

I'd love it if you could help my book become a best seller on Amazon. It will help many people who are struggling with their weight. I've included a lot of bonus material with it, so it's a steal.

You can get it at wlmind.com/of that's w-l-m-i-n-d.com/o-f

I appreciate your support!

Habits are formed over many, many years. They become so ingrained that you believe it’s who you really are. The truth is, you’re a capable being who has created a strong mindset that’s working against you.

Weight loss is really tough if we’re being completely honest, right?

Let’s face it. You got into this difficult situation because of who you are. No one else is to blame. You got there by yourself. It’s who you’ve become—that “who” is your mindset.

Your mindset is the complete sum of all your habits, ideas, opinions, fears, doubts, personality traits, etc. What it is determines who you’re being right now.

So right there is the answer to the questions, “How can I lose weight?” Or “Why can’t I lose weight?”

So are you ready to get started changing your mindset?

Let’s do it! I’m with you all the way.

Rick Taylar.

Final words

Do you know anyone who would benefit from my new book?

Send them this podcast or link to the book. I would like to help as many people as I can benefit from the material in it.

You know what? Even if a person reads the material without doing any of the action steps, it will still have a positive effect on their thinking and mindset. So do them a favor.

Send them to wlmind.com/of, that's w-l-m-i-n-d.com/o-f

Habits are like computer programs—pieces of code you’ve programmed into your subconscious.
 
And because they’re just programs, they can be deleted.
 
You need to learn how they get into your mind and how to remove them.
 
Habits are just self-installed programs that sit in your subconscious, directing the mind and body to follow the directives contained in them. When I say self-installed, this could be consciously or unconsciously. But they are all self-created.

Not all habits are bad. We have many valuable habits that help us operate successfully in our lives. For example, when we learn to drive, we set up a routine so we can put all the actions we need into it. We don’t have to keep thinking about them, so we can lessen our brain resources that can be used for other things.

How are habits formed?

Without getting technical, habits are simply formed by your repetitive actions over time.

Of course, habits about food are not as simple as habits like smoking or chewing your nails. Food has a direct connection to survival. We eat to survive. And survival is such a powerful force that can make people do extraordinary or crazy things.
 
Looking deeper into how we self-sabotage

Self-sabotage is simply a destructive habit or program that makes choices and acts for you. We believe it’s our thinking, but it's not. It’s more like a state of non-thinking—automatic preprogrammed actions.

Can you see how this gives us a way to change this situation? Good for you if you can.

So what can we do to stop these habits?
 
Self-sabotage isn't the habit. It's that state of being that’s caused by your habits. These habits are what have created the situation you find yourself in now. That's why it’s a great idea to take some time to label your habits. 
 
Final Thoughts
  
You don’t need to make drastic changes all at once. That will end up triggering you and possibly making things worse. Taking smaller steps to help you stay calm and stress-free is better. We know what stress can do, right? 
  
Following these ideas and put yourself on the path to stopping your self-sabotaging behaviors. Those habits that prevent you from losing weight. Decide to transform your life. That’s the first step. Focus on what you can do today that you can stick to right now to stop or lessen one action of self-sabotage. 
  
Get on the right track toward a better, healthier weight, one step at a time.

I always thought counting calories was a complete waste of time.

When I found myself failing with every attempt to reduce my weight through diets, I had to rethink my strategy.

I discovered that calorie counting could be highly effective, but only if done right!

Can counting calories help you with your weight loss goals?

The answer to that would be yes and no. Allow me to explain.

But first, let's discover exactly what a calorie is.

What is a calorie?

A calorie is simply a unit of energy. All organisms need energy for their survival and need calories to fuel their bodies.

How counting calories can help you lose weight?

Counting calories helps you figure out the amount of calories you have eaten in a day. By knowing how many calories you eat, you can then determine how many calories you need in a day to lose weight.

It does take time to count calories every day. But in my opinion, it's well worth it. Here are some reasons why.

-It's so easy to overeat if you don't know how many calories you're consuming. I was a terrible judge of portions or how much I was eating. And so I got fatter and fatter. Counting calories help me bring order into the chaos of overeating.

-Gaining the knowledge of how much you're eating each day, or how much you shouldn't be eating gives you certainty that you're on the right track. You feel calmer, which of course helps reduce stress.

-You see your weight reducing every day by your actions, and this makes you feel positive and happier.

-You begin to have more energy because you're no longer stuffing yourself and putting a burden on your digestive system. Your body begins to feel less bloated and more comfortable.

Here's another strategy you can use to help.

If you're serious about losing weight, you need to use strategies that can help you lose weight and maintain a healthy lifestyle.

One strategy is intermittent fasting. It can help you lose weight faster. Intermittent fasting involves eating during a specific time window or fasting for a specific length of time during the day.

The keys to losing weight with calorie counting

When you eat a healthy diet that meets your daily calorie requirements and often exceeds them, you can lose weight with calorie counting and maintain a healthy weight. But, there is more to calorie counting than just the number on the scale.

The dangers of counting calories too strictly

Never use calorie counting to overly restrict yourself. Don't use it as a punishment to make yourself wrong. Doing this will cause you to overeat by triggering emotions. It's just a guide so you can take control of how much you're eating. That's all it is.

Summary

Counting calories can be a useful tool if used correctly. There are many free apps like fatsecret.com that can help you. The key is not to be too restrictive and to use calories only to guide you. 

Of course, you need to be eating nutrient-dense, healthy foods. Like I said, a calorie of sugar is not equal to a calorie of broccoli. Be a responsible eater, and you'll win.

Remember to focus on the mindset aspects of calorie counting. It brings order into the chaos of overeating. It gives you the knowledge you need to know how much you're eating. It creates in you a feeling of certainty and calmness.

People diet and exercise a lot, and yet they're still asking, "why can't I lose weight?"

Because there's a lot more you need to be doing.

Hopefully, this podcast will give you the answers you're looking for.

I struggle with my weight. I eat healthy and do lots of exercise, yet, why can't I lose weight?

Why?

It turns out that losing weight isn't as simple as eating right and exercising and that you're probably not done losing weight even after you've lost it!

The reason is something called "fat memory."
 
So how do you get rid of regional adiposity?

While regional adiposity is largely dictated by genetics, there are ways of controlling and reducing it.

Are there other reasons why I can't lose weight?

Obesity is a pressing health issue in many countries. As we know, it leads to many serious health conditions, including heart disease and diabetes.

Research has proven that a simple five-step diet program can reduce obesity risk in as little as six months. You don't need a complex diet routine. Try this proven simple plan and see how it goes. Oh, and also add to it the mindset-changing tools I mention later in this podcast.

How can changing my mindset help with losing weight?

When it comes to losing weight, changing your mindset is key to your success. Before you can begin losing weight, stop being negative or blaming yourself. You'll carry this negativity with you into your day, affecting your eating habits and exercise routine. These habits will lead you to gain weight.

Here's a simple mindset tool you can use to help control your eating.

One key action you can take that will be very helpful is to install a time buffer between your craving and eating what you craved.

What do I mean by time buffer?

Summary

There's nothing you can't do if you put your mind to it. So the "why can't I lose weight?" becomes, I can lose weight easily and keep it off.

Learn to start believing in yourself and strengthen your mindset. Use affirmations, set doable goals, visualize yourself exactly how you want to be, and do it daily. 

Use the tool I gave you, download the promissory note, sign it, and take control of yourself. 

No one else can take care of you better than you can. It just takes a firm decision and the desire to reach the perfect you. Do it today! Do it every day! Enjoy yourself.

Trying to use willpower alone won't help you lose weight.

You need to be committed to doing whatever's necessary to achieve your goal.

So strengthen your determination, develop a rock-solid mindset, and reach any goal you set for yourself.

The key to success on your weight loss journey takes more than just willpower or discipline. It takes a well-thought-out plan to help you reach your goals without any restrictive dieting methods.

Develop the correct mindset for weight loss first

Mistake #1: Set A Goal And Forget About It.

Mistake #2: Making Excuses.

Mistake #3: Not Having a Plan That Keeps You Motivated. 

Mistake #4: Not Making Healthy Food Choices.

Mistake #5:  Not Keeping Track of Your Progress and Failing to Stay Accountable.

Don't allow yourself to become negative about your goal

Don't get all negative when things are tough, and it seems you're not making progress.  This is the time to dig deep and tell yourself that this is it. This is what you have been waiting for, so don't let anything stop you from reaching your goals.

Commit to changing your lifestyle

If you have an unhealthy lifestyle, it's important to commit to changing it. Having a healthy lifestyle is great for your physical and mental health. Being healthy will help you live longer and increase your quality of life as you age. Plus, maintaining a healthy weight helps prevent diabetes and heart disease.

Don't put yourself on a diet that's in any way restrictive.

If you cut too many calories from your diet, you'll suffer from hunger and binge eating in the long run. The less you eat, the hungrier you get. This can cause weight gain in the long term, even if you manage to lose weight initially.

That's why it's important to adopt a healthy eating plan that's sustainable. The best diets include lots of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Never feel guilty if you fall off your weight loss plan. Just get back on it

When people have a setback following their weight loss plan, they usually feel dejected. They self-blame, and that just makes them feel even worse. Now being in a state of low emotion, they just give up their plan.

Summary

Dozens of studies prove that willpower alone is a terrible way to achieve lasting weight loss. Willpower is a limited resource that gets exhausted by every decision you make all day long, every day. Plus it's incredibly unreliable: only 20% of people use it consistently and predictably. So when you "try" to lose weight with willpower, you're actually losing. And it's not even close: every time your willpower fails you, you end up gaining an extra pound or two.

Spend time developing a strong mindset, commit to changing your lifestyle, stay positive, and ditch any kind of restrictive diet. You deserve to be the best you can be, so be kind to yourself.

It's almost impossible to lose weight without stabilizing your blood sugar first.

This should be your first priority.

Get this handled, and the rest is easy.

When your blood sugar levels fluctuate, your body is less efficient at burning fat for energy. When your body isn't burning as much fat for energy, it begins storing more fat as energy. The more fat your body stores, the harder it is to lose weight.

So, to lose weight, it's essential to stabilize your blood sugar levels. Here are seven easy steps to help stabilize them.

1 - Eat plenty of fresh vegetables and fruits stabilizes blood sugar levels

2- Exercising regularly helps stabilize blood sugar levels

3 - Drinking plenty of water helps

4 - Avoiding sugar and salt is a must to stabilize blood sugar

5 - Getting enough sleep is extremely important
 
6 - Consider a low-carb diet to stabilize your blood sugar levels.

On a low-carb diet you,

• Eat More Fat
• Eat More Protein
• Eat More Vegetables
• Eat More Fiber
• Drink Less Alcohol
• Don't Skip Meals
• Keep Activity Levels High
 
7 - Avoiding stress stabilizes blood sugar levels.
 
Some ways to reduce stress are,
 
• By practicing simple meditation or yoga
• By doing deep breathing and relaxation exercises
• Avoiding stressful activities
• Being able to let the things that bother you go
• Get professional help if you feel stressed all the time
 
People with diabetes are more susceptible to high blood sugar levels than non-diabetics. 

Although high blood sugar levels are dangerous and can be life-threatening, there are simple ways, like mentioned here, to mitigate the number of high blood sugar levels and stabilize blood sugar levels. 

By getting a diagnosis, monitoring blood sugars, avoiding sugar and sodium, getting enough sleep, exercising regularly, avoiding stress, and following a low-carb diet, people with diabetes can better manage their blood sugar levels and prevent long-term complications.

Show Notes:

Episode Summary:
In this episode, we break down how autosuggestion for weight loss can help you reprogram the beliefs that silently sabotage your progress. 

If you've ever felt like your mindset is the thing holding you back—no matter how many diets or workouts you've tried—this is the missing piece. You'll learn how to rewrite your internal script so your habits finally align with your goals.

Key Takeaways:

1. Autosuggestion is how you rewire your subconscious beliefs for lasting weight loss.
   It’s not hype—it’s habit-based mental reprogramming that works beneath the surface.
2. Your subconscious doesn’t argue—it obeys repetition.
   Repeat what you want to believe until it becomes what you do believe.
3. Use short or long-form scripts, but keep them emotionally charged and present-tense. Phrases like “I am becoming stronger every day” land better than vague or negative self-talk.
4. Pair autosuggestion with visualization and feeling for maximum impact.
   See the version of yourself you’re becoming—then speak as if you’re already there.
5. Identity-based autosuggestions have the most staying power.
   Shifting from “I want to lose weight” to “I’m the kind of person who honors their health” creates lasting change.
6. Consistency, not perfection, is the magic.
   Build a daily autosuggestion habit, and give it 30 days before judging results.

Pick one autosuggestion from today’s episode and say it out loud tonight. 

Want to go deeper? Download the bonus long-form scripts and start a 30-day mental reset. And don’t forget to subscribe—next episode, we’ll dive into the difference between autosuggestion and affirmations, and when to use each.

If you can't change your behaviors, then you'll never be able to lose weight.

Obviously, weight gain happens because of the lifestyle you're living.

You know the answer to your weight issues. Get comfortable with making changes.

Any kind of self-improvement requires serious commitment to well-defined goals and behavioral changes. When it comes to weight loss, it's essential to start by thinking ahead of all the challenges you might face. This way you can prepare for them way ahead of time.

How to exercise good control at home

The common misconception people have is that to lose weight you must starve yourself. Actually, your eating habits at home just need to be based on necessity rather than cravings.

I'm sure you'll agree that eating right is the cornerstone of wholesome health and a maintainable, healthy body weight.

On a weight loss routine, you must get your body used to eating proper meals that have a balanced amount of the essential elements of a good diet. The right ratio of proteins, fats, carbs, and adequate water.

How to exercise control in your workplace   

An important way to eliminate the chances of coworkers disrupting your routine is to make your weight loss plan clear to everyone in your work environment. This can also help to create a support system for you.

Most people have unhealthy eating habits in their work environment, and this can make weight issues inevitable.

Another tip for your work environment is to create a definitive plan for where you eat your meals. This could mean being strict with yourself about not using your work area as a food pantry.

Conclusion

Consistent behavior can help you generate positive mental responses towards even the most strenuous activities. 

If you follow these practices, eventually, they'll become second nature. 

Then, instead of losing your mind whenever you hear the words healthy food and exercise, you'll open your eyes in the morning and wake up looking forward to them.

Get serious about changing the routines that are keeping you fat!

Food has become quite problematic in many people’s lives.

That's quite ridiculous when you consider food is a necessity for survival.

I hope you learn to control your binge-eating quickly so you can start living a healthy, full life.

This is not really about food, though. It's about the types of foods we have available to us in our modern world. When it comes to binge eating, addictive man-made foods affect us in terrible ways. They cause us to drastically overeat, not because our bodies need that kind of food, but because we force our bodies to become hooked on it.

Eating disorders, like bulimia, anorexia nervosa, and binge eating, are often life-threatening, serious conditions that affect not only a person’s physical health but also their emotional and mental health.

It's all because of an addiction to the dopamine--the “feel good” hormone released in the reward center of the brain. An addiction that's just as powerful as being addicted to alcohol or drugs.

What exactly is binge eating?

Binge eating is the most common of all eating disorders which affects people, regardless of age, gender or race. Characterized by eating an excess of food and frequently beyond the point of fullness. It's a psychological illness that acts as a diversion for avoiding the real root of our problems, such as fear of rejection or failure, depression, anxiety, or guilt. It's a recurring issue that leads to serious health issues if not resolved early enough.

What ways can binge eating be treated?

Recent studies have proven that those seeking treatment respond well and improve considerably. Conquering it may be a daily endeavor, but with these tips, you can regain control of your eating and life.

1. Have courage to face it.

2. Evaluate the purpose of your excessive eating.

3. Don’t diet.

4. Seek help from professionals.

If you're a hands-on kind of person like me who would first like to try working on yourself, you can try this effective method.

Go to wlmind.com/pwp, that's w-l-m-i-n-d.com/p-w-p

This self-study program will get you on the right track fast and save you a whole lot of money at the same time.

I wish you well!

Being more in tune with your body will help you with losing weight.

Your body would really prefer not to be sick and overweight. But often we impose our will on it.

We need to learn to work with the body, not against it.

Successfully losing weight and keeping it off, isn't about following some crazy, strict list of rules. It's definitely not about depriving yourself of food. It's about listening to what your body and mind are telling you.

Your body knows how to survive if given a chance

This fact will probably be difficult to accept because diet commercials and so-called experts keep telling you differently. But the truth is your body knows exactly what it needs to be healthy. You just have to learn to listen to its signals, not your cravings.

If you want to lose weight, listen to your body

When you learn to listen to your body, you've got to ignore the food signals and cravings that come from your mind. Suppress those emotional eating signals that tell you to eat so you'll feel better. You need to put this little rational thought buffer between the idea and the action. Just enough time to think about what you're about to do.

Learn to recognize the difference between physical hunger and emotional hunger. Don't listen to the cravings of your emotional brain, listen to your physical body.

Final thoughts

Learning to listen to your body means sharpening your intuition for your physical needs rather than your mental or emotional ones. 

It means listening to other signals and paying attention to the parts of your body that know best what you really need to be healthy. 

You can enhance your intuition by listening for the right signals about what you're really hungry for.

Negative emotions interfere with your weight loss efforts.

Reaching for comfort foods when you feel down isn't the answer.

You need good methods to deal with your out-of-control emotions if you're serious about losing weight.

These seven strategies will help you deal with negative emotions and help you take control of your mental health.

1 - Identifying and naming your emotions

2 - Use a journal for expressing your true feeling

3 - Sharing your feelings with a friend you trust

4 - Stop thinking so narrow and look at the big picture

5 - Try breathing techniques to help relax

6 - Use your imagination to create positive experiences

7 - Toss out those negative emotions

These are just some ways to deal with stressful, difficult emotions, but there are dozens of other ways you could find healing and a way to get through your negative experiences. 

Like I said before, be creative and think of ways that suit you. Change these methods to what works for you. Mix-and-match them to your heart's content. After all, the point is finding what makes you stronger and more capable of facing your fears.

While you may know by now that it’s not as easy as it sounds, all you need is to take that first, single step. You'll become more resilient and better at finding healthier, more constructive ways to cope with your difficult emotions.

Heartfelt motivation is so much more powerful than head-based motivation.

You need to take a closer look at the emotions that are driving you to put on weight.

Just thinking about it, won't cut it!

If you're following your head when it comes to weight loss, then you'd follow a very logical approach of eating this and not that, exercising this way and not that way, drinking this and not that, and boom… you’d drop all the weight you could ever need to lose. But we all know that's simply a fantasy, right? Weight loss is not about logic. It's about your emotions.

Let's look at motivation

When it comes to losing weight or accomplishing any goal that requires changing ingrained habits, what's more important than your amount of motivation is the source of your motivation.

You need to truly understand exactly why you want to lose weight

When it comes to losing weight, you must, discover your real motivation for deciding that you need to change your life. Start by asking yourself a straightforward question. “If I could do anything in my life, what would I want to accomplish?” Then, ask yourself the same question about your health. “If I could do anything for my health, what would I want to accomplish?”

Use powerful, heartfelt affirmations to support you

Affirmations are positive statements that help to strengthen your mindset to get what you want.

Check out my other podcast #88 - How To Use Weight loss Affirmations The Right Way. This will teach you how to formulate affirmations correctly. They need to be done right!

Don't underestimate the power of your emotions and the power of your mind. The ONLY reasons you'll fail is if you give up too soon or you don't even start.

It's true we're creatures of habit.

But that's not necessarily a bad thing.

We just need to learn to work with our innate ability to create habits that work for us, rather than against us.

Are you ready to break the yo-yo dieting cycle and lose that weight for good? Then it's time you focused on developing new habits and routines that are related to your health.

What's so important about forming habits?

Losing weight isn't just about the food you eat

You really must develop the courage to break old habits & patterns

Remember that setting habits that last a lifetime are your greatest asset in not only losing weight but also keeping it off.

Making the decision to live a healthy lifestyle complete with a nourishing diet is easy to do. 

The hard part is living it out and making the decision daily to take good care of yourself and your body. 

By practicing Mindfulness, you can improve your diet, and stay on track with your weight loss goals.

What Is Mindfulness?

Mindfulness is the practice of bringing your awareness to the present moment and being fully present in that space. It is easy to learn and can be done by anyone at any time. Mindfulness has been scientifically proven to reduce stress, anxiety, depression and promote overall happiness. The practice of mindfulness is something that can be done at any time and in any place by simply bringing your awareness to the present moment.

How Do You Meditate With Mindfulness?

Meditation may sound intimidating or like something you don't have the time or focus to do, but Mindfulness is something anyone can practice, no matter where they are physically, or where they are with themselves.

To Practice Mindfulness, You Can Follow These Steps:

1 - Get into a comfortable position where you can sit quietly for 5-10 minutes without distractions. 

2 - Close your eyes and take deep, cleansing breaths through your nose. 

3 - Focus on your breathing and notice the rise and fall of your chest and belly with each breath. Experiment with breathing in and out through your nose and mouth and through your nose only.

4 - Notice any thoughts and feelings that arise without getting involved in them, trying to stop them or judging them.

5 - Continue to focus on your breathing and your thoughts and feelings for a few moments longer before opening your eyes and returning to the task at hand. 

How Can Mindfulness Help Improve Your Diet?

Practicing mindfulness on a regular basis will help you improve your relationship with food, your nutrition and your healthy weight goals. By being more mindful of your eating habits, you will be able to identify mindless eating more quickly and recognize when you are truly hungry and ready to eat rather than eat because you feel bored or stressed.

Mindfulness Releases Tension And Relieves Anxiety

It Helps You Learn To Appreciate Everything You Do Have

Engages And Focuses Your Mind And Increases Body Awareness

Mindfulness Can Help You Overcome Binge-Eating Habits

Creates Acceptance Of Who You Are Now, And Inspires The Journey Of Where You Want To Go

Practicing Mindfulness can help you become more aware of your eating patterns so that you are able to recognize when you are eating mindlessly and when you are truly hungry and ready to eat. 

It can also help you learn to pay more attention to your body and how it feels when you eat certain foods or eat more than is healthy for you. It helps you balance and accept yourself, your thoughts, and to be aware of your body in the moment.

Being mindful of your mind, body, and self as one can be very powerful in helping you achieve a healthy balanced life, and diet.

Emotional eating can be so destructive to your weight loss goals.

When we're in that frenzied moment we feel so helpless, right?

The only way to beat it is to create a resilient mindset so we don't get stuck in guilt.

Emotional eating is one of the biggest factors leading to weight gain. Eating out of stress or boredom instead of hunger has become very common in today's culture. If we’re bored, tired, mad, sad, or elated we celebrate with food. We tend to overeat.

Most often, these celebrations cause us to eat even when we're not hungry. If you find yourself eating for comfort instead of hunger here are 5 steps you can take to avoid emotional eating.

1 - Decide that it’s OK to be uncomfortable

One of the reasons that people eat when they’re emotional is because they're uncomfortable. Uncomfortable emotions like anxiety, fear, anger, and boredom often lead people to eat when they are not actually hungry. 

2 - Try the broccoli test before caving to cravings

One of the hardest things for people who emotionally eat is to learn whether or not they're eating because they're hungry or because they're emotional. The cues to the body are almost identical in people who have spent long periods of time eating to cope with negative emotions. 

3 - Get busy doing things and learn to enjoy every moment

One of the strongest eating responses comes when boredom strikes. People find themselves reaching for food for any number of mind-numbing reasons. 

4 - Keep track of your eating patterns with a food journal

When emotional eating is a problem, maintaining a food journal isn’t just about logging the foods you eat. It’s about keeping a record of how you felt and what was going on at the time you were eating. 

5 - Build resilience so you don't get stuck in noise. Learn to let go

The final step in coping with emotional eating is to build resilience. If you build emotional toughness, it will help you not only with emotional eating but also with all other areas of your life. 

Some things you can do are stop dramatizing, get perspective, and recharge. All of these can be great tools when it comes to building up your ability to bounce back from setbacks.

What works best for you? 

Do you have a special way to handle your emotions that we missed?

Come to the site and leave us a message.

It's hard to keep yourself motivated to lose weight.

Small setbacks can have a big effect and make us give up on our goals.

You first need to get your mind right to stay on track.

You can do it! We all can do it! Let's get it done!

Is it possible to find enough will and motivation to lose weight?

What do you do to keep yourself motivated?

What more could you do to keep yourself moving toward your goal?

Finding the will to commit to a weight loss plan requires a considerable degree of confidence and commitment. People who have never had to worry about their weight can't imagine what it's like.

Sometimes you need a little help finding your motivation to stay on your weight loss journey. Here are a few simple tips for you to consider.

Ask yourself "Why do I want to lose weight?"

Ask yourself this question and really think about it. Answer it honestly from the heart, "Why do I want to lose weight?" Why am I putting myself through the agony of trying to lose weight?

Here's a key tip: Heartfelt motivation is so much more powerful than head-based motivation.

Making your weight loss plan the highest priority

This is so important. If you keep putting off the things you must do to be successful, you'll never reach your goals. You'll never feel good about your body. That's the painful truth. Decide now to make losing weight and everything that entails, your highest priority.

Don't get yourself worked up over small obstacles

Your weight loss path is a super important undertaking. You have a lot to learn about what is contributing to your body's weight gain. It's important to know and will give you great success in achieving your weight loss goals. 

If you use these three simple tips to help you find your motivation, it'll definitely help you to lose weight. 

Just remember, take it easy on yourself but make plans now to commit to the process.

It sometimes seems like there's an invisible force stopping us from reaching our weight loss goals, doesn't it? 

There is! It's our own minds and bodies, and they're sabotaging your efforts to lose weight. 

That doesn't mean your mind and body intentionally want to harm you. 

Craving is the body helping you survive. Or so it believes!

Losing weight isn't an easy adventure. When you first decide you'll lose some weight, you really want to do everything possible to be successful. Some take the steps to prepare their kitchen by getting rid of junk foods, they might give up eating out for the first month, and others instantly give up consuming sodas and bread.

There isn't a single path to effectively losing weight, but there are a number of things you can do unknowingly to derail your own weight loss plans. 

Not sure if you are the one causing difficulties attaining your weight loss goals?

Here are eight things you might be doing to sabotage your weight loss plans.

1 - Out Of Control Stress Levels

2 - Out Of Control Eating Habits

3 - Succumbing To Cravings

4 - Not Getting Enough Quality Sleep

5 - You're Not Getting Enough Exercise

6 - Eating Too Late At Night

7 - Not Consuming Enough Protein Or Healthy Fats

8 - You're Not Drinking The Right Amount of Water

These are just eight things you might be doing to sabotage your weight loss plans. If one or more of these sabotaging acts applies to your lifestyle, take steps today to slowly make a change to your actions and keep an eye out for better results.

More importantly, though, be kind to yourself no matter what!

Show Notes:

Summary:
In this powerful episode, Rick Taylar digs into the psychology of emotional eating and why your cravings might be whispering more than just “I’m hungry.” 

Through humor, science, and some brutally honest truth bombs, you'll learn how to spot emotional eating in real-time, disrupt the cycle, and develop new habits that actually nourish your body and your brain. 

If you've ever found yourself elbow-deep in snacks wondering “Why am I doing this?”, this episode was made for you.

Key Takeaways:

• Emotional eating is often a biological and psychological response—not a failure of willpower.
• Cravings driven by emotion tend to be urgent, specific, and disconnected from true hunger.
• Mindless eating—often triggered by stress, boredom, or routine—can become a hardwired habit loop.
• The “10-Minute Pause Trick” is a science-backed strategy to break the impulse-to-snack cycle.
• Mindful eating isn’t about perfection—it’s about presence, curiosity, and self-connection.
• Emotional eating can be a red flag for deeper emotional needs—and reaching out for help is a powerful, healing next step.

Enjoyed this episode? Share it with someone who stress-eats their way through deadlines. 

And if you're ready to go deeper, don’t miss our next episode where we explore how your environment could be setting the stage for self-sabotage—before you even open the fridge.

Are you thinking of using keto for weight loss? 

If you want to lose weight fast, the keto diet might be just what you're looking for. 

This low-carb, high-fat diet is becoming increasingly popular because it allows for quick and sustainable weight loss. 

But how does the keto diet work? And is it right for you? 

In this episode, we explain the basics of the keto diet and show you how to use it for weight loss. We also go over the possible pros and cons of this popular diet plan. So keep listening to learn more about the keto diet and decide if it's right for you!

1. What's Keto and how does it work for weight loss?

2. How do I start the keto diet to get fast results?

3. Foods you should eat on the keto diet

4. Foods you should avoid on the keto diet

5. 7 Day keto meal plan

6. Keto tips for success

I've received many questions about how to use the keto diet for weight loss. Does the keto diet help you lose weight? The answer is yes! The ketogenic diet is a great way to lose weight quickly and efficiently. But like any other diet, it takes some time to get used to, and there are a few things you need to know in order to be successful. 

Here are six keto tips for losing weight:

There's more to success on the keto diet than just cutting out carbs. 

1 - It's important to make sure you're eating enough fat. Although it may seem counterintuitive, fat is essential to the ketogenic diet. Not only does it provide energy, but it also keeps you satiated and can even help you lose weight. 

2 - Make sure you drink plenty of fluids and have an adequate supply of electrolytes. When you cut back on carbohydrates, your body can lose electrolytes through your urine. To prevent this, drink plenty of fluids and eat foods high in electrolytes such as salt, potassium and magnesium.

3 - Be patient. It may take some time to get used to the keto diet, but once you find your rhythm, you'll probably see results quickly. The keto diet is a great way to lose weight quickly and efficiently. 

4 - Get enough sleep: Sleep is important for both physical and mental health, but especially so on the keto diet. If you're sleep deprived, your body will have trouble converting fat into energy, which can make it harder to lose weight. Aim for seven to eight hours of sleep per night.

5 - Eat plenty of protein. Protein is important to maintain muscle mass and prevent muscle loss on a keto diet. Try to eat at least 20 grams of protein per day.

6 - Make sure you maintain the right macros. The keto diet is a low-carb, high-fat diet. To ensure a successful keto diet, you must calculate your macros and follow them exactly.

To summarize:

The keto diet is a great way to lose weight quickly and efficiently. However, it's important to remember that there's more to keto diet success than just cutting out carbs. By following these tips, you can ensure your success with the keto diet. 

The ketogenic or keto for weight loss diet is a low-carb, high-fat eating plan. If you stick to it, it can help you lose weight, improve your mental focus, and even prevent chronic diseases.

Insecurity in your life creates uncertainty.

You feel down and that stimulates your stress response.

Over time, this takes a heavy toll on your life. You suffer mentally, physically and emotionally. This leads to stress eating. 

Stress can cause you to eat more and gain weight. It's worth learning how you can deal with it effectively.

But how do you keep your emotions up when life is dragging you down? 

It's important to understand that you have a choice when life gets tough.

You can let all the noise or challenges life throws at you drag you down - or you can take steps to overcome it all and take control of your life.

There are many ways to keep yourself going even when times are bad.

The most important thing is to take care of your physical, mental, and spiritual health. It doesn't have to be much, but it's got to be something.

Here are a few tips on how you can feel good even when times are bad.

1 - Practice mindful self-care

2 - Try to focus on the positive aspects of life

3 - Change your routine

4 - Stop being harsh on yourself

5 - Find some kind of creative outlet

6 - What part of your life can you control?

7 - Make sure to connect with others

8 - Be a student of life

Life can be hard, gritty and real. We can break down from the stress of life's challenges, or we can stay tough, learn lessons, be grateful for the good, and move forward. 

Keep your head up when times are tough. Make yourself laugh and you'll soon find something to laugh about. Come out the other side wiser and stronger.

Have you ever seen so many types of diets like there are nowadays?

Most of them are turning the simplicity of eating well-balanced, simple meals into some complex system.

What you don't need is to spend more money on these so-called repackaged, new fad diets. Don't fall for the marketing, take a good look, and research before making a decision.

Searching for the word “diet” brings a huge number of search results. 

Huge amounts of data that tell you dieting is your answer for losing weight. Don't eat this, don't eat that. A lot of it is just confusing drivel.

What it comes down to is dieting has become a method for restricting your eating habits. You start restricting your diet and the body will react with a big fat "no way man!" It never works. But people never learn and try the next new shiny diet that comes along, promising you the world.

Most people have some kind of false idea of what a “healthy” body looks like, or how a “healthy” body should be shaped. This has completely changed in the last 50 years. 

Men and women are and have always been obsessed with body image, shape, and size. Whatever the style of body image for both men and women was in the past, the chubby, rotund body image is no longer desirable. 

So, what do we do?

We change our diets. We look for quick fixes that will correct our undesirable bodies without much effort. We search for that one secret that makes all of our troubles go away instantly.

We jump into fad diets.

We engage in a diet mentality.

We seriously get into diet restriction!

This diet mentality is a way of approaching nutritional choices through dysfunctional corrections like:

Is this “healthy?”

Does what I'm about to eat fit into my restrictive diet?

What will I have to sacrifice later?

What's the cost on the treadmill I'll have to pay for this piece of cake?

I hope this podcast helps you to think differently about food and your diet. Eating should be enjoyable, not stressful. Take it easy with yourself, give yourself time to eat in a relaxed way, enjoy every bite of every meal. Try it and experience the difference in your life!

If you enjoyed this podcast, visit the site at weightlossmindset.co. Share this podcast on all your social media.

Did you know that 1 in every 3 women are negatively affected by some kind of hormone imbalance?

It affects all areas of your life including gaining weight, fatigue, and bad sleep. 

What's worse is that symptoms are often misdiagnosed. Many doctors think "it's all in your head" and will mostly just prescribe medicine for that. 

That's not what you really need!

If you've tried everything and suspect it just might be hormones, then take this hormone imbalances quiz and find out now. Because it'll help you understand what's causing your weight gain, why you can't lose weight easily, and what you can do about it.

Go to wlmind.com/phq, That's w-l-m-i-n-d.com/p-h-q

During my research into how to improve weight loss for people, I discovered many women are suffering from terrible hormonal imbalances. They had no idea that's what it was. thought they were going crazy. 

Doctors don't usually find any issues with the usual tests. Many women gain weight, and that makes things worse. They feel depressed because nothing they try works. They can't sleep well and become more emotional, have more mood swings. One minute they're okay, the next, they get angry.

I came across this lady called Ange who seemed to know a lot about this type of condition. She described how she went through hell herself and no one could help her. Doctors had no helpful answers.

After a lot of trial and error, she solved the puzzle herself and documented everything. You can find out more about that by doing the quiz I told you about at the beginning of the episode. I'll also put a link in the show notes on the Weight loss Mindset site. 

Most people don’t actually realize how much hormones can affect the way we feel and how our bodies function. That applies to males too, but in different ways. Hormones control many body functions! There's one I'm sure you've heard of called cortisol, the stress hormone. It's an important necessary hormone for the body just like all hormones, but when we get high levels of it, we get huge problems. Excessive weight gain is a major one.

Hormones control how quickly we burn calories, libido, acne, hair loss, weight, moods, and a lot more.

When we experience an imbalance, it can lead to symptoms that feel like depression, iron or other deficiencies, exhaustion, fatigue, excessive weight, and poor overall health.

Hormones must be in the right balance to function properly. Much like a car. If you put the wrong gas or oil in your car, or it's not tuned correctly, it doesn't run well. It'll break down eventually.

This is Weight Loss Mindset!

What is eating mindfully and why should I care? 

Mindfulness is being fully aware of the present moment. 

Mindful eating helps you become aware of how you eat, what triggers you, and your relationship with food & your body.

Do you eat slowly and mindfully? Or do you eat fast as if your very survival depends on how quickly you get the food into your mouth? Somewhere in between perhaps…

Why should you care about mindful eating?

Mindful eating comes from a technique called Mindfulness. 

Basically, it's a kind of meditation that can help you focus on what you're doing when you're doing it. It's keeping your mind on the task you're doing and not daydreaming or thinking other thoughts. It's definitely not watching TV or your phone.

Here's how mindful eating can help you

You won't get distracted and you'll eat more slowly.

You'll learn to spot your physical hunger cues so you don't overeat.

Makes it easier to distinguish between real hunger and emotional hunger triggers.

You can enjoy all your senses while eating by noticing flavors, smells, colors, sounds, and textures.

It'll help you heal any guilt or anxiety about food.

It helps you maintain your overall health and well-being.

Weight loss diets & programs don't work

Most overweight people who lose weight return to or exceed their initial weight within a few years.

Emotional eating and eating because of food cravings cause weight gain and weight regain after successful weight loss.

Stress plays a major part in overeating and obesity.

Try these useful tips for mindful eating…

Eat slower and don’t rush your meals. It takes at least 20 minutes for the brain to register that you're full.

Chew longer but not faster. Enjoy every bite. There are many benefits to chewing your food longer. It not only helps improve digestion, but the saliva also neutralizes some harmful bacteria. Try chewing each bite for 30 seconds or more.

Turn off the TV and put down your phone. These distract you from mindful eating.

Eat in silence if possible. This helps keep your focus on eating.

Notice how the food makes you feel. Notice the different flavors, the different smells, different textures.

Stop eating the moment you feel full, yes even if there's still food on your plate.

Some final thoughts…

As you can see, Mindful eating aids weight loss by changing eating behaviors and stops any stress connected with eating.

Eat slower, eat mindfully, and enjoy life more. 

You deserve it!

We all criticize ourselves way too much.

We judge ourselves, blame ourselves, and get stuck with the resulting shame and regret. 

Do you really want to get off the continuous dieting? Be kinder to yourself, celebrate all your successes and cut yourself some slack for any setbacks. No one wants to be around a cruel leader, right? So don't be one!

One of the most harmful things we can do to our bodies is “go on a diet.” You're already on a diet. Your diet is the collection of all your eating habits. 

It includes how you make food choices, which choices you make, how much you eat, and whether or not you address your emotions attached to food.

Why do we crave the so-called "unhealthy foods"

We didn’t evolve as humans with a desire for eating healthy foods. We evolved as a species by eating nutrient-dense foods to survive.

Hey come on, please be kinder to yourself, okay?

One of the most harmful aspects of modern dieting is the toll it takes on your self-esteem. Your body is biologically driven to survive. But, psychologically, we’re programmed to eat food for cultural, and emotional reasons. The fact is, food is necessary for survival.

Just relax and take a step back for a moment

If you find yourself having one of those internal monologues or conversations with yourself, and what you’re hearing is hurtful and cruel, it’s time to take a minute and step back. 

Okay, first thing is, just stop it!

The basic truth is that most of us could do with some adjustment to our bodies- or at least we think we need it. What we need more of though, are healthier relationships, a healthier mental attitude, more personal kindness, and acceptance of who we are right now.

Be kind to yourself, starting right now!

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

People waste their time jumping from diet to diet.

Let's face it, you can't just diet, lose weight and then go back to your old ways of eating. It always fails. 

Instead, how about finding a well-balanced, non-restrictive, nutritional eating style you can adopt for your whole life. Then tweak that slightly to fit your lifestyle as needed.

If you want to learn how to use the correct combination of foods eaten at the right time of the day to reduce fat fast… 

Try this way! Go to wlmind.com/p That's w-l-m-i-n-d.com/p.

There are so many different diets out there right now. Of course, all of them claim to be "the one" that'll change your life. Some

are based on science, while others are more or less based on someone's ideas. 

Here's the skinny on low-carb and no-carb diets?

These types of diets dramatically limit your carbs. These include carbs from grains, beans and fruit. These types of diets limit dieters mostly to proteins, fats, and limited amounts of certain vegetables.

Why are these diets so popular? 

Because they work. You can lose weight fast on one of these diets. That’s mainly because avoiding carbs means avoiding unhealthy carbs like junk food and sweets.

What about Low-Fat or No-Fat Diets

Fat is also not the enemy. If you research the whole non-fat argument, you might stumble across information that it was the sugar industry who created the whole "fat is bad for you" lie. Why? Because they wanted to move the negative attention off sugar, make people forget how bad it is for you. Misdirection! 

Is the Mediterranean Diet Good For You?

A popular diet based on science that has the approval of many health experts is the Mediterranean diet.

Basically, it's the diet of people in the Mediterranean region, specifically Italy and Greece. This diet stresses consuming plants and plant oils, especially olive oil, as well as limited amounts of whole grains.

If you want to learn how to use the correct combination of foods eaten at the right time of the day to reduce fat fast… 

Go to wlmind.com/p That's w-l-m-i-n-d.com/p.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Diets by themselves don't work very well.

We all know this, but we keep trying. And it just makes things worse.

It's Because they're focused on the wrong thing!

There's ALWAYS an emotional reason for overeating. People usually seek comfort from food when they're stressed, unhappy, vulnerable or bored.

Science has proven that 95% of diets are ineffective. Dieters usually put the weight back on (and then some) within a year.

Is it possible to have an ideal weight forever?

When I mention hypnosis, what comes to mind?

I used to believe hypnosis was a way for someone to take complete control of your mind—Make you do what you don't want to do.

So how can hypnosis help you have perfect weight forever?

Anything that you have trouble with in your life. Anything you really want to change but feel you can't, needs a shift in your mindset first. Your mindset must be changed if you want lasting results. Willpower isn't the answer. We know the results from that are only temporary, right?

Does hypnosis for weight loss work for everyone?

The short answer is no, hypnosis is not some magic pill.

It worked for me. I really HAD to handle my weight or suffer the consequences. It helped me become stronger than my habits and lessen their hold over me. I was lucky to find a really good program. 

Your chances of success skyrocket.

There are many studies that show how hypnosis can actually help with weight loss. I'll put links to those studies in the show notes for this episode.

If you'd like to find out more about using hypnosis and take a free training program so you can get a feel for what I'm talking about, go to wlmind.com/pwf, That’s w-l-m-i-n-d.com/p-w-f

Together with your strong desire to change your bad eating habits and your ability to re-program your subconscious mind you WILL get to your perfect weight, and stay there.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Our mindsets are what form our character.

Nothing changes without changing our mindset first.

Focus on that and the things you'd like to change about yourself will start to become easier…

When it comes to our bodies, we tend to be very concerned. We also tend to be overly judgmental.

How we approach our body shapes, whether that shape is round or fit, is often decided by the aspects of the mindset we created for ourselves.

Don't focus on the numbers, focus on your goals 

One of the biggest reasons why so many New Year's Resolutions fail is because we don't spend the time crafting a workable goal. 

This is because more often than not, goals are one of two things:

Too non-specific 

Too focused on the numbers 

Stay off the scale and away from measuring tapes 

If you take nothing else out of this section take at least this much:

Muscle weighs more than fat.

That being said…

Stay off the scale.

Try to identify your troublesome thoughts

We all have it.

That internal voice that tells you things like, “great job,” or “you really suck at this.” 

It's not good or bad

Stay away from any and all ideologies that demonize certain foods.

Keep in mind that there is no red or blue pill for weight loss.

No single act will affect your reality.

You can, however, keep a positive and truly helpful mentality through your weight loss journey. That's what's important.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Every thought we think helps to create our future. Weight loss begins in the mind with positive thoughts.

Let's learn how to create effective weight loss affirmations so you can start using them effectively.

Please don't underestimate the power of affirmations that are done well. They can work for you! 

Affirmations are a powerful way to create desired effects in your life. But only if you use them in the right way.

In fact, every thought and every word we say are affirmations. We continuously declare who we think we are and how we perceive our world. These words and thoughts create either positive or negative outcomes in our lives. Quite simple really!

How and why affirmations can change your mind?

When we're used to thinking or speaking a certain way for a period of time, it becomes buried as a habit in our subconscious minds. It becomes automatic. This creates who we are and how we behave.

How to create effective affirmations for weight loss.

Affirmations must be formulated in a certain way or they won't be effective.

Here are 10 examples of weight loss affirmations you can use as a guide to formulate your own. I'll also include them in this episodes show notes for your reference.

Losing weight is natural for me.

I am at my ideal weight & I feel great!

I am joyfully achieving my weight loss goals.

I am losing weight every single day.

I am eating foods that contribute to my wellbeing.

I eat only when I feel hungry.

I now certainly see myself at my ideal weight.

I love the taste of healthy food.

I control how much I eat.

I can easily reach and maintain my ideal weight.

I love and care for my body.

I find it quite easy to lose weight.

I am naturally slim.

I believe in my ability to lose weight and keep it off.

I only eat healthy foods.

I am a disciplined eater.

Okay, so practice affirmations every day and you'll start to see improvements. Never give up! It will happen.

I hope you do well and achieve everything you set out to do!

Show Notes: 

Episode Summary

In this episode, Rick Taylar dives deep into the real reason so many people struggle to lose weight—and keep it off. 

Spoiler: it’s not your willpower. It’s your habits. Drawing from behavioral science, psychology, and real-life experience, this episode explores how to break free from destructive routines, build new ones that stick, and finally create a lifestyle that works for you.

Whether you’ve tried every diet under the sun or you're just tired of the yo-yo cycle, this conversation will reframe how you approach weight loss—one simple habit at a time.

Key Takeaways:

• Your brain craves routines—even if those routines are ruining your health.
  Understanding the habit loop (cue, routine, reward) is step one to breaking it.
• Small, consistent actions beat big, dramatic changes every time.
  Think drinking water before meals, walking more, or using smaller plates—not detox bootcamps.
• Weight gain isn’t just about food—it’s about sleep, stress, and daily rhythm.
  Lack of sleep, erratic schedules, and sitting all day are silent saboteurs.
• You don’t break bad habits by stopping them—you replace them.
  Find a new behavior that hits the same reward center in your brain.
• Your environment either supports your goals or quietly destroys them.
  Design your surroundings to make healthy choices the easiest option.
• Lasting change is identity-driven, not motivation-driven.
  Don’t just act differently—become the kind of person who lives differently.

If this episode sparked something in you, don’t stop here. 

Take one small action today to change your environment, your routine, or your mindset. Then, hit that follow button and join Rick next week for another hot topic episode. You won’t want to miss it.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Overeating is mostly caused by emotional issues!

Food has one simple function, to supply the body with the nutrition it needs to survive. 

Learning to recognize true hunger from cravings is a key method to stop overeating. Give it a shot!  

Learning the difference between psychological and physical hunger can help you stay on track and make healthier choices in your diet. 

What Exactly is Psychological Hunger?

Psychological hunger is about filling some void in your mind or your life. Unfortunately, no matter how much or what you eat, that void cannot be filled by food. This kind of eating behavior can lead to excess weight, more stress, more psychological strain, and a vicious cycle that's hard to break. 

Here are five signs that'll help you decide if your eating habits are coming from your mind, not your stomach. Just knowing this can give you the ability to control it to some degree. 

Is Your Hunger Actually Coming From Your Belly?

Rate Your Hunger Level

When You're Craving Specific Foods 

You Suddenly Feel Hungry 

Your Hunger Just Disappears Without Food 

Learning to differentiate between physical and mental or emotional hunger can help you to resist your cravings and get your eating under control. It's the key to releasing yourself from the emotional patterns that guide your eating and enables you to focus on the nutrition your body needs and deserves. 

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Many people have a losing mindset!

No wonder they can't succeed at losing weight. 

You must develop a winning mindset for everything you want to achieve in life. Unless of course, you like failing and staying fat!

Here is some essential information that you need to know about creating a winning mindset:

What exactly is a Mindset?

Your mindset is who you are. It's composed of your beliefs, attitudes, feelings, habits and thoughts. Mindset is a simple idea that can create big changes. Mindset creates productivity. It creates motivation in sports, education, and business. It's what successful athletes, business people, and educators cultivate in themselves.

So how can YOU achieve a winning mindset?

1. You must believe in yourself

2. Create a strategic plan

3. Learn to identify Your strengths and weaknesses

4. Increase your self-awareness

5. Have courage to face your challenges

6. Be nice to your body and take care of it

7. You must get good sleep and enough rest

Losing weight effectively isn't just about exercise, cutting calories or starving yourself. You must plan and strategize. You need to develop a strong, positive mindset that will keep you on the right track, no matter what's happening in your life.

You can do it! You've got this!

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Mindset is everything! 

Weight loss begins in your mind. 

Believe is achieving. You must see your future you at your ideal weight.

If Your Body Is A Vehicle, Your Mind Is The Engine

Your mindset drives you! It fuels your will and determination to work towards your goal. It's difficult to achieve and maintain an ideal body weight. It takes more than just healthy eating and regular exercise. A positive and motivated mindset is essential to keep you on track. 

Two types of mindset: fixed and growth-oriented.

People with a fixed mindset think only of absolutes and allow little to no room for possibilities. They are fixated to their opinion and won't budge from that framed mindset. When faced with challenges, they tend to take the easy way out to avoid failure and embarrassment.

Here are some common ideas that clearly describe the two types of mindsets:

Fixed Mindset

• When I fail, I’m no good

• I’m either good at it, or I’m not

• When I’m frustrated, I give up

• My abilities determine everything

Growth Mindset

• When I fail, I learn

• I can learn anything I want to learn

• When I’m frustrated, I persevere

• My effort and attitude determine everything

Start cultivating a growth mindset and practice these mantras and your diet plan will work much easier with more satisfying results.

Let Go Of Your Negative Thinking to let go of fat!

Follow these life-changing ideas that could help you eliminate any sort of destructive thoughts that sabotage your body weight.

1. What other people think about you is none of your business

2. Take your time. Slow & Steady Is Key. A little goes a long way

3. You may not be there yet, but every step gets you closer to your goal.

Always remember that each small step taken is a step nearer to your goal. Never underestimate yourself.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Meditation is a lifestyle that keeps you grounded, stress-free, and able to tolerate more randomity in your life.

Everyone would benefit from doing daily meditation.

Meditation helps to overcome difficulties and makes life better.

Recovering from an eating disorder can sometimes be a massive task. When in a controlled environment, such as a hospital, recovery may be easier, but things often take a negative toll when reintroduced to the real world. These can range from the effects of stress to feelings of anxiety or worry.

Here’s how meditation can help you stay grounded and successfully recover from an eating disorder:

Meditation Can Teach You Self-Control

Impulsiveness is one of the significant issues associated with eating disorders, a trait cultivated from years of bad habits. Meditation improves conscious thought and promotes self-control by focusing your thoughts on something else.

Meditation Can Improve Intelligent Thinking

You may be asking what intelligence has to do with an eating disorder, right? In the context of intelligence, nothing, because there’s no easy way to predict who’s susceptible to an eating disorder. 

Meditation Can Help You Boost Well-Being And Improve Your Mood

Although the biochemical pathways behind anorexia and bulimia are different, one thing that is common in both is the desire for food to deliver short bouts of happiness.

Meditation Urges You To Fight For What You Want

Keeping afloat can be a real struggle, day in and day out. It’s so much easier to fall back into the trap of an eating disorder than it is to fight against it every day. But including meditation as part of a larger strategy will keep you winning.

Conclusion

Recovering from an eating disorder is tough, but meditation can make it much more manageable. It takes more than meditation alone, but by incorporating sessions every day, you’ll be on your way to a fulfilling and happy life.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

You'll always experience some kind of discomfort when you try to lose weight or improve your health.

It's normal, and it won't harm you. It doesn't mean there's something wrong with you.

But, many people run away from this discomfort, and that causes their plans to fail.

Just confront it, go through it, and your goals will be achieved.

If you've recently made drastic or even minor changes to your eating habits, you might be experiencing various levels of discomfort that could send you rebounding back to your old, unhealthy ways.

How To Deal With Your Physical Discomfort

If you change your diet to include more healthy foods and less of the fatty, sugary, salty choices that caused your weight gain, then it can take time for your system to adjust to this new way of eating. For example, eating more fiber from fruits and vegetables can lead to bloating and uncomfortable gas. Don't give up, though!

Your body just needs time to adjust to the increase in fiber, and once it does, your digestive system will work more efficiently, and you won't have these types of discomforts any longer.

What About Mental and Emotional Discomfort?

There are other reasons, though, why you may feel bad or uncomfortable when you try to make significant changes to your way of eating.

When you eliminate foods, especially those high in sugar, salt, and fat, you deprive your brain of dopamine, which is that "happy or feel good" neurotransmitter that's released when you eat foods high in these substances.

You've become addicted to this response over time with an unhealthy diet, and you're likely to experience some intense cravings and reactions when you cut these from your diet.

Learning to become comfortable with this discomfort is necessary for staying the course and sticking to your goals to achieve successful weight loss. 

Keeping your mind on the healthy, bright, vibrant vision of your future self will give you the strength you need to keep going!

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Emotional eating is a trap you should try to free yourself from

It's so difficult to control your weight when emotions drive your eating habits.

It's time to free yourself from emotional eating and begin a healthier more supportive lifestyle.

Have you ever eaten an entire container of something that you didn't even really like? Have you ever found yourself in the kitchen looking for food minutes after you finished eating a meal? Do you automatically seek out food when you're upset or stressed out? These are all signs of emotional eating, which can be causing significant weight gain and problems with your health. 

Are You Emotionally Eating?

When you use food to help you feel better or manage stress, you are emotionally eating. Food is meant to satisfy physical hunger and give your body the nutrients it needs to function, and when you eat things that don't meet those needs, you're probably doing it to fill an unmet emotional need, instead. 

How Do You Know If It's Physical or Emotional Hunger?

Being able to distinguish between true, physical hunger and the emotional needs that often disguise themselves as hunger is important in learning how to overcome emotional eating. There are some ways that you can tell these two apart if you pay attention.

What Can You Do To Stop Emotional Eating?

Identifying the emotional triggers, lingering social habits, and bad influences can help you to stop your emotional eating habits and learn to listen instead to what your body needs and wants. You also must look for healthier ways to fill psychological voids and deal with stress and emotions that don't involve food.

Learning to eat more mindfully can help you become better attuned to your body so that you disconnect your eating from your feelings.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

It's hard to stay motivated for losing weight sometimes.

This is just a trick of the mind trying to keep you where you are.

We all know change is uncomfortable, right?

Just accept it and push through the barriers. Your health is at stake here, isn't it?

What is the motivation behind your efforts to lose weight?

Finding the will to commit to a weight loss plan requires a degree of confidence and commitment that people who have never had to worry about their weight can only imagine.

Losing weight is not as simple as backing away from the table, avoiding fast food places or sharing with the world you are on a diet. Instead, it's a lifelong commitment much as it is for an alcoholic to stay away from alcoholic beverages or an addict who has to find a way not to do drugs.

Why Do I Want to Lose Weight?

Ask yourself this question and answer it honestly from the heart, "Why do I want to lose weight?" Why are you putting yourself through the agony of trying to lose weight? Maybe you want to feel better. It could be that you are not happy with how you look to others or a health-related issue. Perhaps you are just tired of being overweight.

Here is a key tip: Heartfelt motivation is much more powerful than head based motivation.

Make Your New Lifestyle a Major Priority

The next tip has to do with prioritizing your needs to make the necessary changes in your life. Sure, you may have an excellent idea of 'why' you are seeking to lose weight and a plan, but for it to be a success, you have to make it a priority over everything else. 

Don't Sweat the Small Stuff

The weight loss path is nothing to balk at by any means. You have a lot of lessons to learn about what contributes to weight gain for your body and what will allow you great success in losing weight. You will have to learn not to beat yourself up when things are not happening as fast as you might like for them to happen or if you have a minor setback.

You have a lot of bad habits to break and new habits to create. Your goal throughout this process should be not to beat yourself up but learn to love yourself and imagine your future self once the extra weight is no longer visible.

These are just three simple tips to help you find your motivation to lose weight. Just remember, take it easy on yourself but make plans now to commit to the process.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Losing weight can have tremendous benefits.

Not just physically, but also emotionally.

In fact, the emotional benefits are way more important.

It's time you started feeling a whole lot better about yourself, isn't it?

When you can lose weight for good, it has tremendous benefits on your health, which includes not only your physical body but also your mental and emotional well-being, too. Being overweight can cause harm to your emotional state in many ways, including leading to low self-esteem, problems with depression, your ability to recognize your own health needs, and body shame. When you're finally able to lose weight and keep it off, you'll be able to enjoy many payoffs for your emotional well-being that you probably haven't considered before. 

What's The Connection Between Weight and Emotions

When you lose weight, especially large amounts or after being heavy for a long time, your body enjoys many advantages. A healthier weight lowers your risk for many chronic diseases, like heart disease, diabetes, and neurodegenerative disorders like Alzheimer’s. You even improve your chances for avoiding cancer. But the psychological benefits of losing and keeping off excess weight shouldn't be overlooked. 

Your Self-Esteem Improves 

When you successfully change your attitude and mindset about eating and food (as opposed to losing weight quickly on a certain “diet” or through surgery, you are more likely to support these new patterns of behavior over time.

You're Less Likely to Feel Depressed

Whether depression causes or is caused by weight gain, is not fully understood. We do know that people who successfully lose weight are less likely to suffer from depressive symptoms, even if they have clinical depression.

Your Quality of Life Improves

When you lose weight and adopt healthier habits all-around, you're more likely to feel more confident in your longevity. You're able to enjoy activities more and to have a better outlook about your overall quality of life.

You'll Learn to Handle Your Emotions Better

One of the reasons we gain weight and adopt poor eating habits is because we have an unhealthy relationship with food. We use it to help us feel better emotionally rather than as nutrients to feed our cells.

Final Thoughts

The emotional and psychological changes that you'll experience with permanent weight loss are tremendous. Becoming more satisfied with your body, your health, and your life leads to more enjoyment and satisfaction, less depression, and a happier life.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

A strong, powerful mindset will benefit your whole life.

That's how important it is. 

A struggle to lose weight is basically a struggle with your own mind. 

Develop the right mindset, and your battle's won.

When you set out to lose weight, one of the most important things to focus on is having a strong mindset. This will go a long way towards helping you through the trying times on your weight loss journey. A good mindset turns you into your own cheerleader. 

1 - Don’t beat yourself up

To develop a strong mental attitude, you first have to resolve some of the underlying issues you probably have about weight and self-perception. Start by letting go of any tendency you have to blame your weight problem on yourself. And realize that you don’t need to look a certain way to feel good about yourself. Feeling good about who you are should start now, even before you lose any weight.

2 - Cultivate patience

When you’re first beginning the process of improving your mindset, you have to be patient. Realize that your desired result will take time. Many dieters are too easily discouraged.

3 - Be realistic about your weight loss goals

Before kicking off your journey to weight loss, you need to set goals for what you plan to achieve within a certain time-frame. Some targets are way too pessimistic while others are overly optimistic.

4 - Ask for support from family and friends

The presence of a friend to walk with you through the process of weight loss is highly recommended. You need to feel supported in your quest. People who embrace support succeed more often when compared to those who choose to take the solo path. 

5 - Establish a realistic action plan

Olympic-winning marathon runners don’t run the entire 26 miles on their first day of running. You have to start somewhere realistic. Embrace small dietary measures day by day, combined with a mild workout.

6 - Treat yourself now and then

Whenever you make a stride in the right direction, spoil yourself with experiences that you are fond of other than eating of course. Dress up and go to the movies or pamper yourself at the salon as a present for your accomplishment. This creates a good feeling and will inspire you to lose more weight.

The journey of weight loss can be a long one. Your mindset is your best tool to empower yourself and help you to remain unbothered by obstacles. Everyone has personal challenges they want to overcome. By refusing to define yourself by your challenges, you can have a strong sense of self-worth and clarity on what needs to be done. The amazing thing about these habits is that once you perfect them for weight loss, you can apply the same techniques to achieve everything else you aim for in life.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Now is the time to curb your over-consumption of sugar.

Don’t leave it too late. Start weaning yourself off it today.

There’s no nutritional value in eating lots of sugar. But, there is sickness and death.

It’s time you started healing yourself and dropping excess weight. Start with sugar.

Sugar has been making people fatter and sicker for decades now. We know it creates type 2 Diabetes, a disease responsible for creating many other destructive conditions.

You don’t need it. That’s a fact. But, you’re addicted to it, another fact.

Here are five quick, simple tips to help you deal with your sugar habit.

1 - Forget Going Cold Turkey. Go slow 

Slowly lessening the amount of sugar you eat will ensure you don’t suffer the side effects of changing things too drastically.

2 - Change one habit at a time and stick with it.  

Here’s an example. Let’s say you’re hooked on sweetened coffee. You could reduce the amount of sugar each week by adding one teaspoon less sugar to your coffee. Or if that’s too sudden, try reducing half a teaspoon each week.

3 - Try to eat more protein 

Eating more protein in your meals helps you feel fuller for longer. Protein also helps you better absorb any starches and carbohydrates you eat with your meal.

4 - Eat more fresh, whole fruit

Sugar in the form of fruits, grains, and veggies has been a natural part of our food supply since the beginning of time.

5 - Understand what you’re eating before you eat it

Food manufacturers are masters of deception. Because of the bad reputation that food groups like sugar and fat have. They’ve gotten creative at hiding the sugar in their products. They hide it by sneakily changing the name to things like fructose or cane juice.

Try to consider the timing of when you eat sugar

If you can’t stop eating sugar, you can try to eat it at better times. Sugar is best eaten directly before or after long workouts. If you’re a marathon runner or participate in all-day sporting events, eating sugar-filled snacks inside your active periods will ensure that your body will burn all the calories you’re giving it.

Okay, so now you have some ways to help you kick your sugar habit. Small manageable changes and knowing what to eat and when will make all the difference when it comes to detoxing from sugar.

Try writing your experiences in a journal. You can write about what worked for you and what didn’t. Were there any successful strategies that you used when you kicked your sugar habit?

Writing in this way will strengthen your resolve and help you to finally stop eating excess sugar so you can lose weight and stay healthy.

Show Notes:

Episode Summary:

Ever nailed a diet, only to find yourself right back where you started a month later?

 You’re not alone—and it’s not because you’re lazy or lack willpower. In this episode, Rick dives deep into the real reason most weight loss efforts don’t stick: mindset. Forget the fads and quick fixes. 

These four simple, powerful shifts will change the way you think about weight loss—and help you keep your results for life.

Key Takeaways:

• Stop chasing short-term results. Sustainable change starts when you commit to habits you can stick with for years, not weeks.
• Master the boring basics. Eating real food, sleeping well, moving your body—these never stop working.
• Detach your progress from the scale. Focus on consistent actions, not daily fluctuations that mess with your head.
• Celebrate tiny wins. Reinforcing small, positive actions builds momentum and rewires your brain for success.
• It’s not a willpower problem—it’s a thinking problem. Reframe your approach, and the process becomes way more manageable.
• Consistency beats intensity. If you can’t do it for six months, it’s not a solution—it’s a distraction.

If you’re tired of starting over, pick one of these mindset shifts and start living it today. 

And if this episode hit home, don’t forget to subscribe, leave a review, and share it with someone who’s ready to break the cycle too.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

There's a lot of dieting and weight loss advice out there, but most of it doesn't work. 

The reason why people fail to lose weight is because they have not found the right mindset that will allow them to make lasting changes. It's hard to change your habits if you're stuck in old ways of thinking!

In this podcast, I will share 18 different strategies that helped me break bad eating habits for good and able to finally lose weight without dieting.

As we all know, weight loss is a difficult and challenging process. 

It's not enough to eat less or exercise more. Because sustained weight loss is your goal, you need to think about how bad habits affect your weight and stop you from making lasting changes. 

The good news? You can break any habit if you're willing to put in the work! In this podcast, I will share 18 ways that helped me break my bad eating habits for good!

1 - I had to ditch the things distracting me from my goals

2 - I had to find out what my trigger foods were

3 - I made sure I didn't stop all my favorite foods

4 - I made a point to stop eating from the containers

5 - I found ways to lower my stress levels

6 - I started eating more foods that were rich in fiber

7 - I learned to keep a regular meal schedule as best I could

8 - I wrote down everything I ate in a journal

9 - I made sure I ate enough quality protein

10 - I had to take control of my blood sugar levels

11 - I was eating way too fast and had to slow it down.

12 - I cut down on drinking alcohol

13 - I made sure I planned my meals ahead

14 - I changed from drinking soda to drinking more water

15 - I got out of the diet mentality and into a healthy lifestyle

16 - I changed to eating more healthy fats

17 - I made strong weight loss goals and stuck to them

18 - I became mindful of what I was eating

The good news…

Staying mindful of eating habits and correcting any that may lead to undesirable outcomes is the best way to prevent an eating disorder.

Overeating is a hard habit to break, but you can do it. Using these tips, you can establish a new, healthy routine, finally reach your weight loss goals, and create a healthy, more vibrant you.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset

After a hard day at work, it's easy to let the stress lead you right into your kitchen. But, there are healthier ways of dealing with that stressful situation? Want to find out how?

What are the effects of stress eating?

If stress eating is done on a regular basis, it can lead to weight gain and other health problems like heart disease, high blood pressure or diabetes. As I’ve learned from personal experience, this not only causes you more emotional pain but impacts your physical state as well! 

Learn more ways of how you can deal with stress eating and stress.

1 - Stop stress eating with the correct food choices

The first tip to stop stressful eating is simply to eat healthy food. In times of stress, we tend to seek comfort in junk foods such as chips, chocolate, and candy because they are sweet or salty. But, this can make us end up overeating. 

2 - Exercise can help relieve stress so you don't overeat

Don't let yourself succumb to negative thoughts. When people are stressed they find themselves feeling depressed and overwhelmed which in turn makes them more anxious than before. Exercising helps with managing stress levels so take a jog through the park, go walk around town and just enjoy being outside if at all possible. Research has shown natural light can have a positive effect on our moods too.

3 - Meditation can help relieve stress eating

Meditation is a powerful tool for reducing stress levels and helping you to relax. It doesn't matter how long you spend meditating, just that it gets done every day! 

4 - Learn how to prevent boredom so you don't reach for food and overeat

One way to avoid stress-induced snacks is by implementing things in your everyday life that take up time. You can go get some art supplies at the local art store and paint, draw or try out pottery. You could knit clothing for yourself or someone else.

5 - Find helpful support from family or friends to overcome stress eating

Sometimes when we're dealing with tough times, it can be difficult to go on. That's why in order to get through those rough patches and overcome stress eating, calling a friend or family member is an excellent option. Plus, if you join a support group or sign up for therapy while you are at it, this will help even more, as I said before.

Conclusion 

I'm sure you've experienced this personally before. The feeling of stress and anxiety that builds up to an overwhelming amount is like nothing else in the world. That's why it can be so tough for some people to break their habit of overeating when they are stressed. 

These tips can help you stay on top of your stress and eating habits.

Put all these tips into action as soon as possible, ideally starting today. This way when one day turns bad for whatever reason, you'll have a plan already in place to get back up again instead of succumbing to an unhealthy meal or snack choice that will only compound the problem further down the road.

Hello, I’m Rick Taylar, and this is Weight Loss Mindset!

Do you simply just sit and eat your meals without any distractions? 

Or are you always doing something else at the same time? 

Focusing on what you're eating, when you're eating, helps you lose weight. 

What kind of eater are you? Do you eat slowly, or do you blast through your meal as fast as you can?

Many people are fast eaters because they're so busy. They believe they don't have enough time. Usually because of the rapid pace of modern society, filling up their lives with endless options.

What makes slowing your eating down so important.

When you're feeling calm, peaceful, and focused while you're eating it becomes more like meditation. You have full attention on what you're doing at the time when you're doing it. It sounds simple, and it is. But it can give you some deep insights about your relationship with food. You'll be aware of any emotional changes that come up.

So how can eating this way help you?

Imagine sitting down to your meal and being totally focused on what you're doing. You enjoy the experience being aware of all your senses while you're eating. You notice all the sensational flavors and smells. Your plate comes alive with all the wonderful colors, shapes and textures of the various foods. How would that feel?

It can help you repair any guilt or anxiety you might have about food.

I hope you'll try these simple ideas and become more mindful in your life. It may seem simple, but these small things can make big changes in your life over time.

As I'm sure you're aware, most, if not all, weight loss programs don't actually work. Overweight people who become slimmer usually return to their previous weight again. Most of the time they add a lot more extra weight. Yeah, I've been there too! Many times.

Here are some tips you can use for eating more mindfully. 

Find a quiet place to eat. 

Turn off the TV or any noisy devices. This will help you focus on eating. 

Notice how you feel when you eat, how does the food make you feel.

Practice eating slower without rushing. You should take at least 20 to 30 minutes to eat your meal. It can take about 20 minutes for the brain to register that you don't need to eat anymore. 

Chew your food well. Chew it for longer, not faster. Enjoy every mouthful. 

Keep all distractions away from you when you're eating with a focused mind.

When you eat this way. You'll notice the exact moment you feel full. The body will tell you. Stop eating at this point. Even if there's still some food on your plate. 

If you continuously eat like this and not more than about 80% full, your body will start to feel much more comfortable. 

As you'll see when you eat with a focused mind, it will help you with weight loss. It can help you change your eating behaviors. And when you do this, stress is reduced. 

Learn to eat slower, learn to focus on the moment, and learn to enjoy your life more.

It's well worth it.