Welcome back to the Self-Selecting Podcast! In Episode 39, I dive deep into my personal toolbox of strategies for navigating the toughest aspects of dieting. From managing hunger to overcoming self-sabotage, I share six non-conventional cheat codes that have allowed me to make better and faster progress in my fat loss phases. Whether you're self-coached or just looking to optimize your diet, these insights will help you break through plateaus and make dieting more sustainable.
Timestamps:
- [01:31] - Introducing the topic: Six cheat codes to dieting and why they work
- [02:20] - Cheat code 1: Thought diffusion and learning to detach from negative dieting thoughts
- [05:15] - Managing hunger during a fat loss phase and accepting discomfort without reacting
- [07:00] - Avoiding impulsive behaviors that undo progress in dieting
- [09:50] - Understanding the concept of net zero habits: How small decisions can negate earlier efforts
- [12:00] - Learning to tolerate hunger and recognizing it as a natural part of fat loss
- [14:30] - Cheat code 2: Reframing your thoughts about hunger and cravings for better control
- [17:40] - How using softer language can reduce the emotional intensity of dieting struggles
- [20:15] - Practicing flexibility in social situations: How to manage food choices when eating out
- [23:40] - Building psychological flexibility: Overcoming mental barriers in dieting
- [27:15] - Cheat code 3: Self as context – Don’t define yourself by past dieting failures
- [30:50] - Overcoming identity-based limitations and why mindset shifts matter in long-term dieting success
- [33:20] - Cheat code 4: Holding space for hunger and cravings without giving in
- [35:45] - Visualizing cravings as billboards on the highway and learning to drive past them
- [38:10] - Cheat code 5: Committed action – Building habits that align with your dieting goals
- [41:20] - Overcoming internal resistance to make healthier choices easier
- [43:50] - Cheat code 6: Playing it out – Using visualization to anticipate the consequences of poor decisions
- [47:00] - Final thoughts on mastering mental and physical strategies for successful dieting
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