Dieting from the Inside Out EP#387: The 6 Weight Loss Do’s and Dont’s (Based on Psychology) | DFIO Ep. 387
If you’ve been white-knuckling your diet - cutting carbs, banning wine, “making up” for overeats, and calling it discipline—this episode shows you a better, psychology-backed path to sustainable fat loss.
Jared breaks down the real "Do’s & Don’ts of Weight Loss" so you can build habits that hold on your hardest days, make peace with the scale, and finally stop the restrict–binge cycle.
In this episode you’ll learn:
- How to build habits you can keep on your worst days (not just your best).
- Why restriction masquerades as “control” — and always backfires.
- The simple rule to enjoy foods you love and still lose fat.
- What to do after an overeat (hint: never “make up for it”).
- Progress over perfection: ditch all-or-nothing and actually stick with it.
- Making peace with the scale so it stops wrecking your day.
- Calibrating expectations: your body can’t change faster than your habits.
- Planning for real life (travel, weekends, chaos) so you don’t “start over Monday.”
(00:00) - Do’s & Don’ts of Weight Loss
(00:56) - Welcome + why this list is different (psychology-backed)
(02:19) - Do #1: Build habits you can keep on your hardest days
(05:42) - Don’t #1: Don’t restrict your way to weight loss and call it control
(08:37) - Do #2: Eat foods you actually enjoy (deprivation kills adherence)
(12:08) - Don’t #2: Don’t try to “make up” for overeating
(16:22) - Do #3: Focus on progress, not perfection
(23:00) - Don’t #3: Don’t assume you have to cut carbs/sugar/wine to lose
(25:09) - Do #4: Make peace with the scale (it’s feedback, not judgment)
(29:10) - Don’t #4: Don’t expect your body to change faster than your habits
(35:30) - Do #5: Plan for real life: travel, stress, weekends, chaos
(39:13) - Don’t #5: Don’t do anything extreme or all-or-nothing
(40:52) - Do #6: Learn to hold space for emotions (reduce stress/emotional eating)
(44:06) - Don’t #6: Don’t get “results-greedy” and blow up what’s working
(46:50) - Free Food Noise Guide (stop thinking about food 24/7) — link below
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