Program Yourself Thin Podcast

Episode 70: Bouncing Back Fast

While losing weight, a crucial tool to add to your box is bouncing back fast from setbacks. In terms of mindset, it's important to cultivate a growth mindset, instead of giving up when things get tough, approach challenges as opportunities to learn and grow. Strategies such as tracking progress, setting realistic goals, and seeking support from friends and family can also help in bouncing back fast. Remember, setbacks are a normal part of any journey, but with the right mindset and strategies, you can quickly bounce back and continue towards your goals.

Episode 69: Being Thin is a Skill

Being thin is not just a matter of luck or genetics, it is a skill that can be developed through a combination of mindset, habits, and actions. The first step is to adopt a growth mindset, which means believing that you have the ability to change and improve your body through effort and consistency. From there, you can develop healthy habits such as regular exercise, balanced nutrition, and stress management. Being thin also requires self-discipline, motivation, and resilience, as you will inevitably face obstacles and setbacks along the way. With practice and persistence, you can hone the skill of being thin and enjoy the benefits of a healthy and fit body.

Episode 68: How To Say No To Foods

When losing weight, it can be challenging to resist tempting foods. However, it's important to cultivate a mindset that allows you to say "no" without feeling deprived or guilty. Start by focusing on your goals and why you're committed to them. Remind yourself that saying "no" to certain foods is a choice you're making to achieve those goals.
Shift your perspective from seeing food as a reward or comfort to seeing it as fuel for your body. Recognize that you can still enjoy delicious and healthy foods while staying on track. Practice mindfulness and self-awareness, paying attention to your body's hunger and fullness signals.
And don't be too hard on yourself if you slip up. Remember that progress, not perfection, is the goal. Celebrate your successes and keep moving forward.

Episode 67: The Food That Makes You Thin

Fiber is a type of carbohydrate that the body cannot digest, which means it passes through the digestive system largely intact. This property of fiber makes it an important nutrient for weight loss and weight management. Foods that are high in fiber tend to be filling and can help people feel full for longer periods of time, leading to reduced food intake and lower calorie consumption. Additionally, fiber slows down the absorption of nutrients, including carbohydrates, which can help regulate blood sugar levels and prevent spikes and crashes in energy. Some high-fiber foods include fruits, vegetables, whole grains, and legumes. Incorporating fiber-rich foods into meals can help support weight loss and promote overall health. 

Episode 66: Creating A Weight Loss Support System

Creating a weight loss support system can be a critical step towards achieving long-term success in weight loss goals. Such a system can include friends, family, or even a support group or online community that shares similar objectives. The support system can provide motivation, encouragement, and accountability, making it easier to stay on track and persevere through setbacks. In addition, a support system can provide helpful tips, share resources, and offer constructive feedback. It's also important to communicate openly and honestly with the support system about challenges and successes to keep everyone informed and engaged. With a strong support system in place, individuals are more likely to achieve their weight loss goals and maintain a healthy lifestyle.

Episode 65: Sleep and Weight Loss

Daylight savings time changes can disrupt the body's natural circadian rhythm, leading to difficulty in getting a good night's sleep. Sleep is crucial for weight loss as it helps regulate hormones that control appetite and metabolism. This can lead to overeating and weight gain. To combat the effects of DS changes on sleep, it's important to maintain a consistent sleep schedule, limit caffeine and alcohol intake, and create a relaxing sleep environment. Prioritizing sleep can also aid in weight loss efforts

Episode 64: Stages of Change

In celebration of International Women’s Day, let’s talk about one of the women who has greatly influenced my methods in coaching, Virginia Satir, a pioneer in the field of family therapy and change. Satir's stages of change model identifies five stages individuals go through when they face transitions. The stages are particularly relevant in understanding how individuals approach their weight loss journey.

Episode 63: How To Lose Weight Really Fast

When it comes to losing weight permanently, a mindset change is crucial - and can happen in an instant. Instead of focusing on losing weight fast, it's important to shift your focus towards making sustainable lifestyle changes that will promote long-term weight mastery. By thinking like a thin person and adopting a healthier lifestyle, weight loss will naturally occur over time, and maintaining this lifestyle will ensure that the weight stays off permanently. Remember, slow and steady wins the race when it comes to losing weight for good.

Episode 62: How To Let Go of Regret & Lose Weight

To let go of regret and lose weight, it's essential to focus on developing a positive mindset. Start by forgiving yourself for any past mistakes or decisions that may have led to weight gain or unhealthy habits. Instead of dwelling on the past, focus on the present moment and the future. Set realistic goals for yourself and commit to taking small steps each day to achieve them. Focus on the benefits of healthy habits, such as increased energy and confidence, rather than the negatives of past mistakes. Practice self-care, including getting enough rest and engaging in activities that bring you joy. Celebrate your progress, and remember that change takes time and effort.

Episode 61: When You Feel Like Giving Up

When you feel like giving up on weight loss, it's important to focus on your mindset. First, remind yourself of your reasons for wanting to lose weight, whether it's for health, confidence, or any other personal goal. Then, try to reframe your thinking from an "all or nothing" mentality to a more flexible and forgiving one. Acknowledge that setbacks and slip-ups are a natural part of the process, and use them as learning opportunities instead of reasons to give up. Remember to celebrate small victories and progress, and seek support from friends, family, or a professional if needed. Finally, practice self-compassion and kindness towards yourself, as weight loss can be a challenging journey.