Four Actions for a Permanent Weight Loss Solution

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Four-Actions-for-a-Permanent-Weight-Loss-Solution I really know how it feels when you’re always trying to start a new diet without getting any long term results. Everything starts well the first days, you’re feeling happy and proud of yourself and then you get invited to a dinner or a party… There is plenty of delicious food around, you try to resist and avoid the pain of depriving yourself… but suddenly you crash down, you forget about your diet and indulge yourself with the instant pleasure of eating these fatty foods.

I totally understand as it used to happen to me before. But not anymore!

From my personal experience, if you need to start a healthy nutrition and maintain your weight loss (the hard part in fact), you should learn how to control the power of pain and pleasure associated to your food. It’s all about your mindset!

Before you start, please download this sheet to help you start the exercise:  Download Sheet

Action 01

Write down why I haven’t taken action to start losing weight?
In the past, what pain have I linked to taking this action?

Answering these questions will help you understand that what has held you back is that you’ve associated greater pain to taking the action than to not taking it. Be honest with yourself! If you’re thinking, “I have no pain associated to it”, think a little harder. Maybe the pain is simple: maybe it’s the pain of taking time out of your busy schedule to cook or prepare your meals.

Action 02

Write down all the pleasure you’ve had in the past by indulging in this negative pattern.
For example, if you think you should lose some weight, why have you continued to eat whole pans of brownies and bulk-size bags of chips, and to guzzle twelve-packs of soda cans?

You’re avoiding the pain of depriving yourself, yes, and at the same time you’re really doing this because it makes you feel good right now. It gives you pleasure! Instant pleasure! No one wants to give up these feelings! In order to create a change that will last, we need to find a new way to get the same pleasure without any negative consequences.
Identifying the pleasure you’ve been getting will help you know what your target is.

Action 03

Write down what it will cost you if you don’t change now.
What will happen if you don’t stop eating so much sugar and fat? Be honest with yourself!

What’s it going to cost you over the next six, twelve, twenty four months?
What’s it going to cost you emotionally?
What’s it going to cost you in terms of your self-image?
What will it cost you in your physical energy level?
What will it cost you in your feelings of self-esteem?
What will it cost you in your relationships with the people you care about most?
How does that make you feel?

Don’t just say, “I will be fat”. That’s not enough! You’ve got to remember that what drive us are our emotions. So get associated and use pain as your friend, one that can drive you to a new level of success.
For example, you won’t be able to play with your kids due to your low-back pain, you will start taking medicine to treat diabetes or hypertension, you may risk a heart attack….

Action 04

The final step is to write down all the pleasure you’ll receive by taking each of these actions right now.
Make a huge list that will drive you emotionally, that will really get you excited:
I’ll gain the feeling of really being in control of my life, of knowing that I’m in charge.
I’ll gain a new level of self- confidence.
I’ll gain physical vitality and health.
I’ll be able to strengthen all my relationships.
I’ll develop more willpower which I could use in every other area of my life.
My life will be better in all these ways, now.

Over the next six, twelve, twenty four months. By taking these actions, I will live my dream. Envision all the positive impacts both in the present and in the long term.

Start Now

I encourage you to take the time now to complete this exercise! There’s no time like the present. But if you really can’t right now, just make sure to come back to this exercise later and demonstrate to yourself the control you have over the twin powers of pain and pleasure.


Hope I was able to help you take an action and start a new healthy lifestyle. I would love to hear your feedback once you apply these actions.

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Author: Fares

Fares Saad is the Chief Fitness Officer of Healthy Lifestyle in Antelias. Fares is a certified personal trainer who holds multiple specialty certifications including Sports Medicine Specialist, Technical Aspect of Weight Training, Lifestyle Fitness Coaching and Certified Sports Nutritionist. Recognized for his expertise, dedication and ethics as well as for his personal charisma, Fares continues to positively change lives with his specialized understanding of fitness and nutrition and how they apply to overall health and well-being.

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