EPISODE TRANSCRIPT
You want to learn the 5 basic simple action steps that will cause you to lose the weight & get to your ideal weight for good, then today’s episode is for you…
In today’s episode, I want to teach you the 5 simple basics steps….what I call the 5 fundamental steps that you need to practice to get down & stay at your goal weight. Im all about working on your brain which includes your thought s& emotions that cause you to overeat. But then I do asked every single day..Anu, all that is amazing & but still tell me what to eat & what to do to lose weight. So here is my answer to you all…
Ready…
Let’s go
Now before I get into these 5 basics…let me warn you that these are so simple that there is a possibility that you may either discount them totally & not take action or you’ll bee like Anu, listen I already follow these, still I’m not able to lose weight.
So firstly yes they are simple but they are extremely potent…
These are the fundamentals,,,until you master these, the nitty gritty nuisances wont be applicable for you…why because you wont be able to follow through the more advanced tools…
It’s like a student wanting to do algebra when he doesn’t even know the basic number count…ya its thats crazy…
I mean people are eating all sorts of junk and they want to know how much protein grams would lead to weight loss…now that….that annoys me & worries me…because that means they’ll still buy the false narrative that there is some magic combination of food which is going to work for them…
You have to master the simple basics first before you can proceed…
You have to become the person who follows these steps like this is who I am…
And whenever you are stuck, just like with anything in life, you got to come back to the basics…they work…every single time…they always do…
So do not underestimate the power of these 5 simple basics…
Now the 5 basics are
Make your precise eating plan a day ahead in writing
No ultra processed food including sugar, white flour & the like. And each meal plant strong
Water 2 to 3 litres
Sleep 7-9 hours
30 minutes of intentional movement as a bare minimum every single day…
That s it…done
So lemme elaborate…Coming to the first basic…
If you struggle with extra weight or struggle with maintaining your weight, then you got to get into the habit of making a food plan in writing a day ahead…
Now chances are some of you might be like, aaaa I already do this but I’m overweight…n so when my clients say this to me & I ask them, show me your food journal…where is your written food plan…they are like…oh , that.
No I eat the same things, everyday…
So the plan is my head.
Ya, that is what I said, these 5 basics sound very simple, but they are very powerful…
And the first one, I have met anybody teaching about the power & the why behind making their eating decisions ahead of time…even if you eat the same things every single day, I am sure that you do not write your food plan and I’m also sure that you do not eat day after day the same amount.
And then do not even get me started on the second point…Processed foods including sugar & flour & deep fried at high temperatures, these hyper palatable foods meaning we have taken something from nature & altered it to make it extremely delicious & intensely stimulating for our reward pathways of the brain. So we keep eating such foods and our brain goes like, oh that - that was good…girl, I want more…
And no wonder you end up overeating… And when you are consuming such foods, the normal stuff…the home made dal, chawal, bhindi, tinde all seems boring…of course it is boring…where did you buy the belief that food is suppose to be orgasmic all the time…and oh the salad is only a slice of onion on our plates…so the second basic is removing processed foods from your diet & eating plant strong diet… which means you could be eating vegetarian or non vegetarian…you could be eating high fat, moderate or low fat but the star on your plate are the plants…i encourage you to start cultivating your palate for more & more plants. Leafy greens, fibrous veggies, & fruits…all great for you, for your energy, gut health, waistlines, brain…
Alright, as I side note, I will be covering the topic of treat foods very soon, but as of right now, I want you to plan for teat foods ahead of time & then have then.
The third basic is water…so many of us spend our days in dehydration…and confuse our thirst to be hunger. Im not elaborating the benefits of properly hydrating yourself. The only thing I will emphasise is that if you want to stay heavy, bloated, feeling tired & fatigued…don't drink water or drink it sporadically…But if you looking to burn fat, speed up your bodily processes including metabolism, up level your energy, drink up at regular intervals through out the day….at least 2 to 3 litres.
Next up on my list of 5 basics is sleep 7-9 hours…So I’m working with a gynac & when we started our work together, she was like, no way. I cannot work on my sleep…its impossible. Turns out that she would come back at 7-8 pm sometimes, 6 days a week. Then slept at 1-1:30 am every single night & woke up at 7 in the morning. Well, simple talking about sleep gives you a myopic view but when you link it with your overall performance & productivity…and not to mention, the feeling of drag & meh…and yes, the extra weight posing all sorts of health risks plus living in constant agony & weight suffering along with weight coaching…yes, you want to work on your sleep.
She worked on her sleep. We worked on something called circadian rhythm which is the advanced step once you master the amount of sleep…so that is working on sleep timing…anyways, currently she has gotten into the habit of sleeping at 10 & getting up at 6 and needless to say, she has fallen in love with this routine. So just as a side note, being up for late nights day after day is bad for your belly & it messes with lots of other health parameters.
So moving on the 5the basic is 30 minutes of intentional movement every single day. The point of this movement has nothing to do with exercise. See exercise is a biological imperative just like food. Your body begs for it every single day. But when you keep connecting & using exercise for what it is not meant to be used, you simply stay ignorant to utilise this life enhancing tool.
So 30 minutes could be a walk, a jog, a dance class, a stroll in your house, yoga class, maybe a gym session…anything that makes you alive…exercises releases this cocktail of neurotransmitter that is so important for your mental & emotional health…cool
So these are the 5 basics…but as I told you before, they sound simple…but they are going to bring up all your stuff on the surface of your conscious awareness.
I had one client who weighed 120 kgs, she lost 6 kgs during her first 6 months…and in her own words, without doing this work, she would have quit in the 3rd month itself, just like hundreds of times before when she had quit. But she kept going. Now that is why the power of understanding your brain & working with a mentor becomes critical. Now because she continued with the journey & did not quit. Because she continued to receive the support, she lost 36 kgs in the following 6 months. What…yes, that is the power of the 5 basics…and as I said, they will bring up all your excuses, bs lies, your emotions, your reasons & justifications for not being able to practice these with 100 % integrity…and that is where you need to do the work…
Listen, I always say, its not about the weight & its also about the weight. About the weight because weight for sure is an important aspect of your body. But not about the weight because so many women lose the extra weight 5, 8, 10, 20, 50 kgs…but put it back again…why, because it is about who you become in the process of losing weight.
It’s about learning to overcome your own self that keeps you small & mediocre. It’s about rising above the life long beliefs that your primitive brain has been conditioned with. It’s about teaching your brain to thrive in your power.
Its about making your life so delicious & so amazing that food is simply is playing a supporting role & your are the star, not the vive versa. Well actually this is the epic truth that you must begin to acknowledge that you are the star & not the food.
So my dear, from this week, start practicing the 5 basic fundamentals with 100% commitment. Lemme how it goes.
That is it. Hey it would be great if you could leave me a review on iTunes. That would help in my mission & spread this message to more amazing women like you. Thank you so much. I will talk to you soon.
