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Goals and Motivation
Beliefs and Attitude
People and Circumstances
Method – Exercise and Nutrition
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About Osha Key
Even though this book is short, you might prefer listening to reading. That is why I’ve included a complementary AUDIO version of this book for you.
You can listen to it straight away, or download as mp3 and listen while on the road, in the gym or walking outside.
Hi, I’m Osha. I’m a certified nutritionist and a weight loss coach. I’m healthy and fit but it wasn’t always this way. I used to be overweight and got very sick in 2009. Today I’m immensely grateful for my struggles with weight and body image, since it made me embark on a health and personal growth journey.
After losing 40 lbs. of fat and completely transforming my body and life, I’m now sharing my experience and knowledge, and helping others do the same.
Osha Key before and after picture
Some studies show that 95% of people fail at weight loss in the long term. We’ve all heard about how people create New Year’s resolutions and how they often give up even before the end of January. Most of us know or at least have an idea how to lose weight, however a wish or a goal frequently remains just a wish or a goal.
I was one of those people who swore they were going to exercise, eat healthy and not eat after 6pm. However, in many instances I would meet a friend for dinner instead of going to the gym (ironically, after 6pm). I would stay up late watching movies and munching on chips or chocolate. Instead of a salad, I would order pasta, and wouldn’t skip a dessert if someone offered. I’d justify it to myself by saying “it’s rude to refuse.”
I struggled with my weight and body image for over a decade. It all started when I was a teenager and started gaining weight, although I was eating the same foods as my skinny friends. I often felt ugly and not good enough, so I tried to compensate it with being good at school and also trying to be “cool”.
My attempts “to be cool” lead me to smoking (yep, it was still considered pretty cool to smoke when I was a teenager), wearing loads of makeup, drinking alcohol at parties and hanging-out with friends in cafes.
In an attempt to lose weight I would often opt for a coffee and cigarettes instead of real food. That’s where my coffee addiction and bad relationship with food started.
My weight fluctuated depending on the season and my love life. As a rule, I would always gain 10-15 pounds during Christmas holidays and feel pretty miserable in winter. I’d often lose weight in summer (through crazy dieting) or when I fell in love.
However, my bad habits caught up with me in 2009. I got very sick and reached my all-time highest weight. Then I started looking at my problem differently – from a perspective of health. But even then I did loads of mistakes and it took a few years to get to my ideal weight and health.
I learned a lot along the way. I have made my health and fitness a priority and no longer practice any bad habits. However, I see so many folks who still keep failing at weight loss, and having been there myself, I feel for them.
Therefore, I kept asking myself: “Why is it that people either cannot lose weight or cannot keep it off for good? What did I do differently to get out of this vicious cycle?”
It led me to research why people fail at losing weight. To be honest, I’m a big believer that there are no failures in life. People just quit. But for the sake of simplicity, let’s give ‘it’ a name – ‘reasons of failure’. I have identified those reasons and then given a solution to each of them so that you can avoid those mistakes and succeed.
Before I start, I want to say that not everyone will succeed at weight loss. Some of you will, some of you won’t. It merely depends on how willing you are to change your patterns and achieve the body you desire. Please take note that you do have the power to change it. You do deserve the best body you can have and the best lifestyle you can live.
Before judging yourself, you should know that most people experience the same problems. It is mostly not your fault. You are human. Unconscious patterns control us. It’s not fair, I know. But this is how it is for everyone.
While doing my research I noticed that most of these reasons are interconnected. For the sake of clarity and comprehension, I have categorized the reasons into 4 different categories:
1) Goals and Motivation;
2) Beliefs and Attitude;
3) External factors (other people and circumstances); and
4) Methods (nutrition and exercise).
Please open your mind and heart to this new information. If some of the advice resonates with you, go ahead and take it on board. If it doesn’t, perhaps you’re not ready yet or that is just simply not suitable for you.
It’s OK. Maybe reading this information will just plant a seed that will grow into something bigger later.
LET’S GET STARTED!
“If you want something you’ve never had, you have to do something you’ve never done.”
[_– _]Thomas Jefferson
[*People don’t know or haven’t defined their clear values in life. *]I feel that this is the most important reason why people fail not just at weight loss but why they also don’t succeed in many other areas of their lives.
It is easy to get confused, distracted and fall off the wagon (not only in weight loss, but in general) when you don’t know your clear values. I used to be overweight, smoke, drink loads of coffee (3-5 cups a day), drink alcohol and eat whatever tasted good. One day I did an exercise about 7 years ago… It changed my life, but the change was subtle. It didn’t happen overnight. It took months and even years to change some of my habits. I no longer smoke, drink any form of alcohol, or harm my body with processed foods. Instead, I eat healthy and consciously at every meal, exercise regularly, I am fit and strong.
The exercise that I did that changed my life was defining clear values, i.e. the things that are most important in life, for example, health family, friends, career, having a good time, financial freedom, creativity, self-expression, community, independence, etc.
It is vital that I share this exercise with you therefore I’ve created a beautifully designed PDF worksheet where you can select your most important values from a list, and then prioritize them. You can download this PDF worksheet at here.
Defining your core values is very powerful and will help you not just to lose weight, but also to figure out many other things life.
When I did this exercise 7 years ago, my first and most important value was health. I was a little shocked. Deep inside I wanted to be healthy and I knew that was the most important thing to me, but I didn’t express it and it wasn’t conscious, therefore my actions and habits didn’t reflect it. I was shocked that health was the most important thing in my life, however, I smoked! These two don’t go together, do they?
The shift didn’t happen overnight, but the seed was planted. Years later, it has grown beautifully. Not only had I changed my unhealthy habits to healthy ones, but I also changed my career, so I can help people improve their health and lives. Now, I want you do this exercise. Go ahead and download this worksheet now. Yes, now. Not tomorrow and continue reading only after completing the exercise.
[*Uninspiring goals. *]You just focus on losing weight, but don’t see the whole picture. You don’t see how your life will change for the better if you achieve this goal. You envision yourself looking good and slim at a certain event (wedding, school reunion party, etc.) but this is a very superficial motivation and won’t last long. You should focus on positive emotions and positive impact it will have on your life.
Rather than envisioning a ‘thing’ as your goal, envision – with all the strength in your imagination – how you will feel when you achieve this goal. That will help you get, and stay inspired.
Unrealistic goals. People get excited about goal setting and decide to lose 20 kilograms in 3 months. They are set up for a failure, because it isn’t a realistic goal. Setting such a goal wouldn’t even be healthy. So they start working out, but probably unconsciously they don’t even believe they can do it. Therefore, they start sabotaging themselves from day one. And even if they do believe in it, the closer they get to the deadline, the more they realize that it is not achievable. Instead of continuing on, they just give up and quit.
People overestimate what they can do in a week or a month. Inability to achieve their set goals creates discouragement and the feeling that the final goal is slipping away.
It is better set a goal to workout 5 days a week and eat a clean diet, rather than how much weight you want to lose. The only thing you can control is your actions and thoughts. You can’t directly control how your body will react to those actions. Trust that eating a clean healthy diet and exercising will help you achieve the desired results.
[*Focus on short term goals rather than long term goals. *]Yes, all of us have done that – lost weight in a fairly short time (maybe we were motivated about some event or fell in love). Usually it’s by doing something unhealthy, even extreme, like starving yourself, over-exercising, eliminating some macro nutrients, etc. Anything that is extreme is not sustainable in the long term. Fad diets, starvation and other extreme methods set you up for a failure – you will be tempted to binge and regain your weight back (or even gain more!).
Focus on long term goals: getting healthier, increasing your fitness level and feeling good. You want to keep the weight off for the rest of your life rather than seeing your scales going up and down like a roller coaster.
In order to do that, you must have a clear vision of who you want to become. I’ve got a bonus PDF worksheet that will help you create that vision for yourself. You can download it here.
You don’t have your goals written on paper and don’t look at them daily. There is a huge difference between keeping your goal in mind and actually putting it down on a piece of paper.
Write down your goals and keep them in the obvious place where you could see them daily, e.g. on a fridge, on a mirror, in your car or on a computer desktop.
Another great idea is to make a vision board, such as pictures of your dream body and lifestyle. When your goals are visual, you program your subconscious mind to achieve them.
Getting stuck in a comfort zone. A lot of people get comfortable and don’t want to change their habits, because it requires effort.
Imagine that you have a crystal ball which can show you your future. If you don’t change anything now, what will your future-self look like? Will you be the best version of yourself? Will you have the energy and vitality to accomplish your goals or be the right example for your kids? What if you change your habits now? How would that impact your future life? Would you be able to reach your potential? If not, what are you currently doing about it?
If still in doubt, perhaps you haven’t done the ‘values exercise’ as described in reason number 1.
Lack of motivation. You want to be slim and fit, but don’t have strong enough motivation. Motivation can be external (look good in front of other people, in that particular party, etc.) or internal (self-satisfaction, feeling energized, etc.). External motivation is more temporary and superficial. Internal motivation is stronger and usually is what keeps you going.
Focus on internal motivation. Think about what you’d feel like when you lose those unwanted pounds. A “Vision board” as explained in the reason number 5 is usually a great tool to keep you motivated. And don’t forget to identify your values as explained in the reason number 1. You can do it! You deserve it!
Habitual impulses and lack of impulse control. People are used to watching TV after work instead of going to the gym. Hanging out with friends, drinking wine, instead of drinking green smoothies and herbal teas. Staying up late and then sleeping in instead of going for a run first thing in the morning. We can get motivated for a little while, but if we do not stay present and alert, old habits will kick in.
It is true that patterns and habits control our lives. In order to break them, we need to stay present and self-aware. Daily meditation practice, keeping a journal and writing down your achievements and goals every day will help you stay present and alert.
Inability to complete tasks and follow through on your goals. Some people tend to stop before completing anything. The reasons might be hidden deeper e.g. fear of success, fear of failure, habitual impulses and other reasons discussed in this e-book.
Set smaller deadlines and short term goals which will be easy to accomplish. And then promise to yourself to do anything it takes to achieve this one goal. Take one day or one week at a time. It actually damages your will power and your brain if you fail to follow through too many times.
You can train your subconscious mind to accomplish goals and not to give up in the process. For example, say to yourself that you will run at a particular speed, let’s say 8 km/h, for 30 minutes and make sure you accomplish it. Do not stop or decrease the speed on the minute 28. Do it for exactly 30 minutes. Or if you decide to do 3 sets of each exercise in your program, make sure you stick to that. This way you are training your brain to accomplish all tasks.
If you are unable to delay gratification and need comfort foods or comforting actions (like lying on a coach or drinking wine) to make you content, then you are probably not really satisfied with your life. Look deeper and ask yourself: ‘Why do you want to numb yourself and what is it in your life that you want to escape from?’ If you haven’t downloaded my free PDF worksheet to define your vision, then make sure to do it now at here before you move to reason #10 as it will help you end self-sabotage, stop procrastinating and follow through.
People do not understand the risks of being overweight or the benefits of being fit. Good looks are not a strong enough motivation. Being obese for a long period of time can be fatal, accounting for thousands of deaths each year. Many studies have shown and proven without any doubt that losing body fat will improve and lengthen your life.
Educate yourself about the health benefits of being fit and risks of being overweight or obese. Ask almighty ‘Google’ and it will give you plenty of explanations and real life examples.
“You can have anything you want if you’re willing to give up a belief that you can’t have it”.
– Robert Anthony
You don’t believe it is possible. You want to lose those extra pounds and look hot in a bathing suit, but consciously or unconsciously you don’t believe that it is possible or that you are capable of achieving it. Perhaps you have tried so many times in the past, but did not succeed or succeeded but gained all the weight back again. You failed so many times that you have lost faith in yourself.
In order to succeed in weight loss it is vital to let go of the past. Forget your past failures (or use them as lessons) and tell yourself that anything is possible if you really want it. I am not here to convince you that anything is possible. Successful people know, if one sets a fitness goal and is really determined, he or she will sooner or later achieve it if they stick to it long enough.
Why would you expect a convincingly successful outcome when you haven’t convinced yourself that it’s possible?
OK. Let’s do another exercise:
1. One of the great techniques to let go of the past is to take a piece of paper and write down things that you are holding on to, but are not serving you anymore. It could be your beliefs, past experiences, patterns or habits;
2. After you’ve completed the list, read it again and try to put all the bad energy that you have inside into that piece of paper;
3. Burn that piece of paper and imagine how you are letting go of those beliefs, experiences, patterns and habits that are no longer serving you;
4. Dig a small hole in the ground and bury the ashes. This is one of the best exercises to feel an instant shift in your perception.
To gain assurance that achieving your dream body is possible, you can go online and search on Google or You Tube for success stories how people have successfully changed their bodies and lives. That could be a great kick-start for your weight loss motivation. If they can do it, why can’t you? You can use my story as a motivation too. Read about my weight loss journey here. Now, go and do this exercise before going to No. 12.
Fear of failure and/or thinking that failure is final. You are afraid that you will not achieve your goals and will embarrass yourself among others or will get disappointed with yourself. It’s safer not to start at all. That way you know you won’t fail.
Decide to see a failure as a temporary situation. Really there are no failures, just setbacks and lessons. By embracing this new attitude you will understand that you cannot fail – you can only quit too early. It just delays your eventual success. It took me years to achieve my ideal weight. I learned from my mistakes and decided to use them as knowledge. It is almost impossible to succeed every time, the first time.
Did you know that Oprah Winfrey was demoted from her job as a news anchor, because she “wasn’t fit for television”. Walt Disney was fired from a newspaper for “lacking imagination and original ideas”. Michael Jordan was cut from his high school basketball team, and The Beatles were rejected by ‘Decca’ recording studios and were told they have no future in the music industry? What would have happened if they took these ‘failures’ as final?
Fear of success. This is actually more dangerous and ‘debilitating’ than the fear of failure. You’re afraid that if you achieved the perfect body, it might not make you happy? Would your friends, partner, or family start acting weird? Would they be jealous? These thoughts are one of the biggest reasons for self-sabotage.
If you decide to be grateful and present, no matter what happens, you are going to be happy. You choose happiness. You are not going to feel better than your friends and family members just because your body changed. Be present every day, practice meditation and gratitude.
Don’t judge your friends and family if they’re not changing their eating habits or exercising. Keep in mind that they might not be ready yet. Just be a shining example and keep loving and appreciating them just as you always do.
Lack of self-love. This is a big reason why most people sabotage themselves, not just in weight loss but in many areas of their lives. They actually do not believe that they deserve to be that hot girl in a bikini, or that athletic guy with six-pack abs. Lack of self-love makes you eat junk food and not take care of your body. Self-love is the most important element to your health, fitness and other areas of your life.
Think about everything your body does for you. All the functions it carries out to keep you alive. It is amazing, isn’t it? You have been abusing it with unhealthy foods, caffeine, lack of sleep, stress, but it still loves you back by keeping you alive and functioning.
A famous study by Dr. Masura Emoto demonstrates that the energy of our thoughts has a direct effect on the geometric structure of water molecules. When 2000 people were intentionally thinking negative thoughts like ‘You make me sick’, “I hate you’, or ‘I will kill you’ it affected the water in the room. When it was frozen, it formed uneven, unsymmetrical ‘ugly’ crystals. When people prayed and thought positive thoughts like ‘I love you’ and ‘Thank you’, the water formed beautiful symmetrical crystals.
Our bodies are made of ~70% water. If the thoughts affect water and we are mostly water, think about how your everyday thoughts affect your cells in the body. If you don’t love yourself and always criticize yourself, what does it communicate to your cells?
People are scared that they will be deprived for the rest of their lives if they change their lifestyle. This challenge has been a huge one for me! I would be planning to go on a strict program, but then think ‘Oh no, will I ever be able to enjoy a baked pie, or a cup of coffee again in my life? I’m not ready to let it go completely!’
By taking one day at a time, you dramatically increase your chances of success. Focus on eating healthy and exercising TODAY. Do you really want to bother your brain with pointless thoughts such as, ‘What are you going to eat in 10 years’ time?’ This is actually one of the techniques I used to stop smoking and drinking. I was telling to myself each day that I will allow myself to smoke, but I will refrain today. And if I really want it, I will smoke tomorrow. I kept doing it every day and I’m proud to say that I haven’t had a cigarette since 2009. My new friends cannot even believe that such a health-nut like me ever used to harm myself with such addictions.
Fear of commitment or lack of commitment. It is true that changing your lifestyle takes time and effort. Just as Rome wasn’t built in a day and accumulating body fat didn’t happen overnight, your extra pounds won’t melt overnight. It takes time and of course, commitment. Yes, commitment. It is a scary word for some people. They are afraid to commit, because they are so used to their current habits and routines, and changing them looks scary, unfamiliar and uncomfortable.
People who want to succeed at weight loss have to know why they’re doing it and why it is important to them. That’s why it’s vital to know your core values, as already discussed in the reason #1. Have you done it yet? Once you know your values, you will soon understand that commitment is inevitable if you want to live according to them. You either commit or you don’t attempt at all. Are you really serious about this? Do you want to get your dream body and finally feel your best? If so, you will need to commit. There is no way around it.
Self-pity. Some people spend more time thinking about the problem and feeling sorry for themselves than actually taking action to overcome the problem.
Imagine you have a crystal ball again, and can see the future. What will happen if you feel self-pity about yourself and do nothing? Let me guess – nothing will happen, right? And what will happen if you commit to becoming the best version of yourself? You can either choose to be unhappy and insecure about your body, or you can become the best that you can be: fit, healthy, strong, beautiful, and confident. It’s up to you. If deep inside you want to be the best version of yourself, but don’t feel you’re worth it, go back to reason number 14 and try to nourish self-love.
Blaming the gene pool. I can tell you that has been one of my biggest excuses for years! I come from a family where all women are more or less overweight, (although they’re the most amazing people in the world!). We learn at school and through media that genes control our destiny to become overweight or obese, and we buy into this theory. New science tells us something else! A grandmother used to eat lots of fried chicken, so did her daughter, and then her granddaughter. Habits are passed through generations. We inherit eating and lifestyle habits from our parents. Did you know this joke where a woman says to a doctor: ‘Doctor, the problem is that obesity runs in our family’, and the doctor replies: ‘No, the problem is that no one runs in your family’.
Epigenetics is the study of changes in gene expression or cellular phenotype, caused by mechanisms other than changes in the underlying DNA sequence. Epigenetics shows that we’re not destined by our genes (if you’re interested in more information feel free to watch this free video on YouTube: Bruce Lipton – ‘The Power Of Consciousness’, Interview by Iain McNay at www.youtube.com/watch?v=VYYXq1Ox4sk. Yes, we do have genes, but we also control which genes we activate in our lifetime. By eating doughnuts, fried and sugary foods people activate the genes in DNA that make them fat and sick. However, by eating whole foods and exercising regularly you can activate your hot body and long healthy life genes. Success and a beautiful body are earned.
Impatience or a false belief that your body is going to change overnight. A lot of people start a weight loss program and get discouraged if they don’t see immediate results.
If you understand that it is going to take time and accept it, it will be much easier for you. Remind yourself every day that you are doing great and the results will come sooner or later. The best strategy is to set your goals related to diet and exercise, e.g. set a goal to work-out 4-5 times a week and to eat unprocessed whole foods 95% of a time. This way you know that you are in total control of your goals. On the other hand, if you set a goal to lose 10 pounds in one month, you cannot really control it because you don’t know how your body will react to your diet and exercise routine.
Negative attitude and poor internal programming. Many people focus on negative things; they notice only the parts of their body that they don’t like, focus on negative circumstances and negative people. It lowers their vibration and they attract more negativity to their life which can also sabotage weight loss. Your thoughts, words, and imagination affect real results – you co-create your reality.
Be conscious and analyze your thoughts and their patterns. What’s the internal dialogue? Behavioral patterns can be changed through increasing self-awareness and consciously establishing new patterns. For example, start your day with a gratitude list – simply list things that you’re grateful for, e.g. being alive, having hands and legs, being healthy, having loving family and friends, being able to walk, etc.
Whenever a negative thought comes into your mind, recognize it, smile and say to it: ‘I know you are my old pattern, you lived inside of me for a long time, but we both know now that it is time for you to go. Goodbye.’ If it doesn’t work the first time, it’s fine and completely normal. Remember that old habits are hard to break, but the more you do it, the easier and more effective it becomes. Soon it will be a new strong pattern and every time you will notice any negativity you will not buy into it.
Another great tool is meditation – spare at least 5-10 minutes a day to sit in stillness and peace.
People fail to visualize and use the correct thinking. Visualization is a very powerful tool.
Define exactly how you want to look. Even if it might feel very unrealistic now, visualize yourself as you would look like in your wildest dreams. And imagine as it has already happened. Everything starts with an intention, and now quantum physics have proven that our intention co-creates the reality.
Looking for reasons why this diet or exercise regimen will not work. If you look for reasons why it won’t work you will find them! People underestimate the power of the mind. As mentioned earlier, if you study quantum physics you will find out that our intention co-creates our reality. When you look for reasons why you’d fail, you will find them and it will make you fail.
Research different weight loss programs and choose one. Then do not question it and don’t look for reasons why it won’t work. You’re free to look for those reasons and flaws in the program before you start it and while you’re still researching. When you commit to it, have faith and stick to it until you get the results.
Low standards. As one of the best self-help authors and motivational speakers Anthony Robbins says, the way you look today is not a reflection of your wishes or your goals; it is a reflection of your standards. If you let yourself eat that hamburger while being overweight, it’s an expression of your standards.
You have to raise your standards if you want to change your body. You need to change the perception of yourself and see yourself as a fit, healthy person. I know it’s easier said than done, but if you nourish self-love and spend some time working with yourself, you will get there!
People focus on the technique and ignore their mind-set. Yes, proper nutrition and training program are important, but you need to embrace your mind-set to assist you, rather than sabotage you, in your weight loss journey.
Don’t wait until you feel challenged, vulnerable and just about to fall off the weight loss wagon. Prevent this by working on your mind-set with daily meditation, journaling, being conscious and reminding yourself why it is important to you on a daily basis.
[*Analysis paralysis. *]I see so many people spending too much time researching, analyzing and criticizing different weight loss methods, but not taking action! Inability to initiate and procrastination will get you nowhere, but to increased numbers on the scales. I know a person who has bought more than 10 weight loss programs and cookbooks, but still eats take-outs and chocolate daily!
Make a decision to commit to one weight loss method and focus all your energy on it rather than researching and analyzing.
Don’t have a strong reason WHY. This is one of the most important reasons why people do not succeed in weight loss. They do it for all the wrong reasons (e.g. to make an ex boyfriend jealous, attract somebody’s attention, fit into a dress or look good at the party) and not for themselves. And in many cases, people do not even define a reason, they just say they want to lose weight, but don’t really ask themselves what’s the ‘WHY’ behind it.
Take a moment by yourself (it would help if you could create a peaceful atmosphere – light up some candles, put on a nice relaxing music and sit down comfortably), get a piece of paper and write down reasons why you should get in your best shape ever.
It could be having the best health, preventing diseases, feeling confident in your body, being physically and mentally strong and becoming the best version of you. I’ve got an exercise that will help you define the best version of you and you can do it when you download a worksheet here
“Excuses are lies wrapped up in reasons”.
– Howard Wright
Looking for excuses and blaming others or the situation. Some people always try to look for reasons outside of themselves. They don’t have access to the gym, don’t have time, eating healthy costs too much, etc. Another challenge could be excessive dependency on others or being a victim of your circumstances.
The fact is you don’t need a gym to exercise. There are plenty of ways how you can workout at home (e.g. there are lots of free videos on You Tube. Here are some of my favorites:
•Yoga by Tara Stiles at bit.ly/awlm-tarastyles
•Zuzka Light at bit.ly/awlm-zuskalight
•8 minute abs at bit.ly/awlm-8minabs
Buying whole foods and cooking at home is always cheaper than eating processed foods, dining out at restaurants or buying take-out. If you really want something, you will find the way. If you don’t, you’ll find an excuse. If you are still thinking of excuses, go back to the reason number 1 and reconsider your values. Waiting for others to do something to help you is not the best option. Take action yourself. Everyone has issues and difficulties. It’s all about how you deal with those circumstances and how hard are you willing to work to overcome them.
You don’t want to be a disrupter. You’re afraid you might lose or hurt your loved ones, or that you won’t be able to enjoy your time with them if you don’t continue having the same habits (enjoying the same foods and drinks while hanging out). Perhaps other people have convinced you that “we are what we are, and it is always going to be this way.” They don’t want you to change for the better as it might reflect that they’re not progressing. Being someone who disrupts the status quo is scary because disruption is perceived as a threat to our threat-sensitive brains.
Sometimes you have to disrupt the status quo, otherwise you’ll never know what you can achieve in life. Focus on your own goals and what’s important to you, rather than trying to please other people and live by their standards. You should build a true connection with your friends and make that connection more important than any food or drink. Don’t judge your friends. If you’ve decided to go down a healthier path, it doesn’t necessarily mean that your friends are ready to do that too. Don’t force them or talk down to them. Usually that’s why people lose friends, when they’re changing. They become judgmental. Be understanding and just bring your own salad or other healthy snacks to gatherings. If they ask you for information share it with them, but otherwise don’t try to impose your new beliefs and habits on them.
Networking with like-minded people is a great idea when changing lifestyle habits. You will not only meet new people and learn from them, but will also make new friends to hang out with. I can tell from my own experience that when your friends eat clean and workout regularly, it is so much easier for you to stay on this path as well. Check out www.meetup.com for local meet-ups and do some research into what is happening in your area. Also, when you have an intention and are willing to meet health-minded people, you’ll be surprised how quickly you will attract them! Maybe you’ll have a chat with your new neighbor and find out that she or he is interested in exercising. Maybe you’ll bump into someone at the book store and start a conversation about nutrition. Be open and you will be guided.
Doing it alone is hard. You might get lonely, discouraged or bored.
Doing it with a buddy helps with motivation and accountability. Find other likeminded individuals that share your goals, action plans, experiences and information. (If you don’t have any friends that want to join you, look for a buddy online). It will not only be more fun, but will help you stay on track.
[*You’re waiting for everything to be “just right” before starting weight loss. *]When you get more time, when you finish that project, when you can afford a gym membership, when you move to a new house, when you change job, etc.
The truth is, the perfect moment almost never comes. There will always be something that will get in your way but you have to make it happen. You know how important it is to you, so make the most of your current situation. Start working out at home. Spend less time on social media or watching TV. Instead, wake up half an hour earlier to exercise. Whatever your excuse is, we all know that when something is really important to you, you will find a way. I know you can do it!
Too much focus on trying to impress others (e.g. people at the gym, friends, or ex-boyfriends / girlfriends, etc.) and not doing it for yourself. If you do it for someone else, you are set up for failure. Maybe it would help you short term, but we want to focus on long term success.
As I have already discussed, you have to decide why it is important to you. Do it for the right reasons.
“If you want something. Go get it. Period.”
– from “Pursuit of Happyness”
Confusion about how to do it. In this information age, there is no shortage of weight loss programs, fad diets and fat loss advice that all contradict each other. You don’t know what to believe or who to trust. Just about every single method has been ‘scientifically’ proven. Some diet advocates are so good at convincing people that they’ll give a speech that will leave you with the feeling that it all ‘makes sense’. A good salesman is able to ‘make sense’ out of anything.
Look up to people who look and live the way you want to look and live, and see what they’re doing. If you follow the advice of an overweight person who is trying to convince you that you should avoid all carbs and eat bacon with eggs for breakfast, you will probably end up looking like him or her.
Going into weight loss without a plan. If you just have an intention to lose weight and do ‘something’ but aren’t clear about the action plan, you’re almost sure to fail.
You may want to do some research yourself or use professional help, and get yourself a nutrition and exercise plan. It does not necessarily need to be a strict menu plan and a workout program. You may want to contact me or other certified nutritionists regarding this. However, you must decide what foods you’re going to avoid and what foods to incorporate in your diet, when to eat, where to shop, etc. With training, decide how many times per week and how long you’re going to work out. For example, weight training 3 times per week, 2 cardio sessions and 1 yoga class. Having a plan will help you stay on track. Don’t worry about getting it perfect straight away because your plan will probably change as you progress.
Too strict regimen. I see so many people taking an ‘all or nothing’ approach and not setting their own level or pace.
Some people decide to go on a very strict diet and intense exercise program. They’ve been eating junk before and not exercising and suddenly decide to eat a very strict diet and exercise like a champion! Well it does work for people with steel discipline, but for the majority this will be too intense a change. They won’t be able to keep up with it long term and they might “fall off the wagon”.
Take it easy. Set realistic goals and start with smaller changes. Then when you feel the benefits of exercising or including whole foods in your diet, you will be able to incorporate more healthy habits. If you feel you have steel discipline, then go for it 100%, but just remember that if you fall off the wagon it is OK, just take things slower.
One of the craziest ideas I see in people who are trying to lose weight is that if they fall off the wagon, they decide that they’ve ruined it and then eat junk for the rest of the week. It is the same as being late for work and saying “Ah, I’m 10 minutes late, it’s not worth going there anyway”. If you drop your phone on the floor, you decide that “I’m going to keep dropping it until I totally smash it”. It’s insane, isn’t it?
Thinking that diet will do it alone. Or exercise. You cannot out-train a poor diet just as you cannot get a fit body without exercising. Yes, you can lose weight, but you won’t be strong, fast and fit.
Combine diet and exercise. You can just start with walking or jogging if you’re not used to regular exercise. Gradually add weight training, yoga or aerobics classes. Same with nutrition – you don’t need to go on a strict diet, but at least increase the amount of fresh fruit and vegetables you eat and remove highly processed food. Then gradually keep improving your eating habits.
Focusing on weight loss rather than fat loss. So many people (especially women) are obsessed with scales. They keep weighing themselves and worrying, or cheering about every single pound that they lose or gain (it’s often water weight anyway).
Throw the scale away. What you want to lose is fat, not weight, and everyone should understand the difference between the two. When people go on extreme diets they usually instantly lose a lot of water weight, even worse – their precious muscle. Muscle loss can lead to slow metabolism and that is the last thing you want to do when trying to get in shape.
People do not take into account allergies, body acidity and inflammation. Sometimes people just decrease the calories, exercise more, but do not lose weight. If they don’t change what they eat (meat, dairy products, breads, pastas, etc.), then their body pH is very acidic. Acid waste is stored in your fat tissue. Actually your body is doing you a favor by keeping that acidic waste away from your vital organs. So if you want to get rid of fat you must get rid of toxicity. I talk about it in detail in my free video training series at
Many people have no idea about some allergies that they have. They might not have any symptoms for years, but the effect on the body is significant.
Toxins. Some foods combined with stress often produce chronic inflammation in the body, which could prevent you from losing weight. Most inflammatory foods include meat (due to its high arachidonic acid content), dairy, alcohol, artificial food additives, artificial sweeteners, soy, corn, wheat, refined flour, sugar, omega-6 rich oils (canola, sunflower, safflower, corn, soy, vegetable oils).
Eat plenty of leafy greens, fresh ripe fruit and vegetables. They contain alkaline minerals and will help your body detoxify and alkalize. In order to find out what you’re allergic to, you can do an allergy test. However, it could be rather expensive and not available for everyone. What you can do is eliminate most allergenic foods from your diet and you will probably see positive results as most people do. The most allergenic foods include dairy, corn, soy, peanuts, wheat and everything that has gluten in it. Cut these products for at least three weeks and you will see positive results. Reduce or remove all inflammation causing foods and include anti-inflammatory foods into your diet: these include ginger, turmeric, garlic, omega 3 fatty acids (flax seeds, chia seeds, and hemp seeds), and all kinds of berries, papaya, avocados, broccoli and dark leafy greens.
Wrong calorie cutting choices and believing in the theory “calories in – calories out”. Calories are not created equal and your body processes refined, processed and nutrient-poor foods in a much different manner than wholesome natural nutrient-dense foods. If you cut your calories and eat unhealthy foods, you run into a risk of vitamin and mineral deficiencies.
Instead of counting calories and starving yourself, focus on eating the highest quality fresh fruits and vegetables, nuts, seeds, legumes and whole grains. Nutrient and fiber dense foods will keep you satiated, nourished and healthy.
[*Looking for shortcuts, falling for gimmicks, stupid advice or promises to lose weight overnight. *]Ridiculous exercise equipment, diet pills made of some exotic ‘magical’ herbs growing on the other side of the world, expensive food replacement formulas, extreme diet fads, you name it. It’s sad and unfair, but there are so many people and businesses who want to profit from people’s desire to lose weight.
The first step is to understand that there are no shortcuts. If it sounds too good to be true, it probably is. Be honest with yourself and admit that it requires some serious lifestyle changes if you want to change the way you look and feel. Healthy food and moving your body is what will help you shed those pounds.
Lack of intensity. This might not be the case if you’ve just started an exercise routine, but if you have reached a weight loss plateau and cannot understand why, look at how intensely you exercise. Do you sweat in the first 5 minutes of your workout? (You should). If you just do long cardio sessions, your body adapts to it and you reach a weight loss plateau.
Include resistance training and work with heavy weights. Dear women, don’t worry you will not get bulky and big if you lift heavy weights, as long as you don’t consume steroids, protein powders or other unhealthy sports supplements. Lean muscle development leads to higher metabolism, i.e. it helps you burn more calories even when you’re resting and turns your body into a fat burning machine.
If you’re in a pretty good fitness shape, consider including HIIT (high intensity interval training) into your exercise plan. HIIT is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Not making exercise fun. It is very important to enjoy your workouts, especially if you’re just starting. If you hate it, chances are you’re not going to do it long term.
Pick something that you really enjoy doing, e.g. swimming, biking, going for a walk with a friend, doing yoga or running in the park (by the way, eating is not a form of exercise). It will help you get into an exercise routine. Once you make some fitness gains you will naturally want to increase intensity and explore new exercise options.
Your attitude is also very important. If you go to the gym feeling like you hate it and it’s a torture – it will be a torture. Change your attitude – keep saying to yourself how you’re going to enjoy working out today! A great music also helps – putting some uplifting tracks on your mp3 player could completely change your workout from torture to a party time (well, maybe not a party time, but you get the idea).
Assuming you cannot get the weight loss support from professionals. People are too shy, afraid or think they cannot afford to hire a personal trainer, nutritionist or a health coach. Figuring everything out by yourself takes a lot of time, knowledge and motivation. Getting a personally tailored nutrition and/or exercise plan could make a whole lot of difference in your weight loss journey.
A trustworthy health professional could help you set your goals, get and stay focused, and achieve results a lot faster than just doing it in a “trial and error” way. Find someone whom you like, can trust and you resonate with. If my ideas are in harmony with you, then you may want to contact me at [email protected]
Not getting enough sleep and rest time. Most of us are very busy and try to fit as much in a day as we possibly can. A lot of times our sleep and relaxation time is sacrificed.
If you want to lose weight, you have to prioritize sleep and rest time, not just because your muscles need to recover after exercise, but also to balance your hormone levels. Emotional stress and physical exercise produces stress hormone cortisol which makes you gain fat in a middle section. Sleeping stabilizes cortisol levels in the body.
Going back to previous eating habits and stopping exercising after losing some weight. I’ve known a lot of people who achieve their weight loss goal and then lose motivation to continue (I’m guilty as charged – have done it more than once in the past). They hear compliments from others about their great looks and rush to reward themselves with naughty foods and too much lazy time.
Transitioning into maintenance phase is as important as weight loss itself. Exercising and eating healthy should not be just a means to an end. When you make your health a priority (rather than just weight loss), you will be more likely to stick to the healthy habits. In order to do that, you need to be aware of your core values, so make sure you do that exercise to define your values I’ve been talking about. If you haven’t downloaded a free PDF worksheet, you can grab it below.
It’s great that you have read this e-book and are now aware of the techniques and steps that could help you change your habits and achieve your weight loss goals. However, knowing is useless without application. So make sure you download a free PDF worksheet to do the exercises I’ve been talking about in this ebook. You can download it here.
I have personally used all of the advice in this e-book and have completely transformed my body.
See my ‘BEFORE and AFTER’ pictures:
NO MORE BLAND FOOD One Easy Trick To Make Healthy Food Taste Irresistible Every Single Time
WEIGHT LOSS MOTIVATION 6 Step Strategy To End Self-sabotage, Lose Weight And Feel Great
LOVETARIAN WAY Discover how to reprogram your body and mind to lose weight
LOVETARIAN DETOX Free Weight Loss Video Training Series
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Osha Key is a certified nutritionist , weight loss expert, creator of the Lovetarian Diet (100% vegan recipes with no added sugar or oil), Lovetarian Detox (3 week weight loss Kickstart program) and the Lovetarian Way (weight loss motivation for long-term results) and founder of Become the Best of You.
After losing 40 pounds, Osha is now helping other women to do the same. She empowers women to rise to their highest potential, help them get rid of the struggles with weight and body image, and show how to live life to the fullest.
Osha focuses on spreading the word about healthy plant-based food, tips and tricks how to make healthy lifestyle enjoyable, and most importantly – how to master your mindset to get weight loss motivation for long-term results.
If you want to get her funny, information-packed and inspiring newsletter, make sure to join her Lovetarian tribe! You’ll get a PDF worksheet to define your core values and vision as a bonus welcome.
Osha regularly contributes articles to:
•Young and Raw
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•Dumb Little Man
•Eat Live Life
•and many more
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Probably the best e-book if you’ve failed at weight loss and want to achieve your ideal body! Learn how to avoid weight loss mistakes and get out of the vicious yo-yo dieting and overeating cycle! Some studies show that 95% of people fail at weight loss long term. Isn’t it sad and unfair?! How can you become the minority 5% that succeeds? By avoiding the most common weight loss mistakes! The author of this book struggled with excess weight for over a decade and was a typical “weight loss failure”: yo-yo dieting, emotional and binge eating, food addiction, losing and gaining all the weight back, not being able to sustain a diet and exercise regimen. However, she managed to learn how to break the pattern and completely transformed her body. After losing over 40 pounds of fat, the author Osha Key (now certified nutritionist) is sharing her knowledge with people who are still struggling to get to their ideal body and achieve a perfect weight. You’ll learn not only the reasons of failure, but also the solutions! You’ll find out what action you must in order to stop failing and get to where you want to be: perfect health, high energy levels and the new body you love and are proud of! This simple guide is a perfect way to start your journey to successful weight loss and mindful relationship with food. You need to read this book because: Failing at weight loss drains your energy, damages your health and stops you from believing in yourself You’ll learn how to avoid the most common weight loss mistakes and finally succeed It will help you achieve your ideal body in a healthy and sustainable way You’ll find a secret tip (which you can implement instantly) that will make you motivated not only to lose weight but also in many other areas of your life! (hint: it’s hidden in reason #1) Click ‘Add to cart’ button on this page and order the book today!