The Most Important Weight-Loss Tip Ever

This could be the most important video you’ll ever watch on weight-loss.

I do this at home. I teach this to my clients and I write about these strategies here on Eat∙Move∙Be. But sometimes the ‘medium is the message’ and when I saw this video I knew I wanted to share it with you.

Weight-Loss Starts with Cooking Real Food at Home

In the TEDx video, How to make healthy eating unbelievably easy, Luke Durward tells a personal story of how he ‘accidentally’ helped his 11-year-old younger brother — a chronic over-eater and over-weight — to eat healthier and lose weight by making a few changes to his eating habits, behaviour and environment.

Action Step #1: If It’s Not There You Can’t Eat It

It’s that simple. I’ve written about this idea in, Simple Healthy Snacks for Work and School.

You need to remove all the barriers to your success.

If you want to lose body fat you will need to remove all the unhealthy, processed and refined foods from your home, and replace them with real, wholesome and nutritious food options.

Throw out the processed foods, crackers, junk foods, cookies, deserts, etc. Don’t wait until you’ve eaten them all.

As Durward says,

The beauty of this solution is that it takes willpower out of the equation. Quite simply, if it’s not there, you can’t eat it.

If  you don’t see your trigger foods it’s highly unlikely that you’ll feel like you’re depriving yourself.

Action Step #2: Simplicity Changes Behaviour

To succeed in any endeavour you need to minimize the decisions you have to make.

When you come home from a long day and only have healthy meals prepared in your fridge your decision is simple: you eat the healthy food.

The only decision you have to make is, “Which of these healthy meals should I eat?”

This is why I actively promote cooking your meals in bulk for the week.

Action Step #3: Know Your Trigger Foods

What are your trigger foods? What foods will you eat to excess that you know are bad for you? What foods make you crave more?

Your action step is to make the decision to remove them from your home. No exceptions.

This doesn’t mean you can never have these foods in the future. Instead, go to the store and buy a single serving when you feel that you really need to indulge, or for a cheat meal when out with friends. Just don’t bring it home.

Remember that you need minimize your decisions to be successful. If your trigger foods are not at home you won’t have the option to decide whether to eat them or not.

This is how you make your environment work for you, not against you — change your environment to match your goals.

Make your healthy home environment the default (i.e. free of unhealthy foods in the cupboards or fridge), not the exception.

Finally, these changes are not about depriving yourself or eating a ‘low-calorie’ diet, rather this is about eating healthy meals throughout the day that satisfy you and are good for you.

How to make healthy eating unbelievably easy: Luke Durward at TEDxYorkU 2014.

Eat Well to Be well!

Transparent Darren

  • Thank you for the share!
    Luke

    • Happy to share, Luke. Great seeing you in the ProCoach forum as well.

  • I definitely need to get my other half to watch this video LOL! That woman has more triggers then you can shake a stick at. I keep trying to tell her…if you don’t buy it you won’t have it and you won’t eat it, but then I look in the cupboard! “Whats this” I will say and she looks like a 4 year old getting scolded for eating candy. Too funny! Crazy closet eater…..Great post Darren!

    • Dave

      Thanks for the compliment! Here’s a thought — Sometimes a partner doesn’t want to hear those things from a loved one. Scolding her might make her feel even more guilty about her sweet cravings. Perhaps just send her the link to my post but with nothing more than, “Check this out. I thought it was really interesting.” 🙂

      • LOL…yes I could. We are one of those couples that usually everyone rolls there eyes at. We are so close in so many ways that we just tell it like it is and that has always worked for both of us. 11 years now and not a single argument other than me getting angry with her for being so hard on herself. I will send it to her now just to see what she says. Thanks again for all you inspiration.

  • Don Fulmer

    Sometimes the truth is something we don’t want to accept.The solution is simple.

    “The beauty of this solution is that it takes willpower out of the equation. Quite simply, if it’s not there, you can’t eat it.”

    So the only willpower I need is at the grocery store.

    • Hey Don

      At some point I want to write an article on how grocery stores ‘sell’ to shoppers in store, i.e. how and where items are placed within the store and on what shelf height. It’s fascinating, but also shows how easily we can be manipulated into buying.

      My best advice is to ONLY go to the grocery store with a list. Know what you need to buy and shop the perimeter of the store: meats, dairy, fruit and vegetables. The isles in the middle are where you find more of the junk and processes foods.

      Even though you may still see the cookies and chip, when you go shopping armed with a grocery list, you know what aisles you need to go through, and so you can avoid the evil snack food lane!

      Without a list you might wander and be distracted by all the foods strategically placed to make you buy!

    • Hey Don

      At some point I want to write an article on how grocery stores ‘sell’ to shoppers in store, i.e. how and where items are placed within the store and on what shelf height. It’s fascinating, but also shows how easily we can be manipulated into buying.

      My best advice is to ONLY go to the grocery store with a list. Know what you need to buy and shop the perimeter of the store: meats, dairy, fruit and vegetables. The isles in the middle are where you find more of the junk and processes foods.

      Even though you may still see the cookies and chip, when you go shopping armed with a grocery list, you know what aisles you need to go through, and so you can avoid the evil snack food lane!

      Without a list you might wander and be distracted by all the foods strategically placed to make you buy!

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