mind pump strength training

1695: How To Lose 100 Pounds | Mind Pump

Check out the Mind Pump episode page.

Key Takeaways

  • Losing 5 or 10 pounds is different from trying to lose 100 pounds – it’s helpful to hire a psychologist or have a confidant to really get to the root cause of weight gain
  • You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline
  • 9 out of 10 tips are about improving self-awareness and not tracking or counting anything
  • Weight loss has to come from a place of self-love and self-care – not self-hate and shame
  • Exercise and nutrition has to be something you see as an improvement to your life and wellness, not punishment
  • The weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state but are attainable
  • Keeping weight off is about building a good foundation of habits and discipline, understanding it will take about a year to lose 100 pounds


Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam), and Justin Andrews (IG: @mindpumpjustin)

In this episode of Mind Pump, Sal, Adam, & Justin cover ten tips to successfully lose weight and keep it off.

Challenges To Weight Loss

  • Though the methods are the same, there are significant psychological and behavioral challenges to major weight loss
  • Changing how we structure our day and move through social settings is a hurdle to weight loss
  • Weight loss takes time – it’s not about dropping pounds fast and getting immediate results
  • The happy ending isn’t losing the weight; it’s keeping it off
  • Of the whole formula, keeping the weight off is harder than losing the weight
  • Shows like The Biggest Loser distorted the reality of weight loss

Ten Tips To Lose Weight & Keep It Off

  • Tip 1: Give yourself one year to lose 100 pounds – it’s a slow, steady process physically and mentally – build the right foundation to keep the weight off
  • A year is not as long as it sounds with respect to your whole lifespan
  • Trying to lose 100 pounds is not a ‘calories in, calories out’ weight loss – the root psychology needs to be addressed
  • Weight loss has to come from a place of self-love and self-care, not self-hate and shame – explore therapy and emotional support throughout the journey
  • Tip 2: Understand the importance of discipline and habit, everything is easy when you start and feel motivated – long term success is hard
  • Discipline means you do it even when you don’t want to, ask yourself what changes you can make now that are hard but realistic
  • Build momentum by changing a few things and sticking to it for a couple of months – ride that momentum and add in more
  • Tip 3: When you start, focus on strength & not the number on the scale – building muscle speeds up your metabolism
  • Strength is a good metric because you have to put in the work unlike weight loss where you can hack unhealthily
  • One of the best ways to improve insulin sensitivity is to build muscle
  • Tip 4: Increase activity throughout the day – add in 10 minute walks after meals, choose the stairs over the elevator, park a little further from the store
  • It’s easier to stay consistent when you attach an activity to daily habits you already have
  • Tip 5: Don’t drink your calories – if it’s too hard to only drink water, start by challenging yourself to drink 1 gallon of water per day as a priority in addition to whatever else you drink
  • Avoiding calories in drinks can result in hundreds of calories per day and can help curb cravings
  • Tip 6: Avoid heavily processed foods – they’re designed to make you eat more and are effective at doing so
  • Don’t eat foods in wrappers & packages – don’t even worry about counting anything, eat as much as you want of whole foods  
  • Tip 7: Create barriers between yourself and your impulses – your kids are not an excuse to eat poorly, they should be eating what you eat
  • Don’t buy junk food or make them harder to access – your kids are not an excuse to eat crappy foods
  • You don’t need to always tell yourself no: if you are really craving something and still want it, drive to the store, park far, and buy one serving – enjoy it – you’ll do it a lot less often than you think
  • Impulsive behaviors happen before reasoned thought
  • Tip 8: Eat mindfully – sit at a table, no phone, no television
  • We often eat quickly and in a stressed state which is bad for the digestive process and doesn’t give us a chance to process the feeling of being full
  • Tip 9: Prioritize protein – eat protein first then move through the rest of the food
  • Protein increases satiety and is critical for muscle and metabolism
  • Tip 10: If you can, hire a nutritionist to understand the relationship between your  mind and body when it comes to food
  • Get the 9 previous steps nailed down before hiring a nutritionist
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Notes By Maryann

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