Weight Loss Mastery

Program Guide

Weight Loss Mastery

Program Guide

Getting Real about Getting Real

The Wake Up Call
We aren’t taught this (and the only long-lasting) way of losing weight
Weight Struggler to Weight Master - What takes?
Mindful Awareness & how it ends weight suffering
The decision to lose weight
The Two Brain Principle
Motivational Triad
Your Big Fat Why
Weight loss discomfort
Setting your long term & short term goal
The science of motivation
Creating true commitment
“Seeing” your future self

Getting Real about Getting Real

The Wake Up Call
We aren’t taught this (and the only long-lasting) way of losing weight
Weight Struggler to Weight Master - What takes?
Mindful Awareness & how it ends weight suffering
The decision to lose weight
The Two Brain Principle
Motivational Triad
Your Big Fat Why
Weight loss discomfort
Setting your long term & short term goal
The science of motivation
Creating true commitment
“Seeing” your future self

The Roadmap

The Roadmap

4 levels of competence
The super power of decisions ahead of time
The 5 step “Thin For Life” formula
The obstacles to 24 hr plan
Power 5 daily
Rules to Food Freedom
3 question tool
Food Journal
Instant vs Delayed Gratification & Discounting
The daily checklist & the daily wins

The Art of Eating & Weight Loss

The wisdom of your body
The hunger paradox
How to differentiate real vs pseudo hunger
4 types of eating
Mindful Eating 1.0
The war of the diets & the holy grail of fat loss
Dieting means...
Wired to “overeat” & store fat
What is metabolism & metabolic flexibility
Sleep your way to weight loss
The fast vs slow weight loss

Empowered Nutrition
- Part 1

  • The dark side of crash diets, detoxes
  • The deadly trio & the cafeteria diet world
  • What the heck is processed food
  • See food - Eat food : Pavlovian Conditioning
  • Hormonal imbalance & insulin resistance
  • 5 factors to hack your brain for meal satiety
  • The buffet effect & your kitchen counter
  • The Moderation Myth
  • Understanding the Macro & the Micro Nutrients
  • The Principles of sound Nutrition
  • Meal Planning & the Weight Wise Plate
  • Creating your specific eating protocol
  • To snack or not to snack
  • Intermittent Fasting. Who should do it & who should you not it?

Empowered Nutrition
- Part 2

  • The dark side of crash diets, detoxes
  • The deadly trio & the cafeteria diet world
  • What the heck is processed food
  • See food - Eat food : Pavlovian Conditioning
  • Hormonal imbalance & insulin resistance
  • 5 factors to hack your brain for meal satiety
  • The buffet effect & your kitchen counter
  • The Moderation Myth
  • Understanding the Macro & the Micro Nutrients
  • The Principles of sound Nutrition
  • Meal Planning & the Weight Wise Plate
  • Creating your specific eating protocol
  • To snack or not to snack
  • Intermittent Fasting. Who should do it & who should you not it?

Empowered Nutrition - Part 1

  • The dark side of crash diets, detoxes
  • The deadly trio & the cafeteria diet world
  • What the heck is processed food
  • See food - Eat food : Pavlovian Conditioning
  • Hormonal imbalance & insulin resistance
  • 5 factors to hack your brain for meal satiety
  • The buffet effect & your kitchen counter
  • The Moderation Myth
  • Understanding the Macro & the Micro Nutrients
  • The Principles of sound Nutrition
  • Meal Planning & the Weight Wise Plate
  • Creating your specific eating protocol
  • To snack or not to snack
  • Intermittent Fasting. Who should do it & who should you not it?

Empowered Nutrition - Part 2

  • Supplements. Do you need one? What works & what doesn’
  • How to overeat at a meal?
  • Will power fatigue - Night Eating Syndrome
  • Exceptions-Joy meals Vs Cheat Meals
  • Artificial & natural sweeteners
  • Gut-Brain Axis & tools to optimise gut health
  • Minding drinking - liquid calories & alcohol
  • How to go from“I don’t like vegetables” to “bring them on”
  • Addressing “healthy eating is boring”
  • Wanting to eat anything & anytime
  • Eating at vacations/festivals
  • Uncovering your relationship with food
  • The truth about loving food

Conquering Cravings

Withdrawal symptoms when you start a diet
Understanding Cravings & Urges
Desire & Dopamine - Part 1
Dopamine - Part 2
Uncovering the Habit loops
The Deprivation & Restriction Trap
Discovering the triggers & the sacred moments
Why will-power & healthy substitution
Stopping the craving cycle for good
Phases of change with respect to urges
The Urge Jar

Emotional Health & Weight Loss

What is emotional eating? Why we do it
What is modern emotional health & why it is a mess right now?
The 50/50 Principle
Understanding emotion & expanding your vocabulary
Uncovering NOW feeling
The LEARNN Tool
Restraint & Restriction Love
Understanding & managing stress
Body Scan
Creating Comfort
Why do you want to lose weight 2.0?
Mastering the scale

Movement - The Elixir Of Life

Wired to stay lazy - made to move
Your relationship with exercise
The life changing power of walking
Not exercising for weight loss
NEAT
Growing the brain cells & ageing gracefully
HIIT & Steady state cardio
The daily & weekly protocol

Breaking Free From Diet Thinking

The Model - Think-Feel-Act Cycle decoded
The current model creating your overweight body
Cognitive Awareness & the Wise Witness
6 N’s to break free
No thanks - I have diabetes
Thought Errors
Creating New Belief
The power of negative thinking
The discipline & the self compassionate mind
Re-writing your weight loss story
Practicing new religion

Body Image Remix

Body Image. What it is & why you have a dysfunctional one
The socially constructed body & an invitation
Becoming Embodied
The comparative mind & where it all started
Sex & sexuality - Healing deep unconscious shame
My fat body interview
Changing your current relationship with your body
A New Body paradigm

Relationships Weight

Relationships 101
The unconditional self love process
Re-writing your past
Post Traumatic Growth
Being With Yourself
Influence Vs. Control
Loving When It’s Hard
Building Your Boundaries
Finding Forgiveness Letting Go
Becoming the Architect of Your Circle
Becoming the Taking It All Home of Your Circle

Wise Living at your new weight

Self Care Redefined
Phases of transformation & consciousness
The two doors
The power of questions
Habit Pyramid - How you spend your day
Goals 2.0
Creating unstoppable body confidence
3 P’s & 1 thing Exercise
The neurobiology of peace
Excuses & Justifications
The Hard Work - From Effort to Effortless
Losing weight v/s staying at your lower weight
Stalls-Plateaus - Strategies to use when the weight loss is stuck
New You vs Old You
The real weight loss skills
Mastering Maintenance
Meet the Future You