12 Ways To
Lose Weight
Without
The Work
Table of Contents
Introduction........................................................................................
3
#1:
Take
a
4
#2:
Make
Mealtimes
Selfie.................................................................................
Romantic....................................................
6
#3: Did You Overeat? Have Some Mushrooms ...................
8
#4: Trick Your Brain with Portion Size
...................................
10
#5: Drink Water Every Time You’re Hungry ..........................
13
#6:
14
Only Diet Half the Time ........................................................
#7: Encompass the Power of Pen and Paper
.................... 16
#8: Cook Your Carbs a Day or Two Early ................................ 18
#9:
Eat More Nuts
#10:
Limit Your Eating Window
.......................................................................
................................................
19
21
#11: Soak Up the Morning Sunshine
.....................................
#12:
...................................... 25
Use Peppermint Essential Oils
23
The Best Way to Change Behavior and Lose Weight Long-Term....27
2
Introduction
Welcome to your
complete guide to
weight loss!
Most weight loss advice is all the same. Exercise more; eat less junk food; eat more fruits
and veggies; sleep more, count calories.
But what if you could lose the weight without all of the work?
Scientists are busy researching ways that we can trick our minds into losing weight. By
taking simple actions—like using the right essential oil during the day—you can shed weight
without the effort.
We’ve collected 12 tips for losing weight that are exceptionally easy—many of which you’ve
likely never heard before.
Read on to discover the secret hacks you can use to attain the body of your dreams,
without giving up your happiness and quality of life.
3
1: Take a Selfie
#
Selfie takers are
more likely to lose
weight
Most people fall into one of two groups:
selfie-takers or those who pridefully avoid
this photo-taking behavior.
But what if we were to tell you that those
who take pictures of themselves regularly
are more likely to succeed at losing weight?
Scientists from the University of Alicante in
Spain found that keeping a photo diary
encouraged people to stick with a weight
loss plan and reach their goals.1
In the study, the researchers recruited a
group of 271 overweight patients to complete a 16-week weight loss program. Every
week, these patients submitted full-body
photographs and figures, such as body
mass index and waist-to-hip ratio, to the
scientists.
An astounding 90% of the 271 patients com-
pleted the 16-week program, with 71.3%
reaching their weight loss goal.
The researchers attributed this incredibly
high success rate to the photo journal,
explaining that this visual confirmation was,
by itself, motivational.
Why Are Photos
Helpful?
What about taking pictures makes someone more likely to stick to a weight loss
plan? It’s likely two-fold.
Taking photographs is a helpful way to
monitor progress. Humans are highly visual
creatures, so while a number on a scale is
interesting, it’s not as thrilling as seeing your
4
#1: Take a Selfie
body transform.
When you see a photo of yourself from two
weeks ago and can see the progress you’ve
made, feelings of pride and excitement lead
to motivation to keep doing what you’re
doing. The photos are evidence that you’re
on the right track.
Another potential explanation is that photographs are a great way to gain positive
reinforcement. If you have a before and after
photograph, you can post it on social media
and soak in the likes, loves, and positive
comments.
line them up somewhere that you’ll see
them each morning, such as above your
bathroom sink or on the outside of your
closet door. By doing this, you’ll be met with
a visual representation of your progress first
thing each morning.
Once you’re proud of your results, post a
before and after photo on social media. It
feels amazing to have the support of your
family and friends, both near and far.
By taking these simple actions, you can
change your behavior without having to will
yourself to eat healthier or exercise more.
After all, who doesn’t enjoy praise and
encouragement from family and friends?
How to Use Photos
to Your Advantage
When you start out on a journey towards
weight loss, track your progress with weekly
pictures. First thing in the morning on the
same day each week, take a full-body picture of yourself in swimwear—and be sure
to use the same bikini or swim trunks each
week.
Next, organize these weekly photographs
into an album. If you can, print them out and
5
#2: Make Mealtimes
Romantic
Changing your
setting when you
eat can help
Do you shovel lunch into your mouth as you
stare at your work computer or mindlessly
eat as you watch television? If so, you’re not
alone.
were ordered, people ate 18% fewer calories
on average. Moreover, people rated the
food
as more enjoyable following the makeover.
Many of us eat without giving the process
our full attention. Unfortunately, eating in a
poor setting leads to less enjoyment and
greater caloric intake.
The Right Way to
Eat
According to a study conducted by scientists at Cornell’s Food and Brand Lab, soft
lighting and music can impact both how
much we eat and how satisfied we feel.2
When it’s time to eat, concentrate on setting
the mood. Remember, how you eat will
influence how much you eat, without your
needing to make any conscious effort to eat
less. To do this:
In the study, a fast-food restaurant received
a makeover where soft lighting and music
were implemented. The eating habits of
customers were tracked before and after
the makeover.
While there was no change in what foods
• Avoid distraction: Don’t watch
television, work, or check your
smartphone when you eat. When your
attention is on something other than the
meal, you’re more likely to eat past the
6
#2: Make Mealtimes Romantic
point of feeling full.3 Simply eat your food
and visit with those that you’re sharing a
meal with.
• Dim the lights: Turn off harsh, bright
lights and use calm lighting instead. You
could dim the lights, swap out the lights
above your kitchen table with low-wattage
yellow lights, or use candles in place of
light bulbs.
• Turn on calming tunes: Before you
begin eating, turn on music that you find
calming. This might be classical music or
anything else that relaxes you.
7
#3: Did You Overeat? Have
Some Mushrooms
Overeating is very
common, don’t
panic
You’d be hard-pressed to find someone
who doesn’t over-eat on occasion. Maybe
it’s your birthday, pizza Friday at work, or a
stressful day during which you simply gave
in to your desires.
A team of researchers from Israel set out to
discover what impact shiitake mushrooms
had on body fat accumulation and health in
a mouse model of a high-fat, high-calorie
diet.4
When we eat too much food, our bodies
kick into fat-storing mode. You see,
throughout human history, food scarcity
was much more common than food excess.
As a result, our bodies adapted to save
extra calories for later in the form of body
fat.
In this study, the researchers split mice into
four groups:
While portion control is a critical part of
losing weight, there’s something else that
you can do to protect yourself from packing
on extra pounds when you do give in.
• Group three took a Lentinula edodes
(shiitake mushroom) extract three times
each week
Mushrooms Decrease
Fat Accumulation
• Group one was the control group
• Group two took vitamin D three times
each week
• Group four took a vitamin D-rich
Lentinula edodes extract three times each
week
8
#3: Did You Overeat? Have Some Mushrooms
Over 25 weeks, the researchers tracked the
fat accumulation and health of the rats.
What they found was that both groups of
mice who consumed the shiitake mushroom extract weekly experienced the
lowest rate of body fat accumulation.
The study suggests that the simple act of
eating mushrooms can lead to reduced
weight gain during periods of caloric surplus.
your daily diet. You might add a mushroom
powder to your morning smoothie or throw
in button, portobello, or shiitake mushrooms
into a daily egg scramble or omelet.
We recommend eating mushrooms or
taking mushroom supplements daily. Why?
It is much easier to stick with a habit that
you follow daily, rather than a few times per
week. Plus, there are plenty of additional
health benefits of regular mushroom consumption, so more isn’t likely to cause harm.
Using Mushrooms
to Curb Weight
Loss
The quantity of shiitake mushroom extract
that was fed to the mice in the above study
equates to roughly 1,500-2,500 mg three
times each week for humans.
There are plenty of high-quality mushroom
extracts that you can take daily to promote
weight loss. You do not need to stick with
shiitake; other studies have found similar
benefits with other types of medicinal and
edible mushrooms.5
How much should you take? A common
dosage recommendation is 1,000 mg daily.
Alternatively, you can add mushrooms to
9
#4: Trick Your Brain with
Portion Size
Use Portion Control
to Lose Weight
Our food world is full of oversized options.
From huge servings at restaurants and
mega-size drinks to packages of cookies
and chips that ought not to be eaten in one
go, we’re met with hard-to-resist portions
daily.
action before it’s time to eat. Here are some
of the best ways to cut calories using serving size to your advantage.
The tendency to overindulge on large portions of energy-dense foods is known as the
portion size effect (PSE).6 Whether it’s large
servings at restaurants or large packs of
food from stores like Costco, we’re more
likely to eat excess calories when we have a
large quantity of food at our disposal.
While it would be best to avoid things like
chips and cookies altogether, this is easier
said than done. Particularly if you have a
family to feed.
1. Buy Small Packages of High-Calorie
Foods
Use Portions to Lose Weight
For the times when you buy snack foods at
the store, avoid oversized packages. One
way to do this is by purchasing snack packs
where the portion control is taken care of for
you. However, research suggests that
simply having more of these foods in your
home makes you more likely to eat them,
so the best bet would be limiting the supply
altogether.7
There are many ways that you can alter your
food environment to encourage portion
control. The best way to do this is to take
Instead, buy a small amount of these foods
when you go to the store. When you opt for
candy or other junk foods, don’t buy them at
Huge portions of tempting goodies are a
leading cause of weight gain in the United
States. Fortunately, it’s one of the easiest
culprits to counteract with simple actions.
10
#4: Trick Your Brain with Portion Size
a store like Costco. Instead, buy the smallest bag at your local grocery store. This way,
there are fewer potential calories waiting for
a moment of weakness.
Cornell University, participants were found
to eat up to 35% less food when it was
located on a counter a few feet away
instead of on the table in front of them.
2. Package Foods in Snack-Size
Containers
The takeaway? Keep large dishes of food
off of the table, unless, that is, it’s a big bowl
of broccoli or fruit.
The best time to divide out portions is right
when you get home from the grocery store.
Whether you bought nuts and sprouted
crackers or your favorite naughty snack,
open them up and divide them into baggies
or small food containers.
When it comes time for a snack, you’ll be
less likely to eat excess calories in one
sitting. Plus, the snacks will be easy to take
with you when you leave the house, without
the need for any further steps.
3. Don’t Keep Serving Dishes on the Table
When you prepare a meal for your family, it
seems like keeping the serving dishes on
the table is a good idea. Your family can
serve themselves, and if anyone needs
extra, it’s only a spoonful away.
However, keeping large dishes of food on
your kitchen table can lead to your eating
more than you would otherwise.8
In a study conducted by researchers at
4. Cut Meals into Pieces
Researchers have found that eating multiple
pieces of food is more rewarding than
eating the same food in a singular piece.
In a study published in the Society for the
Study of Ingestive Behavior, scientists
examined the effect of cutting up food into
multiple pieces on caloric intake.9
Students were presented with a bagel that
was either cut into quarters or whole. They
were then given a complimentary lunch.
Students whose bagels were cut into four
pieces ate fewer calories overall than those
who were presented with a whole bagel.
The researchers believe that this happens
because of the impact of visual cues on our
judgements. Because four is greater than
one, our instinct is that we eat more food
when we eat four pieces than when we eat
one, even when the total quantity of food is
the same.
11
#4: Trick Your Brain with Portion Size
To encourage yourself to eat less at mealtimes, portion your meals out. When you’re
eating a sandwich, cut it into four. With cake,
pizza, or other round foods, slice the pieces
thinner. The end result will be eating less
food without realizing it.
12
#5: Drink Water Every Time
You’re Hungry
The Easiest Trick
To Limit Calories
The cheapest and easiest way to take in
fewer calories is to drink a full glass of water
before eating, every single time.
When you drink water before a meal, your
stomach fills up with calorie-free liquid.
Researchers have found that drinking water
prior to a meal leads to eating fewer calories while feeling equally satiated.10
In fact, studies have found that those who
drink more water on average tend to take in
fewer calories than those who don’t.11 By
drinking 8-16 ounces of water before every
meal and snack, you’re likely to eat less
food without feeling hungrier.
Another consequence of drinking more
water, for many, is drinking fewer sweetened beverages. By quenching your thirst
with water, you’re less likely to drink large
quantities of beverages like soda, which are
known to be detrimental to health and
weight loss potential.
13
#6: Only Diet Half The Time
Keep Your Metabolism
From Slowing Down
Anyone who’s cut calories for an extended
period of time understands that weight loss
is not as simple as calories in vs. calories
out. The primary reason that cutting calories
long-term doesn’t lead to successful weight
loss is that our bodies adjust to the lower
caloric intake.
men consumed 67% of the calories that
they required for weight maintenance (as
measured at the beginning of the study) for
16 weeks. In the second plan, the men
interspersed 16 weeks of calorie restriction
with two-week periods of calorie maintenance.
When you reduce your total caloric intake
for multiple weeks in a row, your metabolism starts to slow. What this means is that
you slowly burn less calories as your body
adjusts to your new routine.
At the end of the study period, the men who
alternated between calorie restriction and
calorie maintenance lost more weight and
fat than those who cut calories for the entire
period.
Fortunately, there is a way to keep your
metabolism from slowing. By alternating
between periods of calorie restriction and
periods of weight maintenance, you can
successfully shed extra pounds long-term.
What this study shows is that permanently
cutting calories doesn’t work as well as
alternating between periods of low calories
with periods of weight maintenance.
In a 2018 study published in the International Journal of Obesity, researchers took 51
obese men and had them follow one of two
weight loss plans.12 In the first plan, the
How to Structure Your
Diet to Lose Weight
14
#6: Only Diet Half The Time
Long-Term
The next time you decide to follow a
weight-loss plan, organize your diet so that
you’re only cutting calories for two week
intervals. Between these intervals, eat the
number of calories that you need to maintain your weight for two weeks.
The benefits of structuring your diet this
way are two-fold. The first is that you’ll likely
lose more weight than you would if you
tried to cut calories long-term, and that this
weight loss will last longer. The second is
that you’ll be more likely to stick with your
diet. Giving yourself periods where you
aren’t cutting calories makes dieting easier
and gives you time when you’re not hungry.
15
#7: Harness The Power Of
Pen and Paper
Writing is a
Powerful Tool for
Writing is a powerful tool for change—and
it’s not only in the ways that you would think.
Here are two ways that scientists have
found writing to help you lose weight and
keep it off.
The group that wrote down their food and
exercise daily lost twice as much weight
over a 20 week period when compared to
the other group. And all they did differently
was writing down what they were doing.
1. Record Your Eating and Exercise Daily
Tracking what you eat and the calories
within is one of the most common ways that
people use writing to boost weight loss. And
the
good news about this straightforward practice is that it works.
Researchers believe that a food and exercise journal is helpful thanks to it:
• Holding you accountable
• Helping you identify high-calorie foods
• Acting as a record of your success
But there’s another piece of data that you
should include in this journal: when and how
you exercise.
In a weight loss study, 1,700 men and
women were split into two groups. One
group simply followed the diet and exercise
plan, with the other also kept a daily journal
of their eating and exercise habits.13
2. Keep a Values Diary
Keeping a daily journal or diary is something
that’s encouraged for a variety of mental
health reasons. But did you know that writing about your values could lead to losing
weight?
16
#7: Harness The Power Of Pen and Paper
Researchers from Stanford University and
the University of Waterloo conducted a
study on value journaling and weight loss. In
the study, women with a body mass index
of 23 or greater were asked to rank a list of
values from most to least important—these
values included things like family, creativity,
religion, and relationships.14
Half of the women were instructed to journal about their most important value for 15
minutes, while the other half wrote about
why one of their lowest rated values would
be important to someone else. Each woman’s weight was recorded before the exercise and again a few months later.
The women who did a single 15-minute
journal entry about a value important to
them lost an average of 3.4 pounds, while
those who wrote about a less important
value gained an average of 2.8 pounds.
Why the difference? The researchers
believe that the exercise helped to
strengthen resolve while boosting mood, a
powerful combination for creating positive
change.
To harness this power for yourself, create a
diary entry once per month about a value
that you hold dear.
17
#8: Cook Your Carbs a Day
or Two Early
The Right Nutrition
is Essential
There’s a lot of negative carb press right
now, and while some carbs are undoubtedly bad for your health, not all are. And the
fact is, our bodies and minds need carbs to
function. Plus, who wants to give up pasta
and bread for the rest of their lives?
For carb lovers, there’s a simple trick that
converts carbs that would lead to weight
gain to resistant starch, a compound that
boosts gut health and supports weight loss.
The trick? Cook your carbs ahead of time.
Why You Should
Cook, Cool, and
Reheat Your Carbs
When we heat or cool food, a bunch of
changes happen at the chemical level. The
structure of foods shifts when it changes
temperature, and we can use this knowledge to our advantage.
Researchers have discovered that rice,
pasta, potatoes, and other carbs are better
for us when we cook them, refrigerate
them, and reheat them the following day.15
When cooked and cooled, a portion of the
carbohydrates that normally lead to high
blood sugar levels are changed into carbohydrates called resistant carbs. Because our
bodies are unable to digest and absorb
these carbs, the result is lower blood sugar
levels and less storage of carbs as body fat.
Additionally, these new carbs act as food for
beneficial tiny organisms that live inside of
our digestive tracts. Known as our gut
microbiome, these microorganisms play a
role in our digestion, immune system
strength, and metabolism. When you prepare your high-carb foods ahead of time,
you nourish your gut microbiome and reap
the rewards.
Next time you plan to enjoy a dish of pasta,
rice, or potatoes, cook your food one day
ahead and enjoy a slimmer waistline.
18
#9: Eat More Nuts
Nuts Are a Snack
That Can Help You
You’ve probably been told at one time or
another not to eat too many nuts. With nuts
being high-fat, calorically-dense foods, the
advice seems like a good idea at the surface.
But if you’re someone who wants to lose
weight, nuts are a snack that can help you
reach your goals. Here’s what the science
has to say.
Those Who Eat More
Nuts Gain Less
Weight Over Time
Researchers from the University of Navarra
in Spain had 8,865 adults complete a questionnaire before and after a median of 28
months. The questionnaire examined
dietary habits, weight, and lifestyle.
What they found was that the people who
ate nuts two or more times each week were
less likely to gain weight than those who
rarely or never ate nuts.16
Eating Nuts Can
Accelerate Weight
Loss
In a study published in the International
Journal of Obesity and Related Metabolic
Disorders, researchers set out to discover
how almonds influence weight loss.
65 overweight adults followed a 24-week
low-calorie diet, with half of them instructed
to eat 84 g/day of almonds and the other
half to eat 84 g/day of complex carbohydrates (think foods like beans or whole
grains).17
After 24 weeks, the participants in the
almond group experienced greater reductions in body mass index, body fat, and
19
#9: Eat More Nuts
waist circumference than those in the complex carbohydrate group.
The How and Why of
Nuts and Weight Loss
Scientists suggest that there are many
reasons why eating more nuts seems to
help people lose weight.
To start, nuts crowd out less healthy options
like processed foods. Another factor is that
eating nuts, which are high in fiber and other
healthful nutrients, curbs appetite and
encourages people to eat fewer calories.
Additionally, nuts might be able to increase
the number of calories that we burn at rest.
Multiple studies have found that eating nuts
actually boosts fat loss and calorie burning
shortly after consumption.18,19
Whatever the reason, adding a serving of
nuts to your daily diet may help you attain
your fitness goals. But be sure to eat whole
nuts, rather than nut butters. The trend is
not as strong when you opt for things like
almond or peanut butter (likely because of
the added oil, sugar, and salt).
20
#10: Limit Your Eating
Window
Find a Window That
Works For You
Intermittent fasting (IF) is a top trend in the
fitness industry. Athletes, self-improvement
gurus, and other leaders in the fields of
health and nutrition often tout its benefits.
You’ll hear about things like enhanced concentration, greater energy, and improved
fitness.
There are many strategies to intermittent
fasting, from fasting for 1+ days each week
to prolonging the period of time between
the last time you eat at night and the first
time you eat in the morning.
While the idea of intermittent fasting is
incredibly popular, few studies have examined its effect on weight loss. Recently,
research has supported the benefits that
experts have long been touting.
Intermittent Fasting
Helps You Eat Less
In 2018, a study was published in Nutrition
and Healthy Aging that examined the benefits of eating for only 8 hours each day.20
Overweight adults followed an 8-hour
restricted feeding schedule for 12 weeks.
During this period, the adults ate an average
of 341 fewer calories per day than the control group.
Over this same period, the participants lost
2.6% of their body weight without any conscious change to their diet outside of when
they ate. Think about it—you can lose
weight just by changing when you eat each
day!
When Should You
Eat?
Research into the ideal eating window is
preliminary, so it’s best to experiment and
find what works best for you. The above
study had participants eat from 10 A.M.
21
#10: Limit Your Eating Window
through 6 P.M, so an 8 hour window might
be a good place to start.
To find your ideal window, first record what
you eat and during what time you eat for
one week. Then, restrict that window to
eight or ten hours and see what that does to
your total caloric intake.
The end goal is to find a window where you
eat fewer calories and feel energetic and
satiated throughout the day.
Note: Combine IF with tip #6
Our sixth tip for losing weight without the
work was to only diet for half the time. By
eating less calories than you need for
weight maintenance for two weeks out of
every four weeks, you give your body a
chance to shed fat without slowing your
metabolism.
During your two-week diet window, practice
IF. By only eating for 8-10 hours each day,
you will naturally eat fewer calories. Then,
for the following two weeks, concentrate on
eating the number of calories that you need
to maintain your weight.
22
#11: Soak Up the Morning
Sunshine
Sunlight Can Make
Us Skinny
Sunlight is an incredibly powerful tool for
our mental and physical health. Getting
sunlight exposure daily can help to improve
your mood, boost your immunity, and slim
your waistline.21
Researchers from Northwestern University
found that both timing and intensity of sunlight are correlated with body weight.22
Great amounts of sunlight earlier in the
morning are tied to lower weight and less
body fat, while lesser amounts of sunlight
as well as sunlight exposure later in the day
are tied to greater body weight.
Why Sunlight Can
Make Us Skinny
There are many ways that sunlight exposure
could impact our weight, and scientists are
still learning how sunlight impacts our
health and wellbeing.
For starters, light exposure is a key influencer of our circadian rhythm, which is our
body’s internal clock that controls things like
hormone release and our sleep/wake
cycle. When we get ample sunlight early in
the day, we are more likely to feel alert
during the day and sleepy at night. It even
improves sleep quality and duration.
When we sleep well during the night, our
hunger hormones are kept in check. But
when we don’t sleep enough or experience
poor sleep quality, the chemicals in charge
of how hungry we feel become imbalanced.
This imbalance is why you’re more likely to
eat unhealthy foods when you’re sleep
deprived than when you get enough sleep.
Plus, when we’re well-rested, we have more
energy to do things like workout or fix a
healthy home cooked meal.
And this is just one of many mechanisms
through which sunlight impacts our metabolism. Getting enough sunlight also influ-
23
#11: Soak Up the Morning Sunshine
ences our vitamin D levels, a hormone that
plays a central role in metabolism and
mood.
Additionally, light exposure itself might
penetrate our skin and alter the fat cells
found beneath. In a preliminary study,
scientists discovered that fat cells shrink
when exposed to blue light like that
released from the sun.23
Getting Enough
Sunlight
On sunny days, get out in the early morning
sunshine—and the earlier the better. You
can put sunscreen on your face to protect it
from aging, but try to get 5-30 minutes of
direct sunlight on other parts of your body
once per day.
Of course, there will be days when you
cannot get direct sunlight. During times of
the year when you have limited sunlight,
take a daily vitamin D supplement. And
consider speaking with your doctor about
using a Seasonal Affective Disorder (SAD)
lamp; it can help boost your mood and
regulate your sleep cycle.
24
#12: Use Peppermint
Essential Oils
Essential Oils Can
Help You Lose
You’ve probably heard the claims that
essential oils can ease headaches, boost
energy, and encourage relaxation. But did
you know that essential oils can also help
you lose weight?
When you inhale certain odors, they impact
your body and mind. The best essential oils
for weight loss are those that enhance
energy and curb appetite.
While there are multiple essential oils that
fit the bill, our favorite for weight loss is
peppermint oil. It earned our top pick as the
best essential oil for weight loss thanks to
impressive results in human studies, and its
enjoyable aroma.
Inhale Peppermint
and Eat Less
The scent of peppermint is one that most
everyone is familiar with. It is sweet, strong,
and brings back fond memories of things
like holidays and favorite childhood sweets.
Researchers have long known that inhaling
peppermint has a unique ability to curb our
appetites. Back in 1995, researchers discovered that peppermint inhalation three times
per day was correlated with a decrease in
body weight.24
Further research into peppermint oil’s
weight loss properties found similar results
in 2008.25 In this study, participants inhaled
peppermint oil every two hours while awake
for five days in a row. These results were
compared to a similar period during which
the participants didn’t inhale peppermint.
During periods of peppermint inhalation, the
participants ate nearly 400 fewer daily calories than when they didn’t inhale peppermint essential oil. Additionally, the participants rated their hunger level as lower
during the peppermint period, in spite of
consuming fewer calories.
25
#12: Use Peppermint Essential Oils
When it comes to an enjoyable way to curb
appetite, peppermint oil inhalation may just
win our top spot.
How to Get Enough
Peppermint
The easiest way to boost peppermint inhalation is to set up an essential oil diffuser in
your office, bedroom, living room, and
kitchen. Each morning fill these up with
peppermint essential oil and turn them on
for a wonderful aroma and reduced calorie
intake.
Another way to reap the benefits is to drink
peppermint tea throughout the day. Buy
loose leaf or bagged peppermint tea and
enjoy the zero-calorie drink a few times
each day. Not only will the scent encourage
you to eat less, but the drink itself can
crowd out your need for high calorie beverages like soda or juice.
26
The Best Way to Change Behavior
and Lose Weight Long-Term
Create Lasting
Changes
Before you dig in deep and try to implement all 12 of these behaviors at once, slow
down. Psychologists know a thing or two
about making lasting changes, and one of
the most important tips they share is this:
Only change one behavior at a time.
Step 1: Choose 1 Tip
That You’re Excited
About
The idea is to build lasting habits, rather
than get overwhelmed by making too many
changes at one time.
To kickstart your weight loss, choose the tip
that you find most exciting.—the one that
doesn’t feel like work to incorporate. By
picking the right behavior, you’re more likely
to build a lasting habit and see results.
We’ve all done this at one time or another—you learn something and get excited, so
you use your current motivation to make
multiple changes at once.
As a reminder, here are the twelve weight
loss tricks we shared in this ebook.
But fast forward one week or one month
into the future, and chances are, none of the
behaviors stuck.
To create lasting changes that slowly sculpt
your body, use the following steps.
27
The Best Way to Change Behavior and Lose
Weight Long-Term
Tip
Example Action
Take a Selfie
Take a photo in your favorite swimwear
first thing in the morning every Sunday
morning.
Make Mealtimes Romantic
Eat dinner each night with soft music
and lighting.
Did Your Overeat? Have Some
Mushrooms
Take a 1,000 mg shiitake mushroom
capsule with breakfast daily.
Trick Your Brain with Portion Size
When you go grocery shopping, portion
out all snacks into single-serving
containers.
Drink Water Every Time You’re Hungry
Drink one full glass of water (8 ounces
or more) before breakfast, lunch, and
dinner.
Only Diet Half the Time
Calculate the calories that you need to
maintain your weight. Schedule out a diet
where you eat 70% of those calories 14
days in a row and 100% of those calories
the following 14 days. Track your calories
for one week following this plan.
28
The Best Way to Change Behavior and Lose
Weight Long-Term
Tip
Example Action
Harness the Power of Pen
and Paper
Journal every evening for 5 minutes
about the things that are most important
to you.
Cook Your Carbs a Day or Two Early
Plan your meals for the week and
cook pasta, rice, potatoes, and other
carb-heavy foods one day in advance.
Eat More Nuts
Buy walnuts and macadamia nuts (or
substitute your favorite nuts) and have
½ serving of each every day.
Limit Your Eating Window
Choose an eating window of 8 or 10
hours and stick to it daily.
Soak Up the Morning Sunshine
Every morning for one week, go outside at
first sunlight. Stay outside for 5+ minutes.
Use Peppermint Essential Oils
Use an essential oil diffuser with
peppermint oil in your office first thing
every morning.
Note: Most of these habits are daily habits. If you choose one that is weekly, you can
combine it with a daily habit. For instance, you can take a weekly selfie while eating nuts
each day.
29
The Best Way to Change Behavior and Lose
Weight Long-Term
Step 2: Stick with
Your New Behavior
for 7 Days in a Row
Before adding in a second behavior, successfully complete your first one for 7 days
in a row. After you’ve performed the action
for 7 days, a habit will have started to form.
After this period, it will be much easier to
stick with your new behavior long-term.
Step 3: Track Your
Success
Step 4: Add Another
Weight Loss Habit
Once you’ve completed your chosen task
for 7 days, it’s time to add a new weight loss
trick to your routine. Choose your next
behavior and follow the same steps. Continue to track your first habit and track your
new one along with it.
When you’ve taken action for 7 days in a
row, you can add a third habit. By stacking
weight loss tricks, you’re more likely to see
drastic improvements with time.
Track your progress every day. Tracking your
goal behaviors will both motivate you and
keep you accountable.
During this time, you might find that you
miss a day here and there. Take time to ask
yourself what led to your not completing
the task that day. You want to slowly overcome these hurdles so that the action
becomes routine.
Note: On the next page is a habit tracking
template. Print it out and track your goal
behaviors. You can alternatively use a habit
tracking journal or smartphone app.
30
Weight Loss Behavior Habit Tracker
Week 1
Goal
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 2
Goal
Week 3
Goal
Week 4
Goal
31
References
1. An image is worth a thousand kilos?
https://www.sciencedaily.com/releases/20
16/01/160118084403.htm
2. Soft lighting and music cuts calorie intake
18 percent
https://news.cornell.edu/stories/2012/08/s
oft-music-lighting-cuts-calories-18-percent
3. Television and eating: repetition enhances
food intake
https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC4630539/
4. Attenuating the rate of total body fat
accumulation and alleviating liver damage
by oral administration of vitamin D-enriched
edible mushrooms in a diet-induced obesity
murine model is mediated by
anti-inflammatory paradigm shift.
https://bmcgastroenterol.biomedcentral.co
m/articles/10.1186/s12876-017-0688-4#Ab
s1
5. Anti-obesity effects of medicinal and
edible mushrooms
https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC6278646/
6. Understanding the science of portion
control and the art of downsizing
https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC6088523/
7. Environmental factors that increase the
food intake and consumption volume of
unknowing consumers
https://www.ncbi.nlm.nih.gov/pubmed/151
89128
8. Dish here, dine there: serving off the stove
results in less food intake than serving off
the table
https://www.fasebj.org/doi/abs/10.1096/fa
sebj.24.1_supplement.741.4
9. Multiple pieces of food are more
rewarding than an equicaloric single piece
of food in both animals and humans
https://www.sciencedaily.com/releases/20
12/07/120710093802.htm
10. Effect of pre-meal water consumption
on energy intake and satiety in non-obese
young adults
https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC6209729/
11. Water and food consumption patterns of
U.S. adults from 1999 to 2001
https://www.ncbi.nlm.nih.gov/pubmed/164
21349/
12. Intermittent energy restriction improves
weight loss efficiency in obese men: the
MATADOR study
https://www.nature.com/articles/ijo201720
6#Sec1
13. Write your way to weight loss
https://www.everydayhealth.com/weight/j
ournaling-your-weight-loss.aspx
32
References
/PMC6004924/
14. Writing things down can actually help
you lose weight
https://www.psychologicalscience.org/new
s/writing-things-down-can-actually-help-y
ou-lose-weight.html
15. Is reheated pasta less fattening?
https://www.bbc.com/news/magazine-296
29761
16. Nut consumption and weight gain in a
Mediterranean cohort: The SUN study
https://www.ncbi.nlm.nih.gov/pubmed/172
28038
17. Almonds vs complex carbohydrates in
weight reduction program
https://www.ncbi.nlm.nih.gov/pubmed/145
74348
18. Acute effects of three high-fat meals
with different fat saturations on energy
expenditure, substrate oxidation and satiety.
https://www.ncbi.nlm.nih.gov/pubmed/190
10571
19. The effect of a calorie controlled diet
containing walnuts on substrate oxidation
during 8-hours in a room calorimeter.
https://www.ncbi.nlm.nih.gov/pubmed/204
39557
21. Benefits of sunlight: a bright spot for
human health
https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC2290997/
22. Timing and intensity of light correlate
with body weight in adults
https://journals.plos.org/plosone/article?id=
10.1371/journal.pone.0092251#pone.009225
1-Danilenko1
23. Subcutaneous white adipocytes express
a light sensitive signaling pathway mediated
via a melanopsin/TRPC channel axis
https://www.nature.com/articles/s41598-01
7-16689-4#Sec7
24. Weight reduction through inhalation of
odorants
http://www.aromapatch.com/Hirsch_Weigh
t_Loss_Smell.pdf
25. Effects of peppermint scent on appetite
control and caloric intake
https://www.researchgate.net/publication/
247357832_Effects_of_peppermint_scent_o
n_appetite_control_and_caloric_intake
20. Effects of 8-hour time restricted feeding
on body weight and metabolic disease risk
factors in obese adults: a pilot study.
https://www.ncbi.nlm.nih.gov/pmc/articles
33