“losing weight is easy. if you can get your head into 50 ... · 2 50 ways to weight-loss...
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50 WAYS TO WEIGHT-LOSSMOTIVATIONLearn how to lose weight…and love the process
50 WAYS TO
WEIGHT-LO
SS MO
TIVATIONEveryone knows how to lose weight: eat better and exercise more. The problem
is knowing how to keep doing it, day in and day out. Consistency is the key to weight-loss success and the key to consistency is motivation.
Forget weight-loss reward theories, and discover new ways to motivate that actually work in real life.
This book shows you how you too can win your weight-loss war and become one of ‘those people’ who never have to worry about their weight again.
Sally Symonds is one of Australia’s leading weight-loss experts and author of 50 Steps to Lose 50kg … and Keep it Off and 50+ Recipes to Lose 50+kg … and Keep it Off. Sally’s tips are based on her own experience of losing over 50% of her original body weight – and keeping it off.
With this book, you’ll learn how to change your body and your life – for good – just like Sally did.
What are you waiting for?
110 + 7 +110 mm x 170 mm
www.sallysymonds.com.au
“Losing weight is easy. If you can get your head into
gear, your butt will soon follow!” Sally Symonds
5580 50Ways cover.indd 1 10/05/12 9:14 AM
50 WAYS TO WEIGHT-LOSS MOTIVATION
Published by Palmer Higgs Pty Ltd
First published 2012
Copyright © 2012 by Sally Symonds
The author has made every attempt to seek copyright and acknowledge all material provided in this work. All information contained within this book is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a qualified medical practitioner, dietician, or mental health worker. No action should be taken solely on the contents of this book. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this book. The information provided within this book is believed to be accurate based on the best judgment of the author but the reader is responsible for consulting with their own health professional on any matters raised within. Health information changes rapidly. Therefore, some information within this book may be out of date or even possibly inaccurate due to new studies and research that the author of this book is unaware of. The author does not assume any liability for the information contained within this book, be it direct, indirect, consequential, special, exemplary, or other damages. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
Edited by Peter WilliamsDesigned and typeset by Palmer Higgs Pty LtdCover “After” photo courtesy of Nicola Poole, www.nicolapooledoesphotography.com
ISBN 978 1 9219997 4 1
This book is dedicated to all the demotivated, disempowered, dispirited, demoralised and depressed people who have tried
to lose weight … and keep it off … but so far failed. It can be done.
I was you. You can be me too!
v
About the Author
Sally Symonds(MA, BA (Hons), LSDA, ASDA,
NLP P, Cert III & Cert IV)
Sally Symonds has been described as “one of
Australia’s leading health and fitness experts”
(Good Health magazine).
Though she freely admits to having been
an ‘exercise-loather’ for the first 29 years of her
life, Sally’s has since transformed herself into an
exercise lover – and she’s dedicated to helping
others achieve the same. As one of the few
healthy life educators with personal experience
of significant weight loss, Sally’s living proof that
you can lose weight fast and keep it off. In 2002–
03, Sally shed a staggering 45kg in 33 weeks, kept
it off for 5 years, and then lost an additional 8.5kg
– in total, over 50% of her original body weight.
She achieved all this while balancing a busy life
vi 50 ways to weight-loss motivation
and hectic career. Her philosophy focuses on
striking a balance between the physical, practical
and psychological aspects of healthy living. She
doesn’t believe in a ‘one size fits all’ approach to
weight-loss or fitness, and recognises that the only
expert in your life is you.
Sally burst onto the health and fitness scene
in July 2010 with the launch of her website and
weight-loss coaching services. In September of
that year, Sally released her first book, 50 Steps
to Lose 50kg…And Keep It Off, which was followed
by 50+ Recipes to Lose 50+kg…And Keep It Off in
2011. In 2012, she launched her do-it-yourself
online weight-loss coaching course, 50 Ways to
Weight-Loss That Actually Work.
Since establishing herself as a major player
in Australia’s fitness industry, Sally has become
a regular healthy life contributor to a variety of
national print and television media, including
Sunrise, Today, The Morning Show, Mornings with
Kerri-Anne, Australian Women’s Weekly, Health
vii
and Wellbeing, The Courier Mail, 4BC, Good Life,
In Good Health and The Townsville Bulletin.
A qualified personal trainer, wellness coach
and NLP practitioner, Sally now offers a variety
of wellness coaching packages for individuals and
corporations who want to change their lives – and
health – for the better. She is also one of Australia’s
most experienced and engaging motivational
and inspirational speakers. Her website is an
ever-expanding resource packed full of practical
weight-loss, fitness and healthy living solutions.
Originally from a cattle property, Sally’s
diverse background also includes degrees in
English Literature and Speech and Drama – all of
which have contributed to her unique and creative
approach to fitness and weight-loss. For further
information about Sally’s products and services,
visit www.sallysymonds.com.au.
Number 1
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orget what you think you know about how
to lose weight. If all the established weight-
loss rules were so successful then we wouldn’t
have an obesity epidemic. Remember that the only
expert in your life is YOU! Everyone knows the
usual weight-loss theories, but only you know how
to apply those theories to your own life in a way
that’s going to work for you physically, practically
and psychologically.
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2 50 ways to weight-loss motivation
Number 2
top telling yourself that weight loss is
difficult. The time has come for you to move
from ‘working on’ or ‘trying’ to lose weight to
actually doing it. No excuses; Only you have the
power to change your life – no one else does.
Only you have the power to take control over your
weight, your health and your fitness. And once
you’ve won your weight-loss war you will discover,
as I did, that there’s nothing you can’t do if you set
your mind to it.
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Number 3
orget plans and programs. They all work –
if you can stick to them. Unfortunately most
human beings aren’t designed to do this. If you’re
currently doing no exercise and eating crap then
anything is going to be an improvement.
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4 50 ways to weight-loss motivation
Number 4
e flexible in your approach to weight loss,
because life rarely follows a set script or
timetable. Forget what you should do, and think
about what you can do instead. Perfect diets aren’t
real and real diets are perfect – and the same
applies to exercise regimes. Forget trying to be
perfect, just try to be a little bit better than you
were yesterday, or last week, and build on that.
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Number 5
top calling your weight-loss journey a
lifestyle change. Sure, it is a lifestyle
change, but that term has just become so much of
a cliché that as soon as we hear it we neatly file
it away in our mental filing cabinet, never to be
looked at again. In labelling it, we’ve successfully
managed to dismiss a whole range of behaviours
without proper examination.
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6 50 ways to weight-loss motivation
Number 6
emember some of the most embarrassing,
humiliating experiences you encountered
as an overweight person. Recall the horrible
comments, scathing looks, chairs that you broke
and times that you wheezed walking up stairs
while everyone else wasn’t even out of breath.
Replay these events over and over again in your
mind every time you want to quit or are tempted
by that block of chocolate or glass of beer or wine.
Kate Moss may have said that “nothing tastes
as good as thin feels”, but she’d obviously never
tasted revenge…
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Number 7
on’t set yourself a specific weight-loss goal.
Goals limit you to aiming only for what
you think or hope you can achieve, but everyone
is capable of so much more than they realise.
If you feel that you’ve lost your way with regards
to weight loss, you need to point yourself in the
right direction, but consider how much more you’ll
experience if you say to yourself “I want to see
Europe” as opposed to “I want to go to Paris”.
Why aim for one star when there’s a whole universe
out there?
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Number 8
on’t give yourself a specific timeframe – such
as twelve weeks – to lose weight. Setting a
timeframe tells your brain that once the time is up,
it’s over. You don’t have to keep enacting whatever
the change was that you began, and so you don’t.
This is why 96% of people who lose weight put it
all back on again, and more, within two years.
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Number 9
onsider what additional benefits weight loss
might bring to your life. Will it help you
find a partner or revive your sex life? Will it help
you have more energy? Will it help you feel less
stressed? Try focusing on these outcomes rather
than the weight loss alone. Use weight loss as a
tool to achieve these, but not as the achievement in
itself. Reframe it so that you’re actually mastering
something else (weight loss is just a by-product!).
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10 50 ways to weight-loss motivation
Number 10
orget about 12-week challenges, which are
currently one of the most popular weight-loss
strategies around. They’re just one aspect of the
lose-fat-fast mindset that pervades our society.
Don’t just focus on the next 12 weeks or shaping
up in time for summer. There’s nothing particularly
magical about 12 weeks (or eight weeks or
six weeks). Successful weight loss isn’t about
12 weeks; it’s about your whole lifetime! Who are
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you trying to kid here? Consider how long it took
to put that weight on – do you really think that
12 weeks is going to be the magic number that
makes it all come off? Successful weight loss is
about 12 x 12 x 12 x 2.5 weeks (or about 4320
weeks or 359 12-week challenges, i.e. a whole
lifetime!). It doesn’t matter how many calories you
burn in 12 weeks – it matters how many calories
you burn in your entire lifetime.
12 50 ways to weight-loss motivation
Number 11
ducate yourself! Following a healthy lifestyle
is like everything else in life, the more
knowledge you have on the subject, the more
likely you are to succeed. Knowledge is power!
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top thinking short-term. Consider one
behaviour that, while not ideal in the present,
might be a great stepping-stone to long-term habit
change for the future. It could be regularly eating
breakfast (even if it’s not all that healthy to start
with) or walking the dog very, very slowly for just
five minutes or simply smothering your vegetables
with tomato sauce so that you will actually eat
some vegetables (as opposed to the zero that you
may currently eat). You know what healthy living
should look like in the end, so plant the seed now,
water it and watch it grow.
S
Number 12
14 50 ways to weight-loss motivation
Number 13
top stressing. One of the most common traps
that I see people who are trying to lose weight
fall into is asking themselves whether or not they
think they can really do it. Don’t worry about it!
How many times have you thought you could lose
weight and failed? If you don’t think you can do it,
don’t focus on it. Just get on with the job. Weight
loss doesn’t just come to you – you have to go out
and get it.
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Number 14
reat your decision to lead a healthier life just
as you’d treat your wristwatch – there to
consult when you need it, but not a giant imposing
presence on your life that threatens to overwhelm
you. The more you obsess about losing weight, the
harder – and less enjoyable – it becomes.
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16 50 ways to weight-loss motivation
Number 15
ake action. Nothing happens if you stand
still, but everything can happen if you make
an effort. It doesn’t really matter what you do.
Everyone knows at least ten or twenty things they
could integrate into their life every day in order to
help them lose weight – eat breakfast, eat more
veggies, eat less sugar, eat less fat, drink more
water, do some exercise, do a bit more exercise,
incorporate some incidental exercise, etc. Focus on
one thing, master the art of making this a regular
part of your life, and then focus on something else.
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Number 16
ecognise the difference between trying and
doing and, as Nike says, ‘Just Do It!’ It’s
your life and it’s your weight-loss journey. What
you choose to tackle first, and then next, is entirely
up to you.
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18 50 ways to weight-loss motivation
Number 17
ace the facts. The reality is that your mind,
as much as your body, is battling years of
numerous quick-fix solutions which have resulted
in you, and by no means just you, losing confidence
in your ability to change without some kind of
radical intervention. Being overweight and/or
obese is often a crisis of confidence as much as
anything else. But use this knowledge to turn
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your past failures into success: consider some of
the harsh realities of your previous weight-loss
attempts. What have you tried? Why didn’t those
methods work? What will you do to ensure that
this time is different? Approach your weight loss
from a different perspective and you’ll probably
see a very different picture in the end.
20 50 ways to weight-loss motivation
Number 18
e pragmatic. Most weight-loss programs tell
you to focus on little milestones – like getting
to less than 100 kg, or losing the first five kilos.
This can be useful. However, you also need to be
mindful of how much you have to do so that you
don’t become frustrated when it doesn’t magically
happen overnight. For example, you need to burn
roughly 7500 calories to burn off one kilogram of
fat. Thus, if you have 20 kilos to lose, that means
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you need get rid of 150 000 calories (either through
exercise or through not eating unhealthy food
in unhealthy quantities). That’s a lot of calories
to burn. Then again, that’s a lot of calories that
you’ve eaten over many months or years, and a
lot of calories that you haven’t burned off through
exercise. Remember, it won’t happen overnight,
but it will happen.
22 50 ways to weight-loss motivation
Number 19
ork out what successful weight loss means
to you. Successful weight loss is really just a
control issue: it’s about regaining control of your
body and your life. Learn how to control your
mind so you don’t succumb to emotional eating
or mindless consumption. Learn how to control
your body so you aren’t prompting physiological
reactions within yourself to crave unhealthy foods.
Learn how to control your environment so you don’t
fall victim to deceptive food marketing and other
traps that are so abundant in our obesogenic world.
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We make over 200 food-related choices every
day. Make it easier on yourself by limiting the
number of unhealthy food choices in your home
or office and increasing the number of healthy
options. Similarly, look for ways to make exercise
a ‘no-brainer’. If that means sleeping in your gym
clothes so you work-out first thing in the morning
then so be it! It doesn’t matter how crazy it is – if
it works for you then it works!
24 50 ways to weight-loss motivation
Number 20
xpect the unexpected. Healthy living isn’t
a start/stop, on/off situation. Life is full of
hiccups. Everyone has time constraints, negative
influences, emotional drains and physical
impairments, and a myriad of other factors that
can impinge upon their weight-loss journey.
Successful weight loss is all about expecting the
unexpected and being able to negotiate a healthy
way through the trials and tribulations that life
throws at you. Turning your trials into triumphs
is as much a part of your healthy life journey as
improving your eating and exercise habits.
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top counting calories. When human
beings are faced with any kind of aversive
mechanism designed to control their behaviour,
they can only put up with it for so long before
they rebel and try to reassert their own individual
freedom (e.g. by eating a whole chocolate cake
after weeks of restricting your calories). It’s called
counter-regulation. The best way to avoid counter-
regulation is not to over-regulate (or over-control)
in the first place. Consider how much the counter-
regulation factor has figured in your previous
failures when trying to lose weight. Think about
how successful you may have previously been
(or will be in the future) when you’re the one in
control of your own weight-loss journey.
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Number 21
26 50 ways to weight-loss motivation
Number 22
gnore the reward system. If you’ve tried to
lose weight before, you’ll know that it’s the
most common method for inciting motivation.
Unfortunately the weight-loss industry hasn’t yet
caught up with what psychology now knows: the
reward system actually de-motivates you, so that
you feel even less likely to complete whatever it is
you set out to do. Remember that losing weight is
the best reward in itself! Nothing can compare to
this. Recognise, realise, actualise that you don’t
need phony, external rewards to lose weight and
become a fitter and healthier version of yourself.
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E at, eat, eat! Most people make the mistake of
thinking they have to stop eating or eat much
less to lose weight. Your body is programmed to
speed up your metabolism and burn calories when
you eat. In fact, stopping eating will drastically
slow down your metabolism. You have to eat fewer
calories to lose weight. This doesn’t necessarily
mean eating less. You don’t need to eat less; you
just need to eat better.
Number 23
28 50 ways to weight-loss motivation
Number 24
evelop your motivational toolkit. There are
many really great ways to help motivate
yourself and, more importantly, to help you learn
to self-motivate on a daily basis. Think about your
motivational toolkit as similar to a bank account
– the more you can deposit at the start, the more
you have to withdraw when you need it.
Consider what has motivated you to achieve
other things in your life. What strategies did
you use to tackle them? How could you apply
similar strategies to your weight loss? Everyone
has done something brilliant in their lives. What
are your previous spots of brilliance and how
can you use these to spark a brilliant weight-
loss effort as well?
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Remind yourself constantly of what motivates you.
It’s not enough just to know what motivates you –
you need to be constantly reminded of it, too. You
can’t just own a set of car keys – you need to know
where to find them!
Stock up your motivational toolkit by considering
how you best process information you receive
from the outside world. Are you primarily a visual
or auditory learner? If you’re more visual, then
the more visual cues you can create and add to
your toolkit, the better. Find photos of yourself
when you were slimmer, or photos of supermodels
in their swimsuits. Once you’ve worked out
the best strategy to remember why you began
your weight-loss journey in the first place, you
can surround yourself with appropriate cues to
remind yourself of your motivations. Whether
you need a vision board in front of your treadmill,
an iPod full of motivational music or you need to
carry around your bikini in your handbag – set up
your automatic reminders now, so you can draw
on them when you need them later.
30 50 ways to weight-loss motivation
Number 25
onsider the emotional reasons for your
weight loss as well as the rational ones –
they can often be much more powerful. We all
know the usual benefits of being fit and healthy:
you can reduce your risk of chronic diseases, have
more energy, and sleep better. But for most people,
those long-term benefits are just too intangible to
be motivating. For those who want to lose weight,
or even those who have already lost some, it’s the
everyday reasons that are the most effective.
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Number 26
ake a list of all those aspects of your life –
however small – that you know losing weight
will improve. It can be anything from losing the
urge to run and hide every time someone breaks
out a camera, to taking up new hobbies such as
sky-diving or pole-dancing – things that you just
don’t feel confident enough to try until you’re
smaller and fitter.
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32 50 ways to weight-loss motivation
Number 27
hink about how surprised other people will
be when you lose so much weight. Consider
the reactions of both friends and enemies. Imagine
their words and see the looks on their faces. Revel
in how you’ll feel – both inside and outside – when
this happens.
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Number 28
on’t tell the world how much weight you
want to lose or how quickly you want to
lose it. Recent studies have shown that people
who verbalise their goals actually end up with an
inflated self-image that paradoxically makes them
less hard working, and thus less likely to achieve
what they set out to do. Setting a worthwhile goal
and then sharing it with everyone goes a long
way to making you a legend in your own mind –
but legends don’t have to get down and dirty, do
they? Yet that’s precisely what you need to do if
you want to lose weight… and keep it off. Talk is
cheap. Actions speak louder than words.
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Number 29
on’t be afraid to keep your true motivations to
yourself. People have all kinds of crazy tools
that they use to motivate them to lose weight, and
that’s great – you have to trust whatever works for
you. But if your motivations are a little unusual,
ask yourself if you really want everyone to know
what they are. It’s OK not to share them, just as
it’s OK not to announce your weight loss ambitions
to all your friends and family.
Here’s an example I can now share because I’ve
lost my weight and kept it off; a motivation tool
I used that I didn’t tell anyone about for seven
years. I used to be a mad, keen cricket fan – a real
cricket tragic. And when I was learning to run, in
order to keep myself running (and not slacken off
into a walk) I used to tell myself that if I could
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learn to run continuously for 45 minutes then
Channel Nine would think my story so remarkable,
they’d employ me to be the first female cricket
commentator in Australia – despite the fact that
I had never actually played proper team cricket at
all (not even at school). So as I was running along,
I would imagine I was actually commentating
and I would hear myself say, “Another fine sweep
shot there by Steve Waugh,” and Bill Lawry would
reply, “Yes, it’s all happening Sally,” and – while
I was running – I would believe that would actually
come true.
Although I did learn to run for 45 minutes
continuously, Channel Nine still hasn’t called. But
that’s OK – I still lost all the weight I wanted to…and
kept it off. So every delusional fantasy was worth it
– but I still don’t think I would have confessed them
all to everyone, especially at the time!
So don’t be afraid to use fantasy to fuel your
motivation – just remember to snap back into
reality when you need to.
36 50 ways to weight-loss motivation
Number 30
ecome the master of your own destiny.
A key element to attaining and maintaining
motivation is to develop a sense of mastery over
what you’re doing: a sense that you’re in control
and empowered. Consider some of the most boring,
mundane tasks that you have to complete in life.
Start doing them, and somewhere along the way,
you’ll be filled with a sense of purpose, with the
need to do it properly. Then, when it’s complete,
you experience the satisfaction of a job well done.
Everyone has things in life that they don’t like to
do, but when they do them, they become strangely
compelled to complete the task. Whether it’s
untangling a knotted fishing line or scrubbing
the shower, even the simplest or most mundane
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of tasks can provide us within infinite amounts of
pleasure, and a real sense of achievement, when
we master them ourselves.
So too will it be with your weight loss. In the
last ten years, I’ve mastered the art of hundreds
of exercises and healthy-eating options and
thousands of different ways to integrate healthy
living into my everyday life – no matter what it
throws at me. I developed mastery, and mastery
gives us satisfaction – and results – even if we
don’t think we’re going to enjoy the process when
we begin.
38 50 ways to weight-loss motivation
Number 31
im for flow when you exercise. Colloquially, we
often think of flow as being ‘in the zone’ but flow
was actually a term proposed by positive psychology
expert Mihály Csíkszentmihályi back in the 1960s.
It refers to someone being totally immersed in the
task that they are completing, unaware of time
or space. Flow gives people a sense of immense
satisfaction, even though at the time they may
experience an almost total absence of feeling or
awareness. Flow demands complete, single-minded
concentration on the task at hand and allows people
to lose all feelings of self-consciousness while
simultaneously experiencing a sense of personal
control and pleasure. Experiencing a sense of flow is
one of the highest forms of happiness there is.
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Number 32
ncorporate balance into your exercise
routine. I recall experiencing flow quite
early on in my exercise life when I was learning
various balance exercises. Not only do they help
your brain as well as your body, but require a
single-mindedness and concentration that lets you
forget about all your everyday worries and focus
entirely on the present moment.
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40 50 ways to weight-loss motivation
Number 33
t any one time, our life consists of just three
things – thinking, feeling or doing. Sometimes
it’s easier to change how we think in order to
change what we do. But sometimes the opposite is
true and it’s easier to change what we do in order
to change how we think. Work out whether you
need to change what you do to change how you
think, or change how you think to change what
you do.
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Number 34
onsider whether you need to instigate your
weight-loss action in your mind or in your
body. Moreover, ask yourself if you ‘over-think’
and ‘under-do’ your weight loss. If you have ten or
more weight-loss books on your shelf and are still
overweight, chances are you need to stop thinking
so much and start doing instead.
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Number 35
hink yourself thin. The connection between
the brain and the body is still a matter of
conjecture and experimentation in medical circles.
Nevertheless, there’s no doubt that getting your
head into gear can help you get your butt into gear,
and into shape. Focusing on the positive aspects
of your weight-loss journey, rather than what’s
difficult about it, is an important part of making
your journey a successful one.
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Number 36
hink about all the positive food and activity
decisions you make every day. Take the time
to stop and recognise them. Consider how many
calories you could be burning, or saving, with
each one. Also consider how many more of these
positive decisions you could integrate into your
life each and every day.
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Number 37
orget the ‘all or nothing’ approach to weight
loss. You can’t change your whole lifestyle
overnight. Push your willpower too hard and too
fast (as you might do if you join an ‘all or nothing’
plan or program) and you’ll soon confront the
equivalent of a pulled muscle – one that you won’t
be able to use until it heals.
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Number 38
onsider your previous weight-loss attempts.
Were they a case of ‘all or nothing’? As you
approach your weight loss this time consider how
you might employ a stepped-up approach instead.
Consider how you might always leave yourself
wanting more in terms of exercise and healthy
living, rather than overdoing it and making
yourself dread the next training session or healthy
meal. The fastest way to lose weight, after all, is
to do it once and for all – so you never have to do
it again!
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Number 39
nleash your inner Goldilocks. Goldilocks is
one of the best role models you can have if
you’re trying to lose weight and keep it off. Why?
Because she was a master of the ‘just right’
principle. Goldilocks knew that if something
was ‘too soft’ or ‘too hard’ or ‘too hot’ or ‘too
cold’ then she just had to keep looking until she
found something that was ‘just right’ for her at
the time. Another way to think of this, in terms
of weight loss, is for you to make changes that
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are ‘comfortably challenging’. Consider your
current healthy life levels. What would be too
easy for you to attempt at the moment? What
would be too difficult? What would be just right?
Try making a list of ‘comfortable’ changes that
you could make to your diet, activity levels, and
healthy living mindset.
48 50 ways to weight-loss motivation
Number 40
njoy your weight-loss journey. Make healthy
life choices that are easy on both your mind
and body, not unpleasant and unrealistic. When
most people reflect upon losing weight they think
of the actual process itself in really negative terms:
deprivation, discomfort, torture, hell, more pain
than simultaneously being in labour and passing a
kidney stone. But it wasn’t like that for me, and it
doesn’t have to be for you, either.
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Number 41
top forcing yourself to do things that you
hate just because you know that they’re
good for you. Look for alternatives that might
be more psychologically than physiologically
effective. You’ll be more likely to continue to do
these things for a long time, and probably build on
them to form even healthier habits down the track.
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50 50 ways to weight-loss motivation
Number 42
hoose the right type of exercise for you.
Balancing the psychological component
with the physical element is something that is
sorely missing in most approaches to weight
loss. In my first book, I talk about how you can
apply personality profiles to help select the best
exercise to suit your psychological makeup and
thus increase your willingness to stick to it.
Astoundingly, a massive 60% of people who begin
to exercise stop within six months, and 90% of
people drop out within two years!
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Number 43
onsider your previous attempts at exercise.
Do you think those attempts were well
matched with your personality type? Consider
which exercises you could try in the future which
might be better suited to your personality type.
Consider also which pieces of exercise equipment
you might enjoy using, such as Swiss balls,
bosu, or freeFORM. Don’t fall victim to buying
a giant, ugly, home gym or treadmill that only
allows a limited range of exercises, and ends up
an expensive ironing rack. A few pieces of key
equipment and a little imagination, and you’ll
have ample opportunities to experience mastery
and motivation.
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Number 44
ulti-task your way to weight loss with
functional training, which is like multi-
tasking for your body. It’s generally a lot more
mentally challenging than isolated weight training
because you have to concentrate on activating all
the muscles involved and performing the action
correctly. Similarly, because your brain is forced
in several different directions at once, it can be
a great way to distract yourself during exercise.
This is great if you find traditional weight training
quite boring.
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Number 45
onsider how you can apply multi-tasking
more broadly to your exercise attempts and,
if so, how. Could you read or watch TV while using
cardio equipment? Could you mouth the words to
the songs on your iPod as you train?
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Number 46
on’t beat yourself up if you succumb to
emotional eating. We all know that the best
way to deal with emotional eating is simply not to
do it and find some other method of stress relief.
But this is often easier said than done. If I’m really
stressed, depressed or desperate, then I may
occasionally turn to the cookie jar to help ease
the pain. However (and this is the most important
bit), I do it in a controlled way. I know emotional
eating isn’t going to bring back a loved one or
solve my website crisis, but I also know that it
will provide some temporary relief – provided I do
it in a controlled manner.
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Number 47
ake yourself an ‘emergency emotional-eating
first aid kit’. Consider what foods you usually
turn to when you emotionally eat and plan ahead
to have those foods available, but not in excessive
quantities. You want the food equivalent of just a
couple of painkillers, rather than the whole box.
Some examples from my clients include two Tim
Tams, one chocolate bar (rather than a whole
block), one single-serve ice cream, one small
packet of potato chips, or two slices of pizza (keep
frozen). Store your emergency emotional-eating
first aid kit somewhere out of sight so you aren’t
tempted on days when you don’t need it.
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Number 48
ocus on the how rather than the why. In terms
of emotional eating (or any other kind of self-
sabotaging behaviour you might regularly enact
when you’re trying to lose weight), this distinction
is particularly useful. The answer to why you
emotionally eat or self-sabotage is something
that may never fully be answered. Moreover, even
if the answer does become apparent, it doesn’t
necessarily mean that the reason why will offer
you a solution to the problem. Knowing that you
emotionally eat because of PMS, for example, isn’t
going to negate the cause.
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Number 49
onsider your biggest obstacle to weight loss
in the past. How can you overcome this?
What practical steps do you need to take to ensure
that this isn’t an issue in the future?
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Number 50
lan and prepare, particularly when it comes
to food. These are two of the key elements
to weight-loss success. New research actually
suggests that they’re more important in attaining
and maintaining significant weight loss than
willpower. Everyone has days when they come
home from work completely worn out. That’s when
it’s all too easy to make not-so-healthy choices (if
those options are in your pantry or freezer in the
first place – hint hint!) or choose pick up or delivery.
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Number 51
hen you’re cooking, make a few extra
portions and freeze them. This way, you’ll
have the right meals available at short notice.
So when you get home from work, completely
exhausted, just pop something into the microwave
and you’ll have a no-fuss healthy meal. Don’t allow
tired + hungry to sabotage your healthy lifestyle!
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Number 52
void temptation. When you’re making a meal
or snack for yourself at home, get into the
habit of putting all the ingredients away BEFORE
you sit down to eat. It’s harder to get it all out
again if you want seconds.
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Number 53
ist your current unhealthy habits. What
additional barriers can you create between
you and these behaviours to make them more
difficult for you to do? List some of the healthy
habits that you wish to adopt in the future. What
barriers can you work at eliminating to make it
easier to adopt these habits in the future?
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Number 54
ake yourself accountable. It’s important to have
some form of accountability on your weight-
loss journey to help you track your progress. For
some people it can be an old pair of jeans, while
others may opt for more sophisticated measures
such as body-fat calipers, DEXA machines or
bioimpedence analysis.
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Number 55
on’t get obsessed with the number on your
bathroom scales. If you find that standing on
the scales sends your head into a spin, try doing
it more often – much more often. The increased
exposure to the activity will certainly help you
realise just how misleading the readings can be.
Moreover, forcing yourself to do it several times a
day (and again I would recommend doing this for a
week or so) also helps reduce the anxiety you feel
each time you weigh in.
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Number 56
isten to your body. Among the many side
effects of following a specific diet plan (or
many specific diet plans over the years) is that
people stop knowing how to listen. Instead, they
start eating according to the plan or the clock, not
according to whether they are really hungry or not.
Over time, this results in people no longer being
able to recognise the difference between hunger
and appetite. Hunger is a physical response. It’s
our body saying, “I need fuel to function”. Ask
yourself the following questions to determine
whether you’re really hungry or not:
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1. Am I really hungry?
2. Should I phone a friend, check my emails, give
myself a manicure or have a nice relaxing bath
instead?
3. If I open this packet or can, will I eat the whole
lot?
4. Is there a smaller alternative?
5. Is there a more nutritious alternative?
6. Is my body confusing hunger and thirst?
Should I have a glass of water instead?
7. Would exercise sufficiently suppress my
hunger? Should I go for a ten-minute walk
instead?
8. How long has it been since I last ate or am I
due to eat again?
9. If I eat, will it be a meal or a snack?
10. Am I still hungry?
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Number 57
mploy the traffic light approach if you’re
keeping a food diary. It’s a really effective way
to stop and reflect on what you’ve eaten. At the
end of each week, go back over your food diary
and highlight all the good food choices in green,
the mediocre choices in amber, and the less-than-
desirable choices in red.
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Number 58
ollow the 80/20 rule. Essentially, this means
eating well for 80–90% of the time and
then eating not so well for the other 10–20% of
the time. Of course, this system only works if you
know what 10 or 20% is, and using the traffic light
system in your food diary can be a great way to
help you visualise this.
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Number 59
onsider what healthy meals you could eat on a
regular basis and how you could incorporate
variations of these in order to keep yourself
stimulated, but not over-stimulated. Devise a list
of three to five breakfast options, three to five
lunches, three to five snacks and three to five
dinners that would best suit.
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Number 60
ou can’t always eat what you like, but you
should like what you eat. Learn to prepare
healthy options that taste delicious. They’ll soon
become favourites!
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Number 61
on’t forget to eat according to taste as well as
nutritional benefit. Studies reveal that taste
is the number one priority for most people when
they’re selecting what to eat (although price is fast
becoming a major factor as well). Nevertheless,
it’s all about having a wide range of options to
choose from, and, even more importantly, a wide
range of options ready in your conscious memory
(so you don’t have to think too much when you’re
tired and hungry and not thinking as clearly as
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you otherwise might). Try my ‘Food Alternatives
Template’ and the ‘Healthy Eating Helper’ to
help you in your healthy life journey1. These
are both designed to assist you in making fast,
healthy, tasty choices without having to think too
much. Consider printing and completing both and
stocking your fridge and pantry with appropriate
choices for the future.
1 See: www.sallysymonds.com.au
72 50 ways to weight-loss motivation
Number 62
top making excuses. If you’re trying to make
a change within yourself (weight loss or
otherwise), don’t let yourself off the hook. Don’t
feed yourself excuses why you haven’t taken the
actions necessary to make the change you want to
make, because, deep down, you won’t really believe
yourself anyway – and there’s nothing worse than
lying to yourself. Reflect on all your previous
attempts at weight loss and all the excuses that
you told yourself each time you didn’t make a
healthy choice. How did it make you feel? What
effect did it have on your healthy life journey?
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Number 63
ake time for healthy living. One of the most
common excuses for people who avoid exercise
is that they don’t have time. We all know the old
adage, “If you want something done, ask a busy
person”. However, there is a perception that healthy
lifestyles take, rather than make time. But this is an
incorrect assumption that needs rectifying. Studies
show that fit and healthy people are 30% more
productive than their unfit, unhealthy counterparts.
Everyone has 168 hours in a week, but losing your
excess weight and becoming fit and healthy will
make it seem like you have 223 hours in a week
instead. Remember you need to expend energy to
create energy; you need to exercise to make time,
not make time to exercise.
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Number 64
chedule healthy time (exercise, food shopping,
food preparation, etc.) into your life and note
how your life improves as you gradually find you
have extra hours in your days!
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Number 65
top blaming your genes for your size or
shape. Of course genetics can play a part
– but they aren’t the only part. Genes are like a
loaded gun – you still need to pull the trigger in
order for them to be a factor. You might naturally
be an apple or pear shape, but you can reduce the
size of your fruit.
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Number 66
ake time for yourself. One of the other really
common excuses that people use to avoid
losing weight is that they need to spend time
with significant others such as family, friends or
people they care for. I was a teacher when I was
overweight, and I was one of those really giving
teachers – the type who listened to all the teenage
problems, rescued kids from alcoholic parents,
helped get drug-addicted teenagers off drugs
and so on. If you’re someone in a similar ‘giving’
role – a nurse, a disability worker, or, of course, a
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parent – I want you to ask yourself, “How long
can I continue to fill the cups of others when
I myself am empty?” Consider how much ‘me
time’ you have in your life. Consider how much
more effective your ‘we time’ (and ‘me time for
that matter) will be when you are filled with more
energy and less stress.
78 50 ways to weight-loss motivation
Number 67
earn to develop the ‘healthy mindset gene’ – a
‘gene’ that gives you the ability to control your
weight with very little effort. Remember, you’re in
control of what you eat and how you exercise – so
if you want to change your body and your lifestyle,
you can.
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Number 68
ake responsibility. ‘You are responsible for
the energy that you bring into this space’ is
a popular sign I’ve seen a number of times over
the past few years. Basically, it means that if
you’re having a terrible day (or a terrible life) you
shouldn’t let it impact on others – don’t let your
attitude cause everyone else around you to have
a terrible day, too. Use my ‘Association Evaluator’
to help you determine your current and future
actions2. Which people, events, exercises or food
do you need to have more of in your life in order
to aid your weight loss, and which people, events,
exercises or food do you need to have less contact
(or even no contact) with in order to improve your
health and happiness?
2 See: www.sallysymonds.com.au
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80 50 ways to weight-loss motivation
Number 69
onsider what factors might be affecting your
ability to lose weight. Are you under a lot of
stress that causes you to emotionally eat? Do you
get bored quickly and give up on your resolutions?
Think about what qualities you think would help
you overcome these obstacles.
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Number 70
hink of a person – real or imagined – who
embodies the qualities you came up with in
the previous step. The next time you face a conflict
or need to make a decision about healthy versus
unhealthy eating or actions, ask yourself what
this person would do. Would they order a cake and
coffee or just a coffee? Would they take the stairs
or the elevator? Would they cheer themselves up
with a whole block of chocolate, or phone a friend
for a chat instead?
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82 50 ways to weight-loss motivation
Number 71
hallenge yourself. The most common exercise
mistake that people make is doing the same
thing (or very similar things) week in and week
out. The same twenty minutes on the treadmill
three times a week? You’re not completely wasting
your time – but you certainly could be making far
better use of it. The same sixty-minute body-pump
class five days a week? Same answer. Your body
knows what to expect. It doesn’t have to challenge
itself so much, it doesn’t have to work so hard,
and so you don’t get the superior results that
you deserve.
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Number 72
onsider how you might vary your exercise
routine in order to gain more effective value
for time. Substitute your exercises with alternatives.
If you really hate an exercise, there’s always an
alternative. No exercise is so good that another
one can’t take its place. For example, if you loathe
pushups try befriending bench presses instead.
Combine different exercises. Try squats and bicep
curls, lunges and twists or rows and push-ups.
Combining a few exercises at once gives you better
value for time. Adapt your exercise routine. I’ve
come up with over 50 variations of planks, squats
and lunges. How many more could there possibly be?
I don’t know…but there’s only one way to find out!
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Number 73
odify your regulars. Make a list of some of
your favourite exercises. Now try to think of
three ways that you could vary each one in the
future to make it more physically – and mentally
– challenging. Try going backwards, changing
angles, or adding balance. Many exercises can be
varied slightly, which is great for your workouts if
you want to make them more mentally stimulating,
as well as being able to ‘shock’ the body physically.
Consider the humble bicep curl.
Consider just some of the variations in stance: seated,
standing, kneeling, seated without back/chest
support, kneeling on a bosu, standing on a bosu,
standing on two bosu, sitting on a Swiss ball with
feet on the ground, sitting on a Swiss ball with feet
off the ground, kneeling on a Swiss ball, standing
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on a Swiss ball, standing on two duraDiscs,
standing on a duraDisc with eyes closed, standing
on a single freeFORM, kneeling on a freeFORM,
standing on two freeFORM or standing on a
freeFORM balancing on one leg.
Now consider just a couple of potential apparatus
variations for the humble bicep curl: kettlebell in
each hand, kettlebell in one hand only, resistance
band under one foot, resistance band under both
feet, dumbbell in both hands, dumbbell in one
hand, dumbbell in both but one heavier than the
other, weight plate (a weighted disc you may use
on a barbell) or medicine ball.
Then consider potential grip variations for the
bicep curl: standard, thumb offset, little finger
offset, reverse, hammer or thick grips.
Remember the greater the neuromuscular
challenge (which you can achieve via even slight
variations) the more bang for your buck in terms of
physical results and the more interesting exercise
can be for you.
86 50 ways to weight-loss motivation
Number 74
evise a ‘Get Back Into It’ exercise for those
days when you really don’t feel like being
active (we all have them!). A ‘Get Back Into It’
exercise usually involves around a 30% effort level
– so not huge, but certainly not sitting on your
butt and doing nothing either! Some examples of
‘Get Back Into It’ exercises include going for a
walk, going for a swim, going to one of the more
relaxing gym classes (such as Pilates, yoga or
body balance), or going to a fun recreational
dance class. Or you might want to try something
completely different that you’ve always wanted to
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do, and this might be your chance. Something like
rock climbing or ice-skating – anything where you
get to exert yourself a little in a fun atmosphere
and get your blood pumping again. Consider what
methods you have used to get back into exercise
previously in your life. Which of these might be
appropriate for you to use now? What steps do you
need to take to ensure that getting back into it is
made even easier (e.g. locating the appropriate
shoes or clothing or finding out when and where
particular classes are on)?
88 50 ways to weight-loss motivation
Number 75
onsider the benefits of ‘Effortless Exercise’.
All exercise requires some physical effort,
but some exercises don’t require any mental
effort. That’s an important distinction. While you
might sooner walk over hot coals than attend an
aerobics class, taking your kids to the park and
pushing them on the swing might require virtually
no mental effort, yet it still burns vital calories.
Effortless exercise is all about increasing your
fitness level (and decreasing your waistline)
without even knowing it!
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Number 76
xercise in disguise! Find activities that are
actually exercise in disguise: going to the
zoo, walking around the shopping mall, having fun
at an amusement park, or even just sitting on a
duraDisc on your office chair each day.
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Number 77
lay. Sometimes when I go to the gym, or even
exercise at home, I’m really just playing. I’m
experimenting, exploring, mucking-around, seeing
what I can do. It’s fun, but it still burns calories.
Think back to when you were a child. For most of
us, playtime was really the best part of our day. We
never knew exactly what we were going to do from
minute to minute, and we didn’t really care – we
just did it. It was totally unstructured. We lived in
the moment and we had fun.
While totally devoting an exercise session to
play may be a little daunting at first, get Google-
inspired. Google has a 20% work policy, meaning
that their employees are allowed to devote 20% of
their work time to projects that aren’t necessarily
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part of their job description. They have a 20%
mandatory playtime! 80% of the time, they need
to be working on their allocated projects, but the
other 20% of the time, they’re free to explore,
experiment, innovate and play. Amazingly, this
20% of their total time has yielded over 50% of
Google’s end products, including Google Earth,
Google News and even Gmail.
Consider devoting 20% of your healthy life time just
to exploring, experimenting and playing. You never
know what fantastic new exercise you might create
or what fantastic new discovery you might make that
will help you lose weight…and keep it off.
92 50 ways to weight-loss motivation
Number 78
o crazy. The weight-loss industry is one of
the only industries whose success thrives on
failure. Don’t just think outside the box when it
comes to your weight loss – throw the box away.
Some of the craziest ways to lose weight (excepting
all the obvious cons – like ‘obesity soap’ that
promises to melt the fat away) are the ones that
actually work. Don’t be afraid to try new things.
On the other hand, don’t just try variations of the
same old things that you’ve done before that didn’t
work for long-term (sustainable) weight loss.
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Number 79
he ABC of weight loss = CDE
(Consistent Daily Effort)T
94 50 ways to weight-loss motivation
Number 80
ry something new. If you’ve tried all the
probable yet impossible weight-loss methods,
you need to start trying the improbable yet possible
ones. You need to challenge the very concepts that
have underpinned your previous approaches. Don’t
waste your failures. Learn from them. Following
the accepted (but largely unchallenged) approach
to weight-loss makes you just like everyone
else – and everyone else is fat too! Change can
be frightening, but sometimes the alternative is
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even worse. How many years of your life have you
wasted trying to lose weight, or re-losing weight
you’ve already lost and gained again? How much
smaller has your life become as your waistline has
continued to grow? How much are you missing out
on that you don’t even realise? How much better
could your life be?
gnore the experts. Experts are really fond
of saying that their way is the only way,
but don’t be fooled by this. If a system works so
well, it takes over the whole market. Take Coca
Cola – there are actually nearly 50 brands of cola
worldwide, but most people only know two: the
real thing and that other one. Heed expert advice,
but don’t heed it unquestioningly because there’s
only one expert on your life…and that’s you!
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Number 81
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ontinue on your healthy life journey until you
have lost all the weight you want to…and
kept it off, until you have transformed yourself
into one of ‘those people’ who never have to worry
about their weight again. Remember I did it – and
you can too!
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98 50 ways to weight-loss motivation
If you loved 50 Ways to Weight-Loss Motivation then you’ll adore… 50 Ways to Weight-Loss That Actually Work The complete do-it-yourself weight loss coaching system. This course gives you the motivation, inspiration and practical strategies necessary to make your weight loss dreams a reality.With simple, day-by-day lessons designed to keep you focused and committed on your weight-loss journey (as well as videos, articles and so much more), this innovative approach to weight-loss puts YOU in control of your healthy life journey. Forget diet and exercise plans, SMART goals, extrinsic rewards and all the usual weight-loss rules which you already know just don’t work for long-term weight-loss. It’s not about losing fat fast, it’s about losing fat forever! This course helps you to discover what works for you practically, psychologically, and physically. Forget what you know about established weight loss theory—with Sally’s help, you can take control of your body and your life not just for now, but forever!
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99
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Come on, what are you waiting for?
100 50 ways to weight-loss motivation
To find out more about Sally’s incredible weight loss journey be sure to order your copy of:
50 STEPS TO LOSE50 KG... AND KEEP IT OFFThe inspirational story of how one woman halved her weight...
and doubled her life
50 STEPS TO LO
SE 50 KG... AND KEEP IT OFF
In 2002, Sally Symonds was a professional success but
a personal failure. Weighing in at 106.5 kg and wearing
size 24, Sally devised her own easy but highly effective way
to lose weight that saw her drop a staggering 45 kg in
33 weeks. Unlike many others, Sally not only kept the
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This book follows the step-by-step approach she adopted to
transform herself from a food-loving, exercise-loathing
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person she is today.
Refreshingly honest, Sally’s mixture of creative yet practical
strategies show you fun and worry-free ways to effi cient
and effective weight loss.
This book is what everyone needs to follow in Sally’s footsteps.
153 + 12 +153 mm x 234 mm
(4584) SS_book cover.indd 1 16/08/10 9:47 AM
further reAdIng
101
If you can eat yourself fat, you can eat your way thin. Discover how with:
With over 100 of Sally’s everyday fast, healthy filling recipes plus:• why diets don’t work for your mind or body• how to navigate your way through the supermarket
shelves and product labels• the most important hormones for weight loss and • the ten rules that Sally lives by for happy eating and
healthy living.
153 + 12 +153 mm x 234 mm
A guilt-free guide to eating more and weighing less50+
RECIPES TO LO
SE 50+ KG... AND KEEP IT O
FF
Sally Symonds is one of those rare creatures – more elusive
than Bigfoot, rarer than a rainbow’s end and harder to fi nd than
a dry mouth in a chocolate shop. She is a weight-loss wonder,
one of the few people who have managed to lose weight and
keep it off. Initially losing 45kg in 33 weeks in 2002–03, Sally
kept that weight off for over fi ve years, before going on to lose
another 8.5kg. She has been described as “the complete
weight-loss package” – she’s lost a lot, she’s lost a little and,
most importantly, she’s kept it off!
Knowing that you can’t out-train a bad diet, much of Sally’s
success came from her experiments in the kitchen. Throwing
out all the conventional approaches to weight loss, Sally didn’t
follow a specifi c diet, ignored the concept of portion sizes and
rewarded herself – with food – along the way. She also learnt
how to successfully navigate her way through the minefi eld of
misinformation that many food manufacturers and retailers are
feeding us today.
This book features the foods that Sally eats everyday –
practical and proven recipes that are delicious, nutritious and
expeditious. It also explains her food philosophy – why she
succeeded where so many others have failed. With a wealth
of tips and snacks to try (as well as tricks and traps to avoid),
Sally shows you how she became one of “those people” who
never have to worry about their weight again … and how you
can do it too!
50+ RECIPESTO LOSE50+ KG... AND KEEP IT OFF
www.sallysymonds.com.au
5234 SS_Recipes cover.indd 1 18/05/11 11:30 AM
A big thank you to all my family, friends and staff
for your assistance during the compilation of
this book.
Thanks also to all my wonderful clients for
allowing me the privilege of sharing their healthy
life journeys.
AcknoWledgeMentS
50 WAYS TO WEIGHT-LOSSMOTIVATIONLearn how to lose weight…and love the process
50 WAYS TO
WEIGHT-LO
SS MO
TIVATIONEveryone knows how to lose weight: eat better and exercise more. The problem
is knowing how to keep doing it, day in and day out. Consistency is the key to weight-loss success and the key to consistency is motivation.
Forget weight-loss reward theories, and discover new ways to motivate that actually work in real life.
This book shows you how you too can win your weight-loss war and become one of ‘those people’ who never have to worry about their weight again.
Sally Symonds is one of Australia’s leading weight-loss experts and author of 50 Steps to Lose 50kg … and Keep it Off and 50+ Recipes to Lose 50+kg … and Keep it Off. Sally’s tips are based on her own experience of losing over 50% of her original body weight – and keeping it off.
With this book, you’ll learn how to change your body and your life – for good – just like Sally did.
What are you waiting for?
110 + 7 +110 mm x 170 mm
www.sallysymonds.com.au
“Losing weight is easy. If you can get your head into
gear, your butt will soon follow!” Sally Symonds
5580 50Ways cover.indd 1 10/05/12 9:14 AM