Max Lowery (00:31.704)

Thank you.

Max Lowery (01:16.014)

All right, good morning everyone. Happy Wednesday. Not sure if you can see, but I've actually got a cat sitting on the desk as well. Let's see if I'm live. Let me know in the chat if you're watching live, hashtag live, or if you're on the replay, give me a hashtag replay. looks like Loki's had enough.

Max Lowery (01:40.238)

Beautiful day here in the south of France. I've got the sun shining in, which is excellent. Let's just see if I am live. Just give me a moment. But yeah, today we're going to be talking about how to develop the anti-dieters mindset. All right, this is really, really important. And this is probably the thing that is holding you back and preventing you from getting those long-term sustainable results.

All right, so let's see who's live. It's got one person watching live so far. Let me know who's watching live. Hashtag live if you are watching live. Please let me know if you have any questions. Remember questions are important. I will answer those questions at the end. And if anything resonates with you in anything that I'm talking about, please let me know in the chat. As I said, I do a lot of just talking to a screen.

It'd be good to see your feedback to see if what I'm saying is actually making sense with you and is actually relevant to you. All right, so let's get into it, shall we? Morning, Janet is watching live. Janet has been through the Live 360 program. She did very, very well. Cool. All right, I'm going to share my screen.

Max Lowery (03:08.216)

So how to get out of the dieters mindset. First of all, transformation of the week. This is Gemma who was on the program earlier in the year, the Live 360 90 day program. In 90 days or 12 weeks, she lost 12.2 kilograms and five inches. Okay, incredible progress. But most importantly,

she carried on to lose weight afterwards. So she says afterwards, she's now 17.2 kilograms down and six inches down. She's always been someone with bad knees and she actually ended up walking a marathon in a day with no knee pain. So again, remember, I'm not trying to show off about these transformations that I'm showing you. They're not about me and my program. They're about the individuals. They're about you.

I want you to understand that there is another way. I want you to be motivated and understand that people are getting success and changing their lives. All right, so Gemma says it helped her turn her life, herself around. She's no longer feeling tired and exhausted all the time. She's not constantly snacking and thinking of food. And she spent 10 years struggling to lose weight. All right, she'd done lighter life, lost four stone, but then put it all back on afterwards. All right, so that's transformation of the week. Hopefully that has been motivational. Hopefully that has been inspiring.

but yeah, yes, we have a good program. Yes. I'm a good coach. Yes. Clem's a good coach. Yes. Darrell's a good coach, but, Gemma put the work in and she had made that decision that enough was enough. If anyone here has made that decision, that enough is enough. If you've reached boiling point, let me know in the chat. All right. and I'll reach out and see if we can help. So what is the dieting mindset? The diet is mindset. So let me know in the chat if any of this resonates with you. So usually.

People in dieting mindset are impatient and inconsistent in the actions and usually hopping from one diet to the next. They usually leave things until the very last minute before making a change. They cut out entire food groups, hoping for a quick fix, know, so cutting out carbohydrates, for example, force themselves to follow generic plans that do not suit their lifestyle and then wonder why it's unsustainable.

Max Lowery (05:26.424)

They incorporate healthy habits just to see the number on the scale move. They're motivated solely by the number on the scale. They have an all or nothing approach, which is the whole topic in itself. They label foods as good or bad. They react to triggers and use food to make themselves feel better. They use food as a reward. They have limiting self beliefs around fat loss and fitness.

They're stuck in a fixed mindset. They blame everyone else. They have a victim mentality and they see food as the enemy instead of enjoying food. All right. So that is kind of behaviors mindset, you know, thought process says habits of someone who's stuck in the dieting mindset. All right. And those of you are probably, you're probably aware of the diet cycle. I've talked about this before in the five day challenges.

But I found this new diagram that goes into a bit more detail. So here we have at the top, you know, the desire to lose weight for whatever reason you want to lose weight. So of course that leads into dieting, which involves some kind of restriction, food restriction or intense exercise. You get a little bit of a reward, you you lose a little bit of weight and you get that dopamine hit. And then because you lose that bit of weight, um,

you stop working, right? And you're also not able to sustain the restriction and deprivation, which leads into temptation and cravings. So of course, because you haven't addressed your mindset, because you're only addressing the symptoms, old habits come back in, all right, with your eating and your exercise. And then you start to feel like a failure. You feel guilty, you feel shame, and that leads into emotional eating, you know, which leads to weight gain.

depression and shame and that leads back into you wanting to lose weight and it goes round and around and around and around around around for five years, 10 years, 15, 20, 30, 40 years. All right. So, you know, the average age of the ladies on my program is 50 plus. And for a lot of them, they've been stuck in this dieting cycle since their teenage years. So 40, 50 years, it's a long, long time.

Max Lowery (07:51.022)

And it's a big, big shame because it really prevents you from living life to the full and being the best version of yourself. So who here is stuck in the diet is mindset right now, right? If any of these resonate with you, if you recognize that you're stuck in this now, let me know in the chat, if you think you're stuck in the diet mindset, right? And this is powerful. Don't be a silent observer. You know, if you want to make the most of these group of this group, you need to engage with the group. You're to get more out of it. So I'm going to be helped.

able to help you more if you reach out. Right? But the first step before the principles are about to give you to get yourself out of the dieter's mindset is to be real with yourself and accept that you are stuck in the dieting, the dieter's mindset. All right? Because once you've realized that, once you've accepted that, once you've stopped lying to yourself, then you can start to actually make changes. You can start to incorporate the principles, which I'm about to teach you.

Sorry if I'm being blunt here, right? I'm just trying to be real with you, right? Because it's very easy to lie to yourself and tell yourself that you're not stuck in a dieting mindset. The hard thing is to get real with yourself is to own the fact that you are stuck in a dietist mindset. Once you own that, then you can do something about it. All right, so let's talk about principles to get over this. So principle number one, and this is massive, set your expectations. Start mentally preparing yourself.

because your fat loss and fitness journey is going to take at least one year. Okay. One whole year, at least. It might not take you long to lose the weight, but it's very important that we stop using weight loss as the sole goal. Okay. The real goal is to become the type of person who is able to shed the weight and maintain the results.

And becoming that person takes time.

Max Lowery (09:51.094)

If a year sounds too long to you, then you are stuck in the wrong mindset. Okay. The sooner that you take the pressure off yourself to achieve some kind of fat loss goal in X amount of time, it's going to make a massive difference. It's going to take a big, so make a big, big difference, right? Get yourself into the mindset that this is for life. What you are going to incorporate is for the rest of your life. And obviously I want you to.

Obviously maybe a lot of you right now associating fitness and fat loss with restriction and deprivation. I'm not telling you that you need to restrict and deprive yourself of the rest of your life at all. Right. My clients who are on the program, they lose weight without being hungry and they're not destroying themselves in the gym. But understand the identity, the habits, behaviors, the beliefs you need to adopt are for the rest of your life. Okay. And focusing on that one year is a good start. All right.

So principle number two, shift your identity. Okay. What do I mean by that? All right. So here's some examples of what I mean by that. Like the goal is not to run a marathon is to become a runner. And again, I'm not saying that you have to run a marathon. I'm just saying, you know, often people set themselves a goal to run a marathon. but actually, and what often happens is they complete that marathon and then they go back to usual behaviors afterwards.

but rather it's actually to become someone who enjoys running, to become a runner. The same, you the goal is not to walk 10,000 steps every day, it's to become someone that loves walking. The goal is not to cook from scratch, it's to become someone that loves to eat healthily, to eat nutrient dense foods, to fuel your body. The goal is not to train three times per week, but to become someone that loves exercise, loves being active. The goal is not to lose weight,

The goal is to become someone that enjoys eating healthily and being active. Okay. So you need to become that person. You need to shift your identity, right? Really, really important because there are three layers of behavior change. You've got your outcomes, which are your goals, basically. So the goal, you know, for a lot of you right now is you want to lose weight. And then you've got the processes.

Max Lowery (12:11.404)

which will get you to that goal. know, it's eating healthier, being aware of how many calories you're consuming, eliminating snacks, all that kind of stuff. Those are the processes. But then you've got your identity, which is who you believe you are. And if you've always believed that you are someone, you know, I am an emotional eater. I don't like exercise. I've always been the chubby one. All that kind of stuff. Those are issues with your identity. You need to become...

the type of person that enjoys eating healthily and loves being active. It's as simple as that. But obviously more difficult in practice. And a part of shifting your identity is adopting a growth mindset. So a growth mindset, know, people with a growth mindset believe that intelligence and skills can be developed. These people focus on learning over just looking smart.

and they see effort as the key to success and they thrive in the face of a challenge. All so someone with a growth mindset believes that they can be good at anything. They try until they get the results that they want. They embrace challenges, they welcome feedback and they like learning about things that they don't know. Whereas people stuck in a fixed mindset only believe that they're good at certain things. You know, they essentially believe that they are born with a certain amount of talent

and that they, that's all they have, right? They cannot learn new skills. They give up when it gets too hard. They hate challenges. They take feedback and criticism personally, and they don't like doing what they don't know, right? So being stuck in a fixed mindset is going to keep you where you are. You're not going to get results if you're in this fixed mindset. You need to transition into a growth mindset. And this is a skill that you develop.

And it snowballs into every aspect of your life. It really, really does. Okay. It's really, really powerful. And once you realize that you have the potential to succeed at anything that you want, you can get yourself into that positive feedback loop, which permeates into every aspect of your life and your whole life changes. Okay. Really, really is powerful. And this is what I see with my clients. They, every aspect of their life improves, not just weight loss. Principle number four to get over the dieting mindset is to stop your limiting self beliefs.

Max Lowery (14:37.27)

address the voice in your head that tells you there's something wrong with my metabolism. I don't have the time. I've tried everything already. I know everything. I've always been the chubby one. I can't, I can't because I'm not a runner. I can't because I don't like the gym. I can't because I don't like cooking. I can't because I'm not as good as them. You know, these are just not excuses. are, these are stories that you tell about yourself and they will keep you in your place of pain.

All right, they're going to keep you exactly where you are until you stop playing this victim mentality. until you stop hiding behind these excuses, you're not going to get long-term change. You're not going to commit to anything in the long term. All right. So once you adopt this growth mindset, then you can start to address your limiting self-beliefs because usually people with limiting self-beliefs are stuck in a fixed mindset. Right. Really, really powerful.

Shift into intrinsic motivation. I've done a whole talk on grow fixed versus mindset. So check that out if you want more detail on this. I've also done a whole talk on this next bit, shift into intrinsic motivation. But to summarize, intrinsic motivation is because of the interest and enjoyment of the task itself. All right, so you're...

You're incorporating healthy habits. You're being more active because you enjoy it because it gives you a sense of purpose because it makes you become the best version of yourself. You're growing as a person. You love it. It's your passion. know, being active is your passion. Walking is your passion and it's part of who you are. It's how you express yourself. And it's fun, right? You enjoy the whole process. You know, my clients start to enjoy eating healthily, start to enjoy being active. Then you've got extrinsic motivation.

which can be good in the short term, but for long-term results, you want to move into intrinsic motivation. But extrinsic motivation, they're doing it because of the outcome that will result by doing the task. So the outcome is fat loss. The outcome is losing dress sizes, getting fitter, hitting your target weight, doing it to impress others. If you're stuck in extrinsic motivation, if you're just...

Max Lowery (16:57.748)

doing this exercise or being active or eating healthy, just because you want the number on the scale to move, you're not going to get long-term results. You're stuck in that dieting mindset. Okay. It's as simple as that. Principle number six, stop labeling foods, right? There's no such thing as a good or a bad food. No food is off limits. There's not a single food that you cannot eat. Okay. My clients have wine, biscuits, cheese, pizza.

and get results. I live in France. I go to Boulangerie once or twice a week. I eat two or three pastries. This is part of not being in the dieting mindset. Carbohydrates are not evil. Understand the 80-20 principle, which is how you can start to incorporate these foods into your week. I've done a whole talk on this. Check out Guides 80-20 principle.

So I found this little diagram as well, which I think is quite good. So let's look at it. So here we've got the emotional kind of dieting mindset belief that a cookie is junk food and eating it will make me fat. But then we've actually got the science behind it. Right? So a cookie has 240 calories, doesn't have any micronutrients, but it's a tasty thing to have every now and then. All right. Then we've got kind of the lettuce, emotional dieting mindset.

Eating this lettuce is good and it will make me thin. Right? Here's the truth. No, an overall calorie deficit will result in fat loss. Okay. Simple as that. Then we've got the ice cream, the emotional dieting mindset. I've been bad and I've ruined all of my progress. I may as well eat this whole tub of ice cream. And we've got the actual reality, the science. No, you just consumed 150 enjoyable calories.

then you consumed another 1000 calories through guilt. The latter is the part which ruined your calorie deficit, not the 150 enjoyable calories. right. Emotion does not control your nutritional wellbeing. Science does. All right. I thought that was quite good. Quite good to have that comparison. Getting out of the dieting mindset is hard and it takes time. It's going to take at least a year. So it's very important that you get yourself into this idea.

Max Lowery (19:19.982)

All right, but think of this a year down the line when you've achieved these things and you're in this, you're not in the dieting mindset anymore. It's not going to matter to you how long it took. It's not going to matter to you if it took three months, six months, eight months, nine months. Okay. It doesn't matter. Right. So it's important that you start to become that person who enjoys, you know, become the person who is able to lose the weight and maintain those results by incorporating the principles that I just talked about and really

you know, proper accountability, support and personalization is the only thing that is going to get you out of this, fire of this dieting mindset. I can help you the best that I can for free in this group and loads of you getting great results by being in this group. But for a lot of you, you're to need more support. You're going to need more accountability. You're going to need more personalization. And that's why I have the live 360 program. So again, if any of you are struggling, if any of you have, have made that decision that enough is enough,

Just let me know in the chat below and I'll reach out and you know, maybe we can work together. Right. Accountability challenge. Detail below what your limiting self beliefs are. Again, you need to own this. You need to own and recognize what your limiting self beliefs are. If you don't do that, then you're lying to yourself. So detail below what your limiting self beliefs are.

Remember, engage with this group. If you want to make the most out of it, you need to engage with it. Don't be one of those silent observers in the background who just watches and doesn't actually take action, doesn't implement what I suggest. Because again, you're lying to yourself. You're watching these videos. You tell yourself that you're doing something by watching these videos, but you're not actually taking action. All right. So take action, describe below what your limiting self beliefs are. Cool. Let's see.

what questions we've got, if any. Morning Janet, morning Georgia, morning Rachel, morning Margaret. Let me know if this has been useful. I'm here to answer any questions for the next 30 seconds. So let me know if there are any questions, guys. If not, I will get into the comments afterwards. I understand that not everyone's watching this live.

Max Lowery (21:39.768)

So yeah, hopefully this has been useful. This is massive. This is a big topic and failing to address this is only going to get you short-term results, right? If you don't address this dieting mindset that you have, you're not going to get long-term change. All right, everyone looks like there's no questions. So I'll leave it to, for the comments afterwards. Have a great week and I will see you same time next week.