Cut The Fat Weight Loss Podcast

In this episode, we cover our top 10 takeaways from BJ Fogg's Tiny Habits book and apply the concepts to weight loss. We cover the B=MAP formula, anchor moments, finding the right motivation, and celebrating small wins!

Transcribed - Published: 21 September 2023

Sometimes we just need to be reminded that there are opportunities to be healthy and fit all day every day. In today's episode we give you 30 ideas for fitting more physical activity in your day!

Transcribed - Published: 7 September 2023

In Episode 129 of the Cut The Fat Podcast, titled "10 Mindset Hacks For Better, Faster, Easier Weight Loss," we explore various strategies and techniques to make your weight loss journey more successful and enjoyable using that powerhouse you wear on your shoulders. During this episode, we go into detail about the importance of aligning your health and wellness goals with your personal lifestyle. They offer practical suggestions and tips. These tips will help you integrate fitness into your everyday life without feeling overwhelmed. Here are some highlights from the episode: 1. Mindset Hack #1: Make Your Bed and Drink Water This hack is all about starting your day on the right foot. Admiral William Mcraven wrote a book called "Make Your Bed," which explains how this simple act can give you an instant win and help establish control over your day. By starting your day with a win and asserting control over your life, you can better navigate and manage the challenges you face. 2. Mindset Hack #8: Commit to Less and Do Bonus Reps The speaker emphasizes the importance of committing to smaller tasks instead of overwhelming yourself with large ones. By committing to a smaller task, like 5 minutes of walking, you allow for flexibility and conserve mental energy. You can always add more time or effort as you go along, doubling the rate at which habits are established. 3. Simplify Meal Preparation and Establish Healthy Habits We discuss the importance of planning and thinking ahead when it comes to meal preparation. Using kitchen appliances like an air fryer can make quick and healthy meals a breeze. We also provide tips on portioning out foods and incorporating convenience into your meal planning. Plus, we tackle the challenge of balancing healthy eating with occasional indulgences for yourself or your family members. 4. Optimize Your Morning Routine for Long-Term Success Your morning routine sets the tone for the rest of the day. We explore how everything from making your bed to having a healthy breakfast impacts your hunger, energy, and cravings throughout the day. By improving your morning routine and breakfast choices, you can eliminate nighttime cravings and maintain a healthy lifestyle. 5. Merge Responsibilities and Desires for a Healthy Lifestyle Convenify your life by finding ways to simplify and make healthy choices convenient. We delve into the importance of finding enjoyable activities and involving your loved ones in your health journey. By merging responsibilities and desires, you'll find it easier to establish and stick to a healthy lifestyle. 6. Learn from Mistakes and Optimize Your Life We discuss the mindset of learning from mistakes rather than beating yourself up over them. Punishing intent instead of the event can lead to personal growth and prevent the same mistakes from happening repeatedly. We also emphasize the importance of correcting underlying issues and making quick improvements in your life to avoid unnecessary challenges. 7. Clean Up and Organize Your Life for Success Unresolved matters in our lives can contribute to disorganization and feeling overwhelmed. We discuss the impact of clutter on stress levels, cortisol production, and decision-making. Starting with small tasks like making the bed or cleaning the car can set the foundation for a more organized and successful lifestyle.

Transcribed - Published: 6 July 2023

In today's episode we'll tall about one shift in lifestyle that can help you lose your next 5 pounds with very little effort!

Transcribed - Published: 13 April 2023

In this episode, Blythe and Ray discuss insulin's role in fat storage and how you can use it in your weight loss efforts. Insulin clearly plays a role in fat storage and is clearly impacted by your diet and exercise habits. This episode places insulin in its place and describes strategies for optimizing insulin.

Transcribed - Published: 18 December 2022

In today's episode, we'll discuss the first tip we tell our weight loss clients the moment they decide to commit to getting fit. This could be the most important episode for anyone just starting out!

Transcribed - Published: 5 November 2022

I'll admit, we've been tough on cardio for fat loss, in today's episode, we'll give you 10 science-backed points that may re-write our stance on cardio!

Transcribed - Published: 20 May 2022

In today's episode, we share with you the same framework that we teach our personal clients to help them break their fat loss journey into smaller milestones. With each stage of the four-stage Sweatpants to Swimsuit framework, the strategies you need to implement change! We'll explain how to use the model to overhaul your fat loss program.

Transcribed - Published: 29 April 2022

In a previous episode we introduced you to fasting as a fat loss strategy. In today's episode, we'll cover 6 different fasting approaches from the easiest to the most advanced.

Transcribed - Published: 29 September 2021

We get lots of questions at Cut the Fat Podcast, these 7 questions are very common and so in today's episode we'll answer them!

Transcribed - Published: 16 June 2021

Is there really a curse of the over 40 metabolism? In today's podcast, we discuss what happens after 40 and how to improve your weight loss result after the age of 40.

Transcribed - Published: 9 June 2021

So you're eating well and exercising regularly and want to get better or more consistent results. Enter the 10 Commonly Overlooked Fat Loss Magnifiers. Today's episode will open your eyes to many other ways to enhance your weight loss program.

Transcribed - Published: 26 March 2021

In this episode, we'll discuss how to activate the metabolic afterburn, called EPOC, after your workouts for a 24-48 hour boost in metabolism. This topic is so important because metabolic efficiency is a cause of weight regain and it's important to activate EPOC in order to keep the metabolism humming during your weight loss and fitness program.

Transcribed - Published: 30 December 2020

In this episode we'll break down whether walking is an effective form of activity for burning fat or is it better to do a more aggressive form of exercise. In addition, we'll talk about a concept called The Magic Amish Number.

Transcribed - Published: 3 December 2020

Many people are talking about "pandemic pounds" and the Quarantine Fifteen. In today's podcast Blythe and Ray give their 5 step approach to losing weight during challenging times.

Transcribed - Published: 2 September 2020

In this episode you'll learn 15 power tips to not just get through the weekends but to absolutely rock your weekends and arrive to Monday feeling healthy, fit, energetic, rested and ready for the week. Many people who are dieting or trying to lose weight wake up Monday morning feeling like they let themselves down. Starting today, that is going to change.

Transcribed - Published: 11 June 2020

She who does not measure, does not want to be held accountable. It is VERY difficult to succeed with weight loss without a solid plan for measuring your progress. That being said, the scale is simply not enough! You must open up the toolbox and find other tools that you can use to evaluate progress beyond your weight. In this episode we'll discuss how to build a measurement strategy that increases your likelihood of success.

Transcribed - Published: 14 February 2020

Weight loss detoxes are extremely popular, unfortunately most weight loss "detox" approaches are both ineffective and damaging to your weight loss mindset. Today we discuss the three Cut the Fat Podcast Approved approaches to weight loss detoxing! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 21 December 2019

During this episode we'll discuss the difference between ambition and commitment as it pertains to health and lifestyle then we cover questions we commonly get from listeners. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 3 October 2019

Do you feel like you're living a super healthy life but not losing weight and it's leaving your confused and frustrated? In today's episode we'll cover many of the most common explanations for not losing weight despite a healthy diet and exercise plan! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 21 August 2019

During this episode Blythe and Ray will cover 6 core benefits of intermittent fasting as it pertains to losing weight. As an added bonus, they cover some common mistakes people make when trying to fast for weight loss. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 14 June 2019

In the episode Blythe and Ray introduce you to your 4 inner voices that work against your healthy lifestyle and prevent you from achieving your weight loss goals. Then once you know what you’re dealing with we cover the antidote to your inner voices. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 3 May 2019

In this episode Blythe and Ray break down the 5 female fat loss workout plan upgrades you can make to your fat loss program! It’s an eye opener if you’ve been struggling to lose weight despite doing a lot of cardio! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 12 April 2019

Blythe and Ray NERD OUT in this episode where we cover the science behind burning fat in women versus men. During this episode they also cover the difference between the metabolism of women before menopause versus after menopause. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 4 April 2019

In this episode we answer questions sent to us from listeners about how to get through obstacles, how to work out for fat loss, and we spend time covering how to get in alignment with our desire to lose weight by assuring our integrity is lined up with our intention! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 25 March 2019

Losing weight and getting fit follows a natural process of change. In this episode, we will discuss the 6 stages of change for weight loss or anything else in life. In order to make change permanent, it’s important that we fully experience all 6 stages without trying to shortcut the process! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 13 March 2019

In this episode we’ll cover 9 things that you may not know about losing weight. In our weight loss podcast, we like to focus on the brain and the body because many times the issue is with mindset and thinking, so in today’s episode we cover both. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 13 February 2019

In this episode we discuss tips and strategies for fighting the environment that seems focused on keeping us fat. We go through 10 golden-nuggets of weight loss wisdom for battling the bulge! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 30 January 2019

We believe that you should choose your diet as carefully as you choose your spouse. In today’s podcast, we explore the similarities between choosing a mate and choosing your lifestyle/diet. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 16 January 2019

You've heard about the Mediterranean diet to stay healthy and fit, but did you know that Japan also has a lower rate of obesity? In this episode we talk about what about these two cultures makes for healthy bodies! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 9 January 2019

What should you do when you fail to stick to your weight loss program? Should you start all over with a clean slate or simply tweak the program and try again. That's the topic of today's show. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 1 January 2019

Get some mindset hacks for improving weight loss success and consistency! ---

Transcribed - Published: 21 August 2018

During this episode we'll go through some of the questions that we received on Facebook and then get into some simple ways to sneak more water into your life! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message

Transcribed - Published: 15 August 2018

Find out how many of us are tricked into eating things that make us fat. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 18 July 2018

If you're over 40 and wondering what the heck happened to your metabolism. This episode will help you take the reins and get your metabolism kicking again! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 14 June 2018

Today's episode is dedicated to answering weight loss questions from listeners and Facebook friends! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 5 June 2018

During this episode we’ll cover the 10 commandments of losing weight permanently. This episode will provide additional advice for those with resistant metabolisms. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 1 April 2018

During this podcast we'll cover the question that we get almost every day, "What is the best diet?" As you can imagine, the answer isn't as simple as giving you a cookie-cutter recipe for weight loss. So, we'll talk about some common diets and how to use the good and toss the bad to build a diet that is right for you! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 14 March 2018

Are you looking for the latest diet or exercise equipment to shift your lifestyle and lose the weight? What if I told you that without some major shifts in mindset, the best diet or exercise program can't help you. That is the truth! In today's podcast we'll talk about eight essential mindset shifts to improve followthrough and success with whatever diet you choose or whatever exercise program you follow! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 8 February 2018

Weight loss obstacles are EVERYWHERE, in today's podcast we'll cover and remedy ten of the most common roadblocks to your weight loss success. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 14 January 2018

Setting goals with weight loss can be tricky, get it right and you increase your chances of success. Today we teach you how to set goals that work for health and fitness! You may have heard of SMART goals, but did you know that this model doesn't work for weight loss! We teach you how to set goals that will become your asset in the battle of the bulge! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 15 December 2017

It's a little known fact that certain weight loss strategies can age the body by interfering with the production of certain hormones. In today's show we'll discuss stragegies that promote hormone secretion and rejuvenate the body while supercharging your weight loss program! --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 4 December 2017

Perhaps you eat dessert after dinner every night. Perhaps you feel cravings the moment you arrive to work...Perhaps you pull into the local fast food restaurant every day on your way home from work...Triggers for habits are everywhere and although most people focus on the behavior, such as eating the cake, eating fast food, etc., perhaps we should focus on the trigger instead. If you learn to change the triggers in your life, there is no need for the behvior...That's the topic of this episode. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 29 September 2017

Bad days are the scourge of your healthy lifestyle, when you're having a bad day you will often make unhealthy food and exercise choices. Today's podcast covers this topic so that you can build a plan on days that aren't going your way. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 15 September 2017

Body transformation is not all about weight, however, it's often times difficult to break free from the shakles of the scale. Today we discuss some of the mindset stuff you need to keep the faith when the going gets tough. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 25 August 2017

A very common question we get is should I lose weight fast or should I slow it down for better long-term results? During this episode, we'll discuss the research behind fast and slow weight loss and our personal experience with client as to which is best for long-term f.at loss success. Finally we'll discuss some actionable advice for utilizing this new knowledge. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 11 August 2017

There's a lot of weight loss advice out there and a lot of it is irritatingly difficult to implement, some is just straight up impossible to do consistently. In today's episode, you'll learn 10 super easy things to do to improve your weight loss results. Today's episode is about simple tactics for enhancing your weight loss program, things you can add to your program with little effort. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 28 July 2017

Do you feel like your family and friends are working against your weight loss efforts? Are you constantly swiping through images and posts about tasty treats and food? Today we'll discuss what to do about your spouse or friend who seems to be sabotaging your efforts to lose weight. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 21 July 2017

Answering the question, "Should you weigh yourself daily?" is a difficult one because we are all very different in how we view the scale. Today we cover the research to find out if there's a benefit to weighing ourselves daily and when a daily weigh in may be beneficial. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 26 June 2017

Carb-Cycling is a strategy of dieting where you alternate between high-carb, low-carb and no-carb days. In this episode we'll cover this topic in detail. We'll cover what carbohydrate cycling is and how we recommend implementing it in your diet and lifestyle. --- Send in a voice message: https://anchor.fm/cut-the-fat-podcast/message Support this podcast: https://anchor.fm/cut-the-fat-podcast/support

Transcribed - Published: 7 June 2017