Unrecognizable with Dean Dwyer

My 10 Essential Weight Loss Habits for 2023

Play Episode Listen Later Dec 30, 2022 41:25

With 2023 fast approaching, I thought I would share the 10 essential habits I will focus on for the new year so I can continue to improve on my version of a highly successful body.Here are 7 ideas I do a deeper dive on…* What my original 10 Essential Habits looked like in 2019.* Why habit setting is superior to goal setting.* The power of designing one perfect day and repeating it forever.* Proactive eating vs reactive eating.* How my original habits have evolved over time.* My present Essential Habits and how I think about each.* My success formula in 6 words.Here's my recommendation…* Steal anything you think is game-changing. * Put a pin in ideas you like but are not ready to embrace.* Ignore anything that sounds like Dean lunacy.Enjoy my friend and here's to making 2023 awesome!Dean

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Practice habit setting, not goal setting.

Play Episode Listen Later Dec 22, 2022 29:28

This week I open up my journal and share 5 ideas I've been thinking about that are important on our journey to losing weight and keeping it off for good.Here are the ideas I do a deeper dive on…* Losing weight is hard. Keeping it off is harder. * Doing hards things requires us to do hard thinking.* The importance of choosing habits that are less vulnerable to disruption.* Behaviour is contagious, so who we surround ourself with matters when it comes to losing weight.* Why habit setting is more effective than goal setting.Here's my suggestion.Listen to this while you are out on a walk. And bring a notebook with you to jot down anything that really resonates.Enjoy my friend!Dean

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I set one resolution in 2022 and this happened.

Play Episode Listen Later Dec 15, 2022 27:49

Here's some quick back story.I have never been a big resolution guy, but in 2022 I set a single resolution. That's it. just one.And that resolution helped me lose 15lbs.In today's episode I share the… * discovery I made in 2021 that inspired my single resolution.* the book that inspired me to only focus on one resolution. * one resolution I am focusing on in 2023.It's 28 minutes long. My suggestion is to listen to this while going for a walk, a run or a drive.When you are done, I want to you ponder the ONE THING you are going to focus on in 2023 to help you achieve your weight loss goals.Enjoy my friend!To thinking greater than your emotions,Dean

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Make this your only resolution for 2023

Play Episode Listen Later Dec 9, 2022 21:53

2023 is fast approaching so in today's show I am going to suggest you do something radically different to finally lose that weight you have so desperately tried to lose.And it doesn't involve any of the usual extreme manoeuvres you are accustomed to like…* joining a gym* a bootcamp* a fast* a detox* or some other extreme unsustainable solution.Instead, I am going to suggest you find a weight loss mentor.We have them in other areas of life, yet we don't have them in this area.And we should.It's one of the fastest ways to learn so we can achieve long lasting success.In today's episode I share the 5 critical boxes that must be checked when you are looking for your weight loss mentor.* Box #1 — Has a weight loss story that is similar to what you are looking to lose.* Box #2 — Has sustained that weight loss for at least 3 to 5 years and counting.* Box #3 — Has a methodology that would fit into the context of the life you lead.* Box #4 — Has a program based on principles not prescriptions.* Box #5 — Has a philosophy and values that fits with yours.I share some entertaining stories for each in my attempt to build my case for finding your weight loss mentor.Enjoy!To thinking greater than your emotions,Dean

resolutions

The life-changing magic of habit bundling.

Play Episode Listen Later Dec 1, 2022 27:20

Hey there,Welcome to another episode of The Psychology of Weight Loss.In today's show I share the 3 habits I have bundled together that are largely responsible for my 43.8 lb weight loss success.* Habit #1 — Weigh myself.* Habit #2 — Log my foods.* Habit #3 — Stay within my calorie sweet spot (CSS).By sharing not only what I do, but why I do these habits, my hope is that you will steal these and begin incorporating them into your daily life.Why?Because weight loss follows habits.And these habits have created remarkable success for me.They will absolutely create remarkable success for you as well.To thinking greater than your emotions,Dean

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Stop doing extreme things.

Play Episode Listen Later Nov 24, 2022 10:27

Hey there,Welcome to another episode of The Psychology of Weight Loss.Today's show is about the necessity of investing in reasonable habits vs radical ones.As a recovering radical junkie, I can tell you that radical solutions never work.Why? Because they…* are really hard to do* require a lot of time, energy and motivation to do* are not enjoyable* burn us out* do not scale long-term Ironically, by defaulting to reasonable solutions, I have been able to create remarkable results.Why? Because they...* focus on doing less to achieve more* are within our level of competence* don't require a lot of time, energy or motivation* fit into the context of the life we live* are enjoyable* don't burn us * get results* scale long-term.In today's episode I share an example of a recent radical error I made and how I quickly corrected it.It's me thinking out-loud so you can hear my thought process in terms of why I made the mistake and how I went about correcting it.Listen with a pen and jot down any mindsets, strategies and insights that you feel will be useful on your journey.To thinking greater than your emotions,DeanPs. To all my awesome American friends, Happy Thanksgiving!!! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit unrecognizable.substack.com

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The Ultimate Weight Loss Secret.

Play Episode Listen Later Nov 17, 2022 17:48

So I'm launching a new season of the podcast — with a twist.It's going to have a new name — The Psychology of Weight Loss.Why psychology you ask?Because weight loss is a soft skill where how you behave is way more important than what you know.And behaviour is hard when emotions get in our way.The goods news is we can learn to think greater than our emotions so we don't get derailed on our weight loss journey.I know this first hand.I was an utter failure at this weight loss thing for the first 53 years of my life.And I can also tell you with absolute certainty that if you don't like what you look like, it will negatively impact how you show up in every other area of your life.I finally figured some things out that have allowed me to lose almost 45lbs and get to 9.6% body fat at 57 — an age people think such things are not possible.But here's what makes my approach different from everyone else…* I don't restrict calories (2200/day)* All my meals spark joy* I only do 10 minutes of training a day* I don't go to a gym* I do mostly body weight exercises* I train in the clothes I'm wearing * I don't break a sweat* I don't do cardio* Everything I do is simple * It works no matter where my feet are* I don't take supplements * My only expense is the food I buy* I treat myself every single dayHere is the best part about all those I just listed — it puts me in the 1% of the 1% because I have sustained that success for the last 1217 days.Ideas worth stealing…I am going to use the show to take you inside my head and share how I think about the things that trip most people up.And it won't just be psychology. Habits and mindsets also play a critical role in my success and I will be offering insights on how I have successfully transformed each of those on my journey.Here's a master list of topics I will be sharing insights on…* Psychology * Habit design and development* Mindset design* Languaging - Talking successfully* Systems, frameworks and mental models* False beliefs* Measurement and self-management * Writing for weight loss* Weight loss laws* Simplicity* Continuous self-improvement * Deliberate practice* Neuroplasticity* Decision making* Self-discipline* Resilience/failure recovery* 10-minute training* Sparking joy* Strategies to think greater than your emotionsThere will be plenty of ideas worth stealing.Episode Notes… So let's break down today's show,Here are a few big ideas I talk about that you will want to be listening for, taking notes on and stealing for yourself.* The 20/80 Rule.* Why I am qualified to talk about the psychology of weight loss.* How my failed podcast efforts parallels failing at the weight loss journey.* Explain what a Big Domino Mindset is.* Introduce the phrase “cautious optimism” and explain what it is and why it is important.* Why having a healthy obsession for succeeding at weight loss is essential.* How I landed on the name for the show.* Resource I reference — The Psychology of Money.* Why we have to learn to think greater than our emotions.Enjoy my friend.To thinking greater than your emotions,Dean This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit unrecognizable.substack.com

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Oh oh! I got COVID.

Play Episode Listen Later Apr 9, 2022

Listen now | The Habit Show | E22: Do your habits work on your worst day? Subscribe at webwisdom.substack.com

covid-19 oh oh

🤫The Oscar Slap

Play Episode Listen Later Apr 2, 2022 13:45

The Habit Show: Dealing with the unpredictable vs the unexpected. Subscribe at unrecognizable.substack.com

slap

Good habits must work on your bad days

Play Episode Listen Later Mar 25, 2022

Listen now | E20: How to succeed on your worst days. 🔥🔥🔥 Subscribe at unrecognizable.substack.com

good habits bad days

The best advice I smartly ignored that you should ignore also.

Play Episode Listen Later Mar 18, 2022 12:15

Listen now | E19: When smart people say dumb things. Subscribe at unrecognizable.substack.com

best advice smartly

The magic of compounding 100 consecutive days.

Play Episode Listen Later Mar 11, 2022 12:35

Listen now | E18: Like interest, behaviours can also be compounded for dramatic positive effect. Subscribe at unrecognizable.substack.com

magic compounding consecutive

Is it possible to only eat once a day?

Play Episode Listen Later Mar 5, 2022 22:36

You can now read and listen to Unrecognizable in the new Substack app for iPhone.With the app, you’ll have a dedicated Inbox for my Substack and any others you subscribe to. New posts will never get lost in your email filters, or stuck in spam. Longer posts will never cut-off by your email app. Comments and rich media will all work seamlessly. Overall, it’s a big upgrade to the reading experience.The Substack app is currently available for iOS. If you don’t have an Apple device, you can join the Android waitlist here.Last week I started doing something I never thought I could do or even wanted to do. I started eating all my calories within a 90-minute window.In this podcast, I share how that accidental idea came to be a thing I am presently experimenting with.I also share the details of the evolution of this idea. And that’s important. I have been working at getting my eating right for the past decade. Understanding my journey will help you understand how seemingly impossible goals can become reality when you give yourself enough runway.Enjoy my friend.To becoming unrecognizable,Dean PS. Here’s a master list of all the previous shows just in case you want quick access to any show you may have missed.Episode 16: The false thinking behind cheat days.Episode 15: The secret to remarkable self-discipline? Decide in advance.Episode 14: Customize for the context of your life.Episode 13: The Habit Ladder.Episode 12: The power of doing less more often.Episode 11: 10 apps that have been critical to my success.Episode 10: You don’t fail. Your systems do.Episode 9: A simple framework to build successful habits.Episode 8: The elegant simplicity behind 10-minute body.Episode 7: Why weighing yourself everyday will change your life.Episode 6: How to teach yourself resilience.Episode 5: Why smart people are often dumb eaters.Episode 4: Why you should think of your brain as an untrained dog.Episode 3: The mindset I used to quit refined sugar for good. (No sugar since July 19th, 2019.)Episode 2: How to create Essential Habits that last a lifetime.Episode 1: How to become unrecognizable. Subscribe at unrecognizable.substack.com

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The false thinking behind cheat days.

Play Episode Listen Later Feb 24, 2022 13:05

Listen now | E16: Three reasons why the cheat day concept is ridiculously poor thinking. Subscribe at unrecognizable.substack.com

thinking false cheat day

Decide in advance

Play Episode Listen Later Feb 19, 2022 11:16

Listen now | E15: The secret to better decision making and self-control. Subscribe at unrecognizable.substack.com

decide advance

Design for the context of your life.

Play Episode Listen Later Feb 8, 2022

Listen now | E14: A short show on investing in principles not prescriptions. Subscribe at unrecognizable.substack.com

design context

The Habit Ladder

Play Episode Listen Later Feb 3, 2022 37:55

Listen now | E13: An intelligent 8-step approach to creating habits that last. Subscribe at unrecognizable.substack.com

habit ladder

Want to do a lot? Do a little.

Play Episode Listen Later Jan 27, 2022 27:05

Listen now | E12: The counterintuitive approach of doing less more often. Subscribe at unrecognizable.substack.com

10 Apps for Success

Play Episode Listen Later Jan 20, 2022 28:46

Listen now | E11: Apps I use to help me manage and maintain my successful body results. Subscribe at unrecognizable.substack.com

success apps

You're not flawed. Your systems are.

Play Episode Listen Later Jan 13, 2022 19:59

Listen now | E10: How to create systems that will eliminate every character flaw you have. Subscribe at unrecognizable.substack.com

flawed

The Successful Habit Framework

Play Episode Listen Later Jan 6, 2022 39:02

Listen now | E9: How I overcame my sleep anxiety issues using my 6-step essential habit framework. Subscribe at unrecognizable.substack.com

habit framework

10-Minute Body.

Play Episode Listen Later Dec 30, 2021 45:41

Listen now | E8: The psychology of a highly successful training program. Subscribe at unrecognizable.substack.com

10 minute minute body

The life-changing magic of weighing yourself every day.

Play Episode Listen Later Dec 23, 2021 32:55

Listen now | E7: Six reasons why the scale can transform your body and life. Subscribe at unrecognizable.substack.com

weighing life changing magic

The secret to remarkable resilience.

Play Episode Listen Later Dec 16, 2021

Listen now | E6: How to recover from epic failures. Subscribe at unrecognizable.substack.com

secret resilience remarkable

Why smart people are dumb eaters.

Play Episode Listen Later Dec 10, 2021

Listen now | E5: How to make smarter eating decisions to achieve your successful body goals. Subscribe at unrecognizable.substack.com

eaters smart people

My Dumb Dog Brain.

Play Episode Listen Later Dec 7, 2021

Listen now | E4: How I am using dog training principles to train my brain. Subscribe at unrecognizable.substack.com

dogs brain

How I quit refined sugar permanently (868 days and counting.)

Play Episode Listen Later Dec 3, 2021 43:02

Listen now | E3: The sugar-free mindset I created that changed everything. Subscribe at unrecognizable.substack.com

quit sugar counting permanently refined

Create essential habits that last.

Play Episode Listen Later Nov 26, 2021 52:35

E2: Six strategies to craft successful and long lasting behaviour change. Subscribe at unrecognizable.substack.com

essential habits

How to become unrecognizable

Play Episode Listen Later Nov 21, 2021 20:40

E1: How to create profound transformation so you no longer recognize your past self. Subscribe at unrecognizable.substack.com

unrecognizable

Why avoidance is a TERRIBLE strategy

Play Episode Listen Later Oct 20, 2019 19:06

E32 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

strategy terrible avoidance

3 mindsets that helped me lose 25lbs (that will help you as well)

Play Episode Listen Later Oct 13, 2019 31:43

E31 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

helped mindsets

Why positive thinking is useless

Play Episode Listen Later Oct 6, 2019 22:03

E30 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

useless positive thinking

Everything is figure-out-able

Play Episode Listen Later Oct 2, 2019 20:51

E29 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

figure

Building your ground zero skills

Play Episode Listen Later Sep 29, 2019 16:26

E28 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

skills ground zero

The power of making relationship deposits

Play Episode Listen Later Sep 25, 2019 14:28

E27 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

relationships deposits

The awesomeness of aging

Play Episode Listen Later Sep 22, 2019 19:55

E26 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

awesomeness

Why I do 5-minute abs (4 whys)

Play Episode Listen Later Sep 18, 2019 20:14

E25 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

whys

Think like Warren Buffett

Play Episode Listen Later Sep 15, 2019 14:58

E24 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

warren buffett

Turning failure into wisdom

Play Episode Listen Later Sep 10, 2019 24:42

E23 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

wisdom failure turning

The truth about willpower

Play Episode Listen Later Sep 8, 2019 29:44

E22 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

willpower

How to build emotional immunity

Play Episode Listen Later Sep 6, 2019 22:46

E21 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

emotional immunity

The successful body

Play Episode Listen Later Sep 3, 2019 18:37

E20 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

body

Stay afraid

Play Episode Listen Later Aug 30, 2019 14:04

E19 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

afraid

Stretch yourself without breaking yourself

Play Episode Listen Later Aug 27, 2019 15:31

E18 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

stretch

Removing resistance

Play Episode Listen Later Aug 23, 2019 14:44

E17 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

resistance

Does your car reflect your state of mind?

Play Episode Listen Later Jun 25, 2019 6:32

E16 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

reflect state of mind

The Flawless Mindset

Play Episode Listen Later Jan 25, 2019 17:52

E15 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

mindset flawless

Mindset I stole from Lebron James

Play Episode Listen Later Jan 18, 2019 38:00

E14 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

mindset lebron james stole

The Einstein Mindset

Play Episode Listen Later Jan 11, 2019 23:38

E13 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

mindset albert einstein

The One Thing Mindset

Play Episode Listen Later Jan 4, 2019 23:08

E12 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

mindset one thing

The Egoless Mindset

Play Episode Listen Later Dec 28, 2018 21:38

E11 of The Mindset Show (My previous podcast) Subscribe at unrecognizable.substack.com

mindset egoless