Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present the First Four steps of weight loss.

When we set out to lose weight, we often want to “do it all.” We want to make all the changes and do every single thing that will cause us to “lose weight fast.” But we usually find that we can’t sustain all of those changes all at the same time—and we often find ourselves going too low in something to continue, so we give up.

Habit formation teaches us that these “all or nothing” approaches usually do not work—and seldom last if they do work.

So enter The First Four—four easy-to-implement, yet still effective steps in the right direction for life-long weight loss.
These four steps are
Number 1: Decide ahead of time for food
Number 2: Monitor sleep
Number 3: Drink water
Number 4: Time your eating

They are effective because they work on specific key areas of weight management:
1) Help in controlling total intake—through timed eating, sleeping enough, filling up with water, deciding ahead of time what we will eat (which helps us with cravings and overeating)
2) They help us burn more calories
3) They help us with cravings
4) They help us by causing us to use our pre-frontal cortex for decisions rather than using our “toddler brain” to decide on things in the moment
5) So much more!

Additionally, when we implement steps that are completely doable, we start to build habits—not just short term solutions.

AND…. Success breeds success. As we are successful in the First Four, we will develop confidence and have success in harder areas!
Grab my handout/daily journal page (two to three minutes a day!) to make the First Four YOUR first four! https://donnareish.com/donnas-freebies-sign-up/

Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/
(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/
Sign up for my free webinar: https://intermittentfastingwebinar.com
Watch episode here: https://www.youtube.com/watch?v=YN6vb6eV4Ko&feature=youtu.be

See full article here: https://donnareish.com/think-feel-eat-32-more-of-the-first-four-first-four-things-to-do-in-order-to-lose-weight/

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.