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— P a g e | 2
Copyright Notice
Hey guys, this notice is just to say that this free report is copyrighted with All Rights Reserved by me & my company, Neil O’Nova Enterprises, LLC. Feel free to share this with anyone you want—as long as you share the entire, unedited file.
Disclaimer and/or Legal Notices
The information provided in this ebook is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this ebook are meant for healthy adults only. You should consult your physician to insure the tips given in this ebook are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this ebook. This ebook is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
— P a g e | 3
The “Fat-Burning Foods” Myth
People talk a lot about “fat-burning foods,” “foods that burn fat,” and other nonsense like
that.
Blueberries… Almonds… Lean meats… These are all examples of what some people
have referred to as “fat-burning foods.”
Don’t get me wrong, these
foods might be healthy. Some
might be low in calories. They
might even raise your
metabolism more than the
average food.
But they’re still food, which
means that they DO contain
calories. And that means you
can actually get fat by eating
these foods.
That’s right: you can get fat from eating blueberries, almonds, and chicken breast (if you
eat enough of them).
So, what gives?
Is the whole idea of “fat-burning food” something that marketers made up to sell you
stuff?
Does a true “fat-burning food” really exist?
— P a g e | 4
The Only Real “Fat-Burning Food”
It turns out there IS a fat-burning food…
Or at least, a fat-burning nutrient.
And that nutrient is called resistant starch.
Resistant starch is a type of carbohydrate that your body
can't actually digest. Which means that when you eat
resistant starch, you’re not absorbing any calories. But your
body does have to spend some calories to move this
resistant starch through your digestive tract.
This makes it a REAL fat-burning food. (Nutrient.)
But it gets better.
Because while you can’t digest resistant starch, the
beneficial bacteria in your digestive system CAN. And these
beneficial gut bacteria help to keep you healthy and speed
up your fat loss.
For proof of this, check out the study titled "Resistant starch
consumption promotes lipid oxidation.” This study found that
eating 5.4% of your calories from resistant starch increased
fat burning.1
Foods High in Resistant Starch
Ok, so what foods should you eat to get this resistant starch
& increase your metabolism?
● Green (unripe) bananas
● Plantains
● Potatoes & potato starch
● Rice
● Legumes
Resistant Starch vs Yogurt
You’ve probably heard yogurt
described as a probiotic, right?
In other words, it introduces
healthy new gut bacteria into
your digestive system.
Well resistant starch is what they
call a PREbiotic. It doesn’t
actually add bacteria to your gut.
Instead, it’s a food source for
those good bacteria. As a result,
eating more prebiotics (like
resistant starch) can help
promote healthier gut bacteria.
The bacteria in your gut is one of
the most underrated and most
important things there is when
comes to your health and
wellness. Eating resistant starch
can help:
Increase your metabolism
Decrease your
inflammation
Improve your body's
resistance to stress
Lower blood glucose
levels
Improve insulin sensitivity
That's a lot of sweet health
benefits!
— P a g e | 5
Green bananas are a great source (once bananas ripen, however, the resistant starch
changes to become more digestible). Potatoes & potato starch, however, are probably
the best source of resistant starch.
Speaking of potatoes, here’s a cool trick I learned by from Rusty Moore: the resistant
starch content of a potato increases each time you re-cool and re-heat it.
● Cooked potato: 0.25 g of resistant starch
● Cooled potato: 3.5 g of resistant starch
● Re-heated potato: 4 g of resistant starch
And so on. Check out this blog post which describes how Chris Voigt lost 21 pounds
eating nothing but potatoes.
So that's your first hack: eat more resistant starch to feed your beneficial gut bacteria
and increase fat-burning.
Sources: 1 Higgins JA, Higbee DR, Donahoo WT, Brown IL, Bell ML, Bessesen DH. Resistant starch consumption promotes lipid oxidation.
Nutrition & Metabolism. 2004;1:8. doi:10.1186/1743-7075-1-8.. ALSO: Robertson, D.M. Insulin-sensitizing effects of dietary resistant
starch and effects on skeletal muscle and adipose tissue metabolism. 2005 American Society for Clinical Nutrition.
— P a g e | 6
Should You Snack At All?
Before we get to the snack itself, I think it’s important that we first answer an important
question:
Should you snack at all? And why or why not?
Snacking: The Good, the Bad, and the Ugly
The Good The Bad The Ugly
Done right, snacking tides you over until your next meal. It can help you
reduce overeating during meals and resist
temptations like the drive-thru.
Unfortunately, most people eat way too much when
they snack...and turn their snacks into extra meals. They would do better to
simply skip the snacks and eat bigger meals.
At its worst, snacking is done out of boredom and
becomes a source of empty calories. To make
matters worse, these calories come from crappy
junk food.
The unfortunate truth is that most
people snack the wrong way. They end
up eating way more calories than they
would if they skipped the snack and ate
bigger meals instead.
But don’t despair: smart, healthy
snacking is possible!
— P a g e | 7
What Should You Look For in a Snack?
The goal of a good snack, as I said above, is to:
1) Tide you over between meals
2) Reduce overeating during meals
3) Help you resist high-calorie temptations
The best way for a snack to accomplish these 3 things is to restore your liver glycogen.
What Is Liver Glycogen & Why Is It Important?
Glycogen is a form of stored carbohydrates that your body uses for energy. Your body
stores glycogen in 2 places: your muscles and your liver.
Muscle glycogen is used for energy when you’re running, lifting, exercising, etc.
Liver glycogen is used to balance out your blood sugar levels.
Your liver glycogen is what keeps your blood sugar stable in between meals. If your
blood sugar starts to get low, your liver releases glycogen (carbohydrates) into your
bloodstream to perk you up.
In other words, liver glycogen helps to keep you feeling consistently energetic and
focused.
The problem comes when your liver glycogen
levels become depleted (which is more likely
to happen when you’re eating a calorie deficit
to lose weight). When this happens, your body
can’t maintain stable blood sugar levels.
As a result, you start to feel tired, cranky, and
hungry.
On the other hand, if you can keep your liver
glycogen full, then your blood sugar will remain
stable in between meals. You’ll feel energetic
and focused, and you’ll have the willpower
necessary to resist high-calorie temptations.
— P a g e | 8
Why is fruit a better snack
than veggies?
Honestly, veggies are
always a good choice—
you can’t go wrong with
them.
But I recommend making
fruit your snack of choice,
not veggies, because
veggies don’t have
enough calories.
One cup of raw broccoli
has only about 2 g of
fructose, which isn’t
enough to replenish your
liver glycogen.
One banana, on the other
hand, has about 25 g—
which is enough to tide
you over until your next
meal.
WHY FRUIT & NOT VEGGIES?
What’s the Best Food to Restore Liver Glycogen?
As I said, glycogen is made up of carbohydrates. So to restore your glycogen stores,
you need to eat a few carbs.
And there are 2 common types of carbohydrates: glucose and fructose.
Glucose Fructose
● Comes from starches (potatoes, rice, pasta, grains, flour, etc.).
● Restores muscle & liver glycogen.2
● Comes from fruits & veggies. ● Restores liver glycogen.2,3
As you can see, glucose can be used anywhere—by
muscles or liver. But fructose can only be used by your
liver.
This is why fructose is the best choice of carbohydrate
to replenish your liver glycogen.4
And since fructose comes from fruits & veggies, that
makes FRUIT the best food to eat as a snack.
Why Is Fruit the Best Snack?
The main reason to choose fruit as your snack is
because fruit has the ideal combination of fructose with
a little bit of glucose to replenish your liver glycogen.
This will help keep your blood sugar stable in between
meals, so you don’t get too hungry, tired, or irritable.
But that’s not the only reason. Here are a few other
great benefits of snacking on fruit:
● It’s a healthy choice with vitamins, antioxidants,
& other micronutrients.
● Fruit is fairly low in calories (maybe 100 calories
or so).
— P a g e | 9
● It’s cheap and often doesn’t need refrigerated.
● Fruit travels well; it’s easy to throw an apple or banana in your bag.
● It has potassium, which helps balance out excess sodium.
● Some fruits are high in fiber which also helps keep you feeling full.
Which Fruits Should You Eat?
There are all kinds of fruits out there. So which fruits should you snack on?
Most Convenient: Apples & Bananas
Healthiest: Berries
Just Plain Delicious: Pears & Plums
These fruits are super easy and convenient. They don’t need refrigeration and are relatively easy to eat (no silverware needed). Toss an apple or banana in your bag or briefcase and you’re good to go.
Berries are the healthiest fruit because they usually have the most fiber, the most nutrients, and the least calories of all fruits. Strawberries, cherries, blueberries, blackberries, raspberries… Any berry is a good choice.
Maybe it’s just me, but these are some of the tastiest fruits out there. They’re delicate, so they’re not as easy to travel with as an apple or banana, but they make a delicious snack anytime you’re at home.
Other good options:
● Apricots
● Oranges
● Grapes
● Kiwis
● Honeydew
● Mango
● Nectarine
● Pineapple
● Watermelon
Bad options (these do NOT count):
● Fruit juice
● Fruit lollipops
● Fruit roll-ups
— P a g e | 10
In other words, you should only eat real, natural,
raw, whole fruits.
Important: Remember…
Just remember, this is a SNACK.
If you're feeling hungry in between meals or
something, that's when you want to have a
banana or an apple to tide you over.
It’s NOT an excuse to eat 1,000 calories.
Fruit is a healthy choice, but you still have to
exercise portion control. Fruit is relatively high in
sugar and you can definitely gain weight if you
eat too much.
And that’s hack #2: snack on fruit to replenish
liver glycogen and keep your blood sugar stable
in between meals.
Sources: 2 Décombaz J1, Jentjens R, Ith M, Scheurer E, Buehler T, Jeukendrup A,
Boesch C. Fructose and galactose enhance postexercise human liver
glycogen synthesis. Med Sci Sports Exerc. 2011 Oct;43(10):1964-71. doi:
10.1249/MSS.0b013e318218ca5a. 3 McGrane, MM (2006). Carbohydrate Metabolism: Synthesis and
Oxidation. Missouri: Saunders, Elsevier. pp. 258–277. 4 Conlee RK, Lawler RM, Ross PE. Effects of glucose or fructose feeding
on glycogen repletion in muscle and liver after exercise or fasting. Ann
Nutr Metab. 1987;31(2):126-32.
People often misunderstand what
organic means. Basically, organic
foods are grown without pesticides,
chemical fertilizers, dyes, etc.
For some foods, this doesn’t really
matter. That’s because some foods
have a thick skin that protects them
against pesticide contamination.
For other foods, organic makes a
big difference. That’s because
these foods are easily
contaminated by pesticides (and
some of them may require more
pesticides to keep them insect-
free).
A good rule of thumb is this: if the
food has a thin skin (think
tomatoes), it’s best to go organic. If
it has a really thick skin (like
pineapple), then you probably don’t
need to get organic.
Fruits on the “Dirty Dozen”:
● Apples
● Grapes
● Peaches
● Strawberries
● Sweet Bell Peppers
Fruits on the “Clean 15”:
Cantaloupe
Grapefruit
Kiwi
Mangoes
Papayas
Pineapples
Does Organic Matter?
— P a g e | 11
Seriously? Tetris?
Yes, Tetris. Seriously.
Don’t like Tetris?
Angry Birds will work, too.
Am I Crazy?
Yeah, I’m crazy...crazy like a
fox.
Here’s the thing to keep in
mind:
Hunger cravings are often
strongly visual.
Think about it like this. How many times have you been watching TV, feeling no hunger
whatsoever…
When suddenly you see a Krispy Kreme commercial.
And somehow, seeing a huge, moist chocolate donut in slow motion makes your
stomach grumble.
Thirty seconds ago you weren’t hungry at all. But now, all of a sudden, you want a
freaking donut.
What just happened there?
— P a g e | 12
Hunger Cravings Are Often Visual
We humans are visual creatures. Out of all the 5
senses, we’ve come to trust sight more than any
other.
Is it any surprise, then, that seeing food is enough
to make us hungry?
It’s true.
I’m not just talking about commercials, either. For
example, have you ever walked into the
breakroom at work and seen a box of donuts
sitting out on the table?
Same things happens. You go from not hungry to
craving a donut in 2 seconds flat.
Billboards on the highway… Print ads in a
magazine… Watching a friend eat a cookie…
These are all visual cues that can elicit a powerful hunger response.
OK, So...Where Does Tetris Come In?
We’ve established that hunger cravings are often visual in nature. In other words, just
seeing a food can make you crave it.
Luckily for us, this mechanism can also work in the other direction.
In other words, you can reduce the power of hunger cravings by occupying the visual
part of your brain with something else!
Something...like Tetris.
— P a g e | 13
A 2014 study showed that engaging in visual tasks, like playing Tetris, was enough to
reduce hunger cravings and reduce the “vividness and frequency of craving imagery.”5
See, when you play a visual game like Tetris or Angry Birds, you’re creating a
visuospatial working memory load.
In other words, you’re forcing the visual part of your brain to focus on something else
(something other than food).
And that distraction is enough to reduce hunger cravings.
How Should You Use This Information?
It’s an interesting fact, but how should you use this information?
I would recommend finding a game on your cell phone that you enjoy.
Anytime you feel a hunger urge coming on, open the game and play for a few minutes.
Chances are, by the time your game is over, the urge will have passed.
(Hunger urges and cravings do that, by the way. They come and go like waves. You
won’t have to resist the urge forever. You just have to resist it for a few minutes until it
goes away.)
What Game(s) Should You Play?
The easiest thing is to just open your app store and browse through the best-selling
games. But here are a few ideas:
● Tetris
● Angry Birds
● Kingdom Rush
And that’s hack #3: play Tetris (or another visual game) to reduce hunger cravings.
Sources: 5 Jessica Skorka-Brown, Jackie Andrade. Playing ‘Tetris’ reduces the strength, frequency and vividness of naturally occurring
cravings. Appetite, Volume 76, 1 May 2014, Pages 161–165.
— P a g e | 14
The Importance of Grocery Shopping
When it comes to weight loss, I believe that 90% of the battle is either won or lost at the
grocery store.
Not at the dinner table, or in the pantry, or in the fridge.
It happens before all that, when you actually buy the food that will occupy your kitchen.
If You Buy It, You Will Eat It
The truth of the matter is, if
you buy junk food, you WILL
eat it sooner or later.
(Usually sooner.)
It doesn’t matter how
determined you are or how
strong your willpower is.
When there’s junk food in
your kitchen, it’s a constant
temptation.
It sits on the shelf, tempting you with its sugary goodness. And sooner or later, even the
most dedicated dieter will crack.
— P a g e | 15
So what’s the trick? How do you avoid this losing proposition?
The answer is pretty simple: don’t buy that crap in the first place.
How To Eliminate Junk-Food Purchases Forever
The trick, it would seem, is to eliminate junk-food purchases at the grocery store.
But how do you do that?
Should you make sure to eat before going to grocery store so you’re not hungry?
Should you stick to the outside aisles?
Should you always shop with a grocery list?
Yes, those are all great grocery-store strategies.
But they aren’t fool-proof. Even if you go to the grocery store well-fed and with a list, it’s
still easy to come home with a few impulse purchases.
After all, grocery stores are laid out specifically to TRICK YOU into making impulse
purchases.
Grocery stores bake fresh donuts and muffins and leave them out in plain sight. They
have all kinds of signs and coupons. They put high-impulse items (like cookies, candy
bars, etc.) at eye-level. They also force you to go all the way to the back of the store to
pick up a gallon of milk.
Basically, grocery stores do everything they can to try to get you to buy more food than
you need.
Luckily, there is one thing you can do that makes it super easy to resist these tricks.
The #1 Best Way to Resist Grocery Store Temptations
What’s the easiest way to resist grocery store temptations?
Don’t go to the grocery store!
— P a g e | 16
That might sound facetious, but I’m being quite serious.
The best way to eliminate impulse purchases is to give your
grocery list to someone else and let them do your grocery
shopping for you.
In other words, use a grocery delivery service!
How Much Does This Cost?
Now, you do have to pay a small delivery fee (InstaCart is
about $4-6/order or $99/year). But at the same time, these
services also make it easier to compare prices.
In other words, you can search for a food and then sort by
price to quickly find the cheapest option.
So you end up paying a little extra for the delivery, but you
also save a little money too.
Tricks to Get Even More Benefit from These
Services
As you can see, grocery delivery services are super useful
and convenient. And here are a few ninja tricks to get even
more benefit out of them:
● Once you pick out the foods you like, you can add
them to your “favorites.” This makes it super-easy to
buy them again next time.
● Out of town? On vacation? Schedule a grocery
delivery for the night you get back in town.
● Order groceries and hit the gym while somebody else
does your shopping for you!
Ok, that's it for hack #4: use a grocery delivery service to cut
down on junk-food purchases.
What Is A Grocery Delivery Service?
These are services that will do
your grocery shopping for you
and deliver them to your door. All
you have to do is pick out the
food you want on their website.
Peapod is the most well-known
service, but these things are
springing up all over the place.
Even Amazon delivers a ton of
groceries nowadays.
I recently started using one
called Instacart, and it has
changed my life.
Instead of spending an hour and
a half driving to the store,
walking around shopping,
waiting in line to pay, and driving
home… Now I just go online,
click on the “favorites” tab, and
add all my favorite foods to my
cart.
I schedule the delivery for a time
when I'll be home, and boom. My
grocery shopping done—and I
didn't even have to use a scrap
of willpower… Because I wasn't
faced with any temptations.
Because I didn't even go to the
store!
It saves me a ton of time and
hassle. I save at least 2 hours
every time I use it.
— P a g e | 17
The Importance of Mindfulness
When it comes to weight loss, few qualities are as important—or as underrated—as
mindfulness.6
Mindfulness means just what it sounds like: it’s
being mindful of the present moment, what you’re
doing, and how you’re feeling. Eating mindfully
means that you’re aware of what you’re eating,
how much you’re eating, and how it’s making you
feel. (This includes being aware of the moment
when you’re no longer hungry.)
This is, of course, the exact OPPOSITE of
mindless eating, which is what most of us do when
we’re sitting in front of the TV with a bag of chips.
Learning how to eat more mindfully is one of the most researched and clinically proven
ways there is to successfully lose weight and keep it off.6,7,8,9,10,11,12,13
The only problem is, it’s hard to be mindful all the time. We can all force ourselves to
pay attention to the moment, but it’s easy to slip back into our old habits and actions
after just a few moments.
Fortunately, there’s a trick that makes it much, much easier to be mindful of everything
you put in your mouth.
Instant Mindfulness (the Easy Way)
The trick is simple: take a picture of everything you eat.
— P a g e | 18
And that’s it.
You have a cell phone, right?
And you have that phone with
you pretty much all day, right?
Finally, that phone has a
camera, doesn’t it?
Well there you go.
Just get in the habit of whipping
out your phone and snapping a
quick photo of everything you’re
going to eat. Everything—
whether it’s a meal, a snack, or
even a single blueberry. If it has
calories, take a picture of
everything you eat.
This is a relatively easy habit to adopt, and its effects can be profound. Taking one
second to snap a picture of what you’re about to eat will force you to become
momentarily aware of your diet.
And the more aware you are of what you’re eating, the more likely you are to make
smart food choices.
So that’s hack #5: take a picture of everything you eat to promote greater diet
mindfulness.
Sources: 6 Mindful eating may help with weight loss. http://www.health.harvard.edu/healthbeat/mindful-eating-may-help-with-weight-loss 7 Daubenmmier J, Kristeller J, Hecht FM, et al. (2011). Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal
Fat among Overwieght and Obese Women: An Exploratory Randomized Controlled Study. Journal of Obesity, 2011. 8 Tapper, K., Shaw, C., Ilsley, J., et al. (2008). Exploratory randomised controlled trial of a mindfulness based weight loss
intervention for women, Appetite, doi:10.1016/j.appet.2008.11.012. 9 Papies EK, Barsalou LW, Custers R. (2011). Mindful attention prevents mindless impulses. Research submitted to Social
Psychology and Personality Science. 10 Smith, BW, Shelley BM, Leahigh L, et. al. (2006). A preliminary Study of the Effects of a Modified Mindfulness Intervention on
Binge Eating. Journal of Evidence-Based Complimentary & Alternative Medicine, 11(3), p. 133-143. 11 Bacon L, Stern JS, Van Loan MD, & et. al. (2005). Size acceptance and intuitive eating improve health for obese, female chronic
dieters. Journal of American Dietetic Association, 105, 929-36. 12 Kristeller JL, Hallett CB. (1999). An exploratory study of a meditation-based intervention [mindful eating] for binge eating
disorder. Journal of Health Psychology, 4, 357-63. 13 Smitham LA. (2008).Evaluating an intuitive eating program for binge eating disorder: A benchmarking study [dissertation]. South
Bend, IN: University of Notre Dame.
— P a g e | 19
The TV Trap
There are many reasons why
watching TV is associated with
weight gain and
obesity.14,15,16,17
For one thing, it’s a sedentary
activity that burns very few
calories.
As you learned in the last hack,
eating in front of the TV is also
a form of mindless eating.
Mindless eating is a weight loss
no-no, because it typically causes us to eat way more than we should.
Now, I’m not going to tell you to avoid watching TV. I think it’s fine to watch shows in
moderation.
Instead, I have one quick and easy trick you can use to cut down on TV-related weight
gain. And that is…
Never, ever eat out of a bag or box. Eat off a plate instead.
This applies to chips, cookies, popcorn, cereal, ice cream, EVERYTHING that comes in
a bag or a box or a container of some kind.
This probably makes intuitive sense already, but let’s dig in a little deeper.
— P a g e | 20
Remember the Tetris Hack?
Remember hack #3 in this report? In that hack, you learned that hunger cravings are
often visual. Just seeing food is often enough to make you feel hungry.
Now, here’s the problem with eating out of a bag or box: You never actually SEE how
much food you’re eating. You have no concept of how much you’ve already eaten.
How many servings have you eaten? One? Two? Three? Is the bag half-empty?
There’s no visual cue giving you this information when you eat out of the bag. Instead,
you get in this habit of automatically moving your hand in and out of the bag. It’s a
mindless, robotic movement that usually doesn’t stop until the bag is empty.
Has This Ever Happened To You?
I know it’s happened to me.
You open a bag of chips and sit down in front of the TV. You’re not really that hungry,
but chips just sounded good and it’s nice to have something to do when you’re watching
a show.
Before you know it, you’re engrossed in the screen. You aren’t paying any attention to
the chips. But your hand doesn’t stop moving.
The next thing you know, you reach into that bag for a chip… And there aren’t any left.
You ate the whole. God. Damn. Bag.
Add up those calories, and you easily
just took in 1000+ calories of highly
processed simple carbs and cheap
grease.
And worst of all? You weren’t really
paying attention when you ate them…
Which means you didn’t really enjoy
any of it.
— P a g e | 21
There’s an Easy Fix
And that fix is to simply eat off of a plate.
If you want some chips, fine—have
some chips...but put them on a plate.
Then, put the bag away.
Now, you have a visual cue. You’ll
see how much you’re eating.
It’s also a form of damage control,
because you can’t just keep eating. If
you want more, you have to make
the conscious decision to get up and
put more on the plate.
This works for anything that comes in a container: chips, cookies, crackers, pretzels, ice
cream, candy, popcorn, nuts—anything.
So that’s hack #6: eat off a plate, and never out of a bag or box.
Sources: 14 B Swinburn and A Shelly.Effects of TV time and other sedentary pursuits. International Journal of Obesity (2008) 32, S132–
S136; doi:10.1038/ijo.2008.249.
15 DeBoer M, Peck T, and Scharf R. Viewing as Little as 1 Hour of Television Daily Is Associated with Higher Weight Status in
Kindergarten: The Early Longitudinal Study. Pediatric Academic Societies Annual Meeting. 2015. 16 Henderson VR. Longitudinal associations between television viewing and body mass index among white and black girls. J
Adolesc Health. 2007;41:544-50. 17 Dietz WH, Jr., Gortmaker SL. Do we fatten our children at the television set? Obesity and television viewing in children and
adolescents. Pediatrics. 1985;75:807-12.
— P a g e | 22
Should You Share Your Goals?
That’s the crux of this hack.
Most people tend to think that it’s best to share your goals with family and friends.
The reasoning goes like this:
If I tell people about my goals to lose weight, I’m making a public commitment. They’ll
hold me to it, so I’ll be more likely to achieve my goal.
It’s a perfectly reasonable explanation...which is a shame.
Because it’s 100% wrong.
The Danger of Speaking Your Goals Out Loud
According to research, the truth is
the exact opposite: sharing your
goals with others makes you more
likely to give up and quit.18
Here’s the problem.
When you say your goal out loud, as
Derek Sivers says, it’s easy for your
mind to “mistake the talking for the
doing.” And on top of that, sharing
— P a g e | 23
your goals with others causes them to give you encouragement and acknowledgement.
And that that acknowledgement often “feels real in the mind.”
In other words, sharing your goal with others gives you a mental sense of satisfaction.
You get what researchers call a “premature sense of completeness.”
Here’s an Example
Let’s say you decide that you’re finally going to do it: you’re going to commit 100% to
losing 50 pounds, getting in the best shape of your life, and looking fantastic for that
wedding 10 months from now. You get all psyched up and your motivation is through
the roof.
The next time you hang out with your friends, you tell them the good news.
“I’m going on a diet,” you say. “And I’m serious. I’m really serious. I’m going to lose 50
pounds by the wedding and get in the best shape of my life.”
By telling this to your friends, you’ll elicit responses like:
● That’s awesome!
● I’m jealous!
● Way to go!
It might seem that this encouragement is a helpful thing. But in fact, on a subconscious
level, you’re now starting to FEEL as if you’ve already completed that goal. After all,
you’ve already been congratulated for it.
And as a result, you lose the motivation to actually do the hard work.
So, counterintuitive as it may seem, keep your goals to yourself. Dream big, by all
means—just don’t share those dreams with others until you’ve actually achieved them.
And that’s hack #7: keep your goals private to keep up your motivation.
Sources: 18 Peter M. Gollwitzer, Paschal Sheeran, Verena Michalski, and Andrea E. Seifert. When Intentions Go Public: Does Social Reality
Widen the Intention-Behavior Gap? Association for Psychological Science, 2009. Volume 20, No. 5.
— P a g e | 24
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— P a g e | 25
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— P a g e | 26
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