Ready to break free from the diet cycle forever? This episode reveals the transformative mindset shift that separates short-term dieters from those who achieve lasting health transformation.
Most people approach health change all wrong - they chase outcomes instead of building identity, comply with restrictive rules rather than creating values, and hope willpower carries them through instead of designing systems that work. This flawed approach explains why so many experience the frustrating cycle of temporary success followed by discouraging rebounds.
Science confirms what we've suspected: rigid dietary restraint consistently leads to increased binge eating, poor body image, and weight regain. The alternative? A health-first mindset that reframes everything. "I eat to fuel my energy, not escape my emotions" and "I move because it helps me show up better in life" represent this powerful shift from punishment to empowerment.
What makes this approach so effective? Studies show when health goals connect to self-concept rather than external rewards, behavior change sticks. The key question becomes: "What would a healthy, self-respecting version of me do today?" - regardless of the scale or external validation.
Learn the three practical steps to build this mindset: audit your language (stop saying "I was good" or "I cheated"), anchor to behavior not just outcomes (track the promises you keep to yourself), and attach to purpose not pressure (goals should energize, not shame you).
Have you been stuck in the cycle of dieting and rebounding? Share your experience or ask questions in the comments. If you're ready to make this shift permanent, visit transformthehealthcoach.com to learn about our 90-day coaching system built for real results and a health-first life.
References for Show Notes
- Diedrichs, P. C., Atkinson, M. J., et al. (2022). Rigid dietary restraint and disordered eating. Health Psychology Review.
- Tylka, T. L., Annunziato, R. A., et al. (2020). Intuitive eating vs. traditional dieting: RCT results. Appetite, 147, 104541.
- Oyserman, D., Bybee, D., & Terry, K. (2011). Self-concept and sustained action. Personality and Social Psychology Bulletin, 37(1), 25–36.
4. Transformed Health Initiative client data, 2024 internal case study summaries.
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Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace
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Episode Transcript
You comply with rules .
Instead of creating values,you're only good at telling
yourself no.
You haven't learned how to tellyourself yes to the right
things and that's superimportant and you hope it works.
Speaker 2 (00:12):
Instead of designing a system that does so, creating
something that's fail-proof,that adapts as you adapt, that
continues on to help you growand develop and become this
person that you want to be anddevelop and become this person
that you want to be Welcome tothe Win On Purpose podcast, From
health and fitness, business,personal development,
(00:33):
relationships and more, wepromise you will find
inspiration to help you win onpurpose in all areas of your
life journey.
Now for your host, Adam Kelly.
Speaker 1 (00:41):
What's up guys?
Welcome back to the Went OnPurpose podcast, where we unpack
the real reasons diets fail andwhat it actually takes to
create lasting change.
I'm Coach Adam Kelly, founderof the Transformed Health
Initiative, and today's episodeis about one of the most
powerful shifts you will evermake in your health journey.
It's the mindset shift thatseparates short-term effort from
(01:03):
long-term success.
We're going to call this oneFrom Dieting to Living how to
Build a Health-First Mindset.
It's the mindset shift thatseparates short-term effort from
long-term success.
We're going to call this oneFrom Dieting to Living how to
Build a Health-First Mindset.
All right, let's get into this,guys.
The problem with the dietingmindset we all know what the
typical diet feels like.
Right, it's restrictive, it'stemporary, transactional.
You're trading comfort forcontrol, and maybe it works for
(01:24):
a few weeks, but over time, themotivation fades, life gets in
the way and your old habitsreturn, often stronger than
before.
This isn't a willpower problem,it's a mindset problem.
A 2022 meta analysis and healthpsychology review found that
rigid dietary restraint meaninglike strict rules, black and
(01:44):
white thinking, food guilt, soon and so forth was consistently
associated with increased bingeeating, poor body image and
weight regain.
So rigid control doesn't buildfreedom.
It builds rebellion,specifically rebellion to your
plan, your program and yourgoals that you want to
accomplish, to your plan, yourprogram and your goals that you
(02:05):
want to accomplish.
This is the essence of thedieting mindset.
Here's some examples you chaseoutcomes instead of building
identity.
You're only focused on the nextgoal, the next scale weight,
the next thing that you want tosee, rather than internalizing
the process and growing yourcharacter from there becoming
somebody brand new.
You comply with rules insteadof creating values.
(02:27):
You're only good at tellingyourself no.
You haven't learned how to tellyourself yes to the right
things and that's superimportant and you hope it works
instead of designing a systemthat does so, creating something
that's fail proof, that adaptsas you adapt, that continues on
to help you grow and develop andbecome this person that you
want to be.
Now we're going to define thehealth first mindset.
(02:49):
So what's the alternative?
Enter the health first mindset.
Here's how it sounds inpractice guys, I eat to fuel my
energy, not escape my emotions.
Okay, rewriting how we see foodin our appetite.
I move because it helps me showup better in life.
So instead of I move to try toget a six pack or to get
(03:09):
stronger.
You're starting to realize justhow much of an effect it has on
your life and those that youcare about.
That's the identity you'rebuilding, and I'm not here for
shortcuts, I'm here forownership.
So, taking control of yoursituation, taking back control
of your health and your lifethrough your habits and your
decisions.
This mindset reframes yourhabits from punishment to
(03:31):
empowerment.
It's no longer punishingyourself by eating healthy.
You're eating healthy to betteryourself.
It's no longer showing up for aworkout or doing cardio as a
way to undo what you've done.
It's to help you feel betterand thrive and be more
successful and more productivein life.
Okay, notice the change there.
And it's not just a theory.
I promise you guys, this isactually backed by science.
(03:51):
So a 2020 randomized controltrial and appetite compared two
different groups.
All right, you had one thatfollows like a standard weight
loss program, and then the otherfocused on intuitive eating and
self-care based goals.
Okay, the systems that theydeveloped and after six months,
the health first group hadbetter psychological outcomes,
equal or better physical healthmarkers and significantly lower
(04:15):
dropout rates.
So what's the translation forall that?
When you build habits aroundself-respect instead of
self-judgment, your resultsimprove and they actually last.
Okay, Lasting change, lastingtransformation.
Hey guys, I need your help realquick.
This will literally just takeyou like five seconds.
If you will, please share thisepisode with somebody that you
(04:35):
know.
Share it onto your social media, share it to your Facebook
story, instagram story.
This will really help us on ourmission, guys, our mission at
THI is to help as many people aswe can in this world, either
through our coaching services orjust through free content that
we put out there to help peoplefinally weed through the noise,
figure out what works, stopwasting their time, money,
(04:57):
energy and effort on things thatdon't work like all of us have
done and finally found thesolution to their long-term
goals and maintain them.
So if you would help me out,literally take you just a few
seconds and it'll make the worlda difference.
Appreciate it, guys.
And back to the episodeIdentity over outcome.
Here's the real power.
Move, guys.
So shift from outcome obsessionto identity alignment.
(05:21):
All right, ask yourself whatwould a healthy, self-respecting
version of me do today,regardless of the scale or enter
in whatever you want,regardless of how I look,
regardless of how my clothes fit, regardless of what so-and-so
at the office may say or thinkabout me.
That's the mindset we coachinside the THI Rebuild, because
it works.
One of our core clientprinciples is this you don't
(05:45):
become consistent by forcingwillpower.
You become consistent bybecoming someone who doesn't
need to be rescued anymore.
This is taking back control.
This doesn't just apply to foodand workouts.
It's how you lead your family,how you run your businesses and
how you just show up in life ingeneral.
A 2011 study in Personality andSocial Psychology Bulletin found
(06:06):
that when health goals weretied to self-concept, not
external rewards, people weresignificantly more likely to
maintain behavior change overtime.
So the mindset has to match themission.
So how to build the healthfirst mindset?
In just three easy steps.
So let's break this down intosomething actionable that you
can take away today.
Ok.
(06:26):
Step number one audit yourlanguage.
Stop saying I was good or Icheated.
That's diet brain talking.
Ok, do away with that voice.
Instead, ask yourself did thischoice serve the life that I
want to build?
Step number two anchor tobehavior, not the outcome.
So don't just track the pounds,okay, even though the scale can
(06:48):
be very useful, don't just stopthere.
Track the promises that youkeep to yourself.
Did you prep your food?
Did you go for a walk?
Did you show up for yourselftoday?
Those are the things that youwanna track as well.
And step number three attach topurpose, not pressure.
Your goals should energize you,not shame you.
If your why feels more like athreat, then it's not strong
(07:08):
guys, it's shallow Okay.
So we want to reframe this towhere you're excited and
motivated just by your goals,because you realize the type of
person you're going to becomeonce you get there.
Real life wins from rebuildclients.
So let me share a quick storyof one of our rebuild clients.
When she came in, she was burntout from trying every challenge
, detox and macro plan under thesun.
(07:28):
Her relationship with food wasfractured.
But once we anchored heridentity around strength and
leadership and self-respect,everything changed and now she's
actually down 24 pounds.
But, more importantly, shefeels proud, confident in
control and free.
That's what this mindset shiftunlocks.
So joining the THI Rebuild yourmindset upgrade starts here.
(07:52):
Guys Want to make this mindsetshift permanent.
That's exactly what we help youdo inside the THI Rebuild, our
90-day coaching system built forreal people, real results and a
health-first life.
So just head over totransformthehealthcoachcom,
click apply now.
Now and complete a shortapplication to see if our elite
coaching program is a right fitfor you and if you are a right
fit for who we're trying to helpchange and transform in this
(08:14):
world.
So I appreciate you guys onceagain for tuning in to the
podcast, where we help highperformers become healthy
performers without burnoutshortcuts or quick, fixed diets.
If you got value from today,share this episode with a friend
and be sure to subscribe so youdon't miss next week's episode.
The motivation myth why youdon't need to feel ready to
start.
Guys, it's going to be a gamechanger.
(08:35):
So until next time, dosomething good for yourself,
something good for your health,something good for those you
care about and, whatever you do,make sure you win on purpose.
Talk to you next time.
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