• [1:51] Cognitive distortions are thoughts that cause you to view reality inaccurately. It’s when your mind bends the facts to keep you in a negative state of mind.
• [2:41] We come up with all sorts of reasons and excuses for not starting and not sticking to a diet or a healthy eating plan. However, most of your excuses don’t cut it.
• [3:31] As long as you’re following a healthy balanced eating plan rather than an overly restrictive fat diet, your diet should help to keep you energized and fueled to tackle your busy day successfully.
• [4:18] I was responsible for the results I wasn’t getting.
• [4:33] In reality, there is always time for those things that we define as a priority.
• [5:06] You need to understand the value of investing in yourself.
• [5:31] Healthy eating can be just as budget-friendly as splurging on junk food if you know what to look out for.
• [5:56] Having a clear idea of what’s necessary to carry out your weight loss goals will help you stay on track and effectively determine where to allocate your spending.
• [7:03] Most of us are putting money into things where you won’t get a return for your investment.
• [9:13] While you may think that giving in to that temptation for a tasty treat or that glass of wine will compensate when you’re feeling overwhelmed, it will most likely only make you feel guilty and bloated. 
• [9:26] If you know that you’re an emotional eater, it’s important to find a healthy way to deal with your feelings.
• [9:56] When you give power to that external thing, you become the victim, the victim to your life and health.
• [10:31] Being responsible means being the cause of your life, not the effect.
• [10:41] Results get curated when you, and only when you cause them.
• [11:23] Stop making the same mistakes over and over again so that you can stop wasting time.
• [11:48] One of the most common and flimsiest excuses around is that diets just don’t work for you. Well, not if you approach them with that attitude.
• [11:59] Remember, your body hears everything your mind thinks.
• [12:16] Trying every new fad diet that pops up is unlikely to achieve long-lasting results or leave you feeling great and confident. 
• [12:29] Adopt a sustainable, healthy approach to eating and make sure to give it a proper go before you assess its effectiveness and give up.
• [12:59] The Mediterranean diet is often mentioned by scientists as being the most protective against cardiovascular disease, healthier brains, and being helpful for weight loss.
• [13:22] The Mediterranean diet, just so we’re on the same page here, emphasizes eating primarily plant-based foods.
• [14:10] The best part about the Mediterranean diet is that it’s not even really a diet in the way that we usually think of diets. It’s more like a life-long way of eating and living.
• [14:44] Blaming your body shape on genetics is a good way to dismiss all responsibility.
• [14:58] While your genes can determine where and how easily fat is stored, you are not powerless to shift those pounds.
• [15:10] There is plenty of scientific evidence showing that overweight and obesity are, for the bitter part, caused by the interaction between behavior and biology.
• [15:20] Scientists agreed that genetics only play a small role, about 30%, to gain weight. The other 70% is caused by an outside influence, your environment, and how you respond to it.
• [15:39] Your environment is stronger than your will-power. 
• [15:54] You must forever be vigilant about your behaviors.
• [16:09] If you’re going to build a successful weight loss plan, you will have to get real about your mindset.

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