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In her new book, Think Yourself Thin, JJ Smith gives us tips for weight loss success. She also shows us how to eat a balanced diet, and look and feel our best.
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Allan (1:21):JJ, welcome to 40+ Fitness.
JJ Smith (1:25): Hello! It’s so great to be here today.
Allan (1:27): I want to thank you first for putting this in audiobook, because that’s actually how I ended up reading your book. I was thinking I’ve got to read these books, and I want to read it, and I wanted to make sure I got it done in time. So it was like, “Great, it’s an audiobook.” So I did want to let people know that this book is one of the few books, because there’s not many that come out and immediately have an audiobook. I wanted to thank you for that. That’s how I actually read your book.
JJ Smith (1:52): You are most welcome. It was fun reading it. It actually took a couple of days, but it was a lot of fun.
Allan (1:58): It took me almost no time to listen to because I had it on double speed. I really appreciated that you read the book and it really felt personal, effectively having a conversation with you through the audiobook. The book is called Think Yourself Thin, and I love the title, because I think a big part of what is missing on the market is how hard the mental game is when you start talking about health and wellness.
JJ Smith (2:27): Yeah. Not just hard; it’s not talked about enough. I say the mental mastery, the ability to get your mind right is the most overlooked factor in dieting and weight loss. I believe it’s the missing piece as to why people can’t actually get to their goal weight.
Allan (2:46): I completely agree. In fact, I have a book that’s coming out in about a month and a half. I spend 90% of that book talking exactly about that – how do we get our mind right, how do we set strategies that keep us on track? You’ve already done a lot of that grunt work for me here, because a lot of what I was talking about is actually now in your book. I’m really glad to see something like this out there that helps someone walk through and set up a mental framework to be successful.
JJ Smith (3:14): That’s right. So you and I are like minded. We are definitely on the same page.
Allan (3:18): We are here for sure. You use the term “SUCCESS”. I love acronyms and I love that you were able to use that acronym specifically. In SUCCESS you have seven mental strategies for weight loss. Could you take the time to share each of those and dive a little bit into what each one means and how we can use it to be successful in weight loss?
JJ Smith (3:41): Sure. What we’ve learned is that people actually like systems or regimens or things that they can actually follow. And what we did was put together the SUCCESS systems, which are the seven mental strategies that will give people new habits, new behaviors, a new mindset around how to think about weight loss. So the first one, “S”, is “slay resistance”. This is about stopping procrastination once and for all, but really giving a name to that lethargic, apathetic feeling of just not wanting to do what we know we need to do or we should be doing. The second is “use visualization”. We have to change the conversation we have with ourselves, and what visualization exercise does is allow you to engage your body and your mind, and set your intentions and say them out loud, so that everything can move in the direction of what your intentions are. The next is “C”, which is “commit”. I always say there are a lot of people interested in losing weight, but there are very few people interested or committed to losing weight. When you’re committed to doing something you make the necessary sacrifices in order to get to the goal. And a lot of people are not willing to make the sacrifices, but that’s the difference between being interested and committed. Number four – “control emotions”. I would say, don’t eat your heart out. We have to tackle emotional eating head on – the boredom, depression, loneliness, heartbreak, all those things that are causing us to use food instead of us being able to process through our emotions and feelings. Number five – “establish success habits”. This is one of my favorites, because this is so applicable in all areas, not just on your health and weight loss journey, but anything you can do to not have to rely on self-control. You want to be able to put success habits, you want to be able to put things in your environment that keep you away from temptation or allow you to have some consistency over anything you’re trying to develop as a habit. Number six is “support from others”. Studies show that those who have a support system have a lot more success than that don’t. We teach you about accountability partners, doing buddy contracts and other creative ways to have a real support system, and it’s not always your family and friends. And number seven – “supercharge your spiritual life”. A lot of us believe in a higher power, believe in God, but we have to be able to tap into our belief and our faith, and engage our spirit in our weight loss efforts. And that chapter goes into that in great deal.
Allan (6:25): What I really like about those is, every one of those is a piece of getting your mind right. And to me, even though this wouldn’t make any sense from an acronym perspective, it really does start with the commitment. When you make that commitment, it really does set the foundation for you to build all of these other things on top of.
JJ Smith (6:49): I agree. You have to be able to commit and understand what commitment looks like. In that chapter we delve into different types or ways to stay committed, different ways to put together a plan to make sure that you are executing. You have to be able to demonstrate and show commitment. It’s not just words.
Allan (7:06): Absolutely, and I think that’s where the other things come in. You have the accountability, because you’re reaching out to others. But the one I really want to dive into just a little bit deeper – again, I do think commitment is the most important to start, but for a lot of people it is that emotional control. I think for a lot of us it’s really the hardest thing to recognize when it’s happening, because it’s emotion-based.
JJ Smith (7:35): Yeah. The interesting thing about emotional eating – we delve deep into this with the 30-day mental mastery challenge. It’s a series of habits, behaviors and exercises that really gives you a foundation, so that when you run into challenges or you’re dealing with emotional eating, you now have new tools in your toolkit that you can rely on. One of the exercises in particular is called the Food Mood Diary. Why I like that one is, for the entire day, everything you eat, you write down how you felt when you ate it and how you felt after, because what you’re looking for are those emotional triggers, the things that actually cause you to eat, even if you’re not physically hungry. Physical hunger comes on every three to four hours. Emotional hunger comes on quickly, it’s urgent. You could have just eaten a half hour ago, but all of a sudden you want something to eat right now. So, you have to be able to identify your unique emotional triggers, because so much of making change is being aware. So when it happens again you’ll be like, “I’m not really hungry. I’m really bored, so let me get out of the house and go do something different.” So the exercises are intended to allow you to have new habits and new tools that you can rely on to actually make a change.
Allan (8:53): That’s what I like – beyond giving us these principles, there’s practice in this. Your 30-day plan literally goes through and explores these various things. The way I read it as I went through the plan was that these are meant to be stacked, so each day you’re learning a new tool and now that’s there, but you keep using it throughout the month.
JJ Smith (9:13): One per day. For some people, a single exercise can literally transform the way they think. As a matter of fact, there was a woman in our private VIP group. She said she only got to page 45 because she had an “A-ha” moment reading the book. Literally she had a change of thought about the way she was viewing her entire weight loss journey. She said, “After page 45, I got it. It clicked. I put the book down. I started the 10-day green smoothie cleanse and I’m back on this journey again.” So sometimes you’re actually just looking for a different way to think and see things.
Allan (9:50): I agree. As I talk to a lot of people, if they’ve committed, which I find a lot of people who were struggling really need to go back and review that – whether they truly have this innate commitment and the self-love aspect of that commitment, the same way that they would commit to, say, Jesus or how they would commit to a spouse. There’s this emotion, this deepness to it that goes beyond who you are as a human. I think once we kind of get that commitment down, the tactics that you have, like you said, those tools in your tool chest that are going help you get through these harder times are the times that you would have failed in the past.
JJ Smith (10:31): I totally agree.
Allan (10:33): Now, in the book… And I love this, because I like action. I just love action. You put in 12 principles for clean and balanced eating, and I really like that. Would you mind sharing those 12 principles?
JJ Smith (10:48): Okay. Do you want me to go through all 12?
Allan (10:50): if you don’t mind, because I think every one of them is extremely valuable.
JJ Smith (10:54): Alright. Number one is, choose nutrient-rich foods, not empty calories. Give your body nutrition, and not a lot of junk. Sometimes we can be full, but we haven’t given our body any real nutrition. The second one is, eat protein with every meal. Even if you eat carbs and fat, protein is what’s going to balance them out to minimize blood sugar spikes. And that will minimize how much fat we store in the body. Number three – always balance carbohydrates with protein. This is more about the balancing of how you eat foods. I always say if you only eat one thing, make it protein, but if you are going to eat carbs, make sure to balance it with some protein. Number four – don’t overeat carbs. Almost any weight loss or diet plan you follow, one thing is going to be common – low carbs. Minimize carbs, minimize sugar, breads and pasta. That’s never going to change. Number five – avoid excess sugar, salt and trans fats. Basically there are enough studies to show that sugar makes us fat, unhealthy and sick. Need I say more? And then too much salt has its own challenges, as well as trans fats, which are in a lot of fried foods. Principle six is, eat four to five servings of fruits and vegetables. Fruits and vegetables do the body good. A lot of times if we just make sure to get those in our diet, they can still give us healthy nutrition throughout the day. Number seven – limit your intake of red meat. A lot of people don’t like to eat red meat, but the reality is, it is the healthy protein when it is lean. And there are lots of people who enjoy red meat. What you don’t want to do is be eating red meat every single day, but just once or twice; a few times a week is perfectly fine. Number eight – eat two healthy snacks per day. This is just a method to keep the metabolism revved up throughout the day. Number nine – eat at least 30 grams of fiber. There are lots of studies that show that fiber’s good for the body and it has a lot of heart health benefits. Why I like it is, studies show that if you eat at least 30 grams of fiber per day, it will significantly reduce the amount of weight you can lose per year. I am a green smoothie drinker, so I always put a scoop of fiber in my smoothies. Principle 10 – drink plenty of water. Most places will say, drink half your body weight in ounces. So if you weigh 200 pounds, that’s about 100 ounces. But honestly anytime you’re trying to lose weight, detox, or get healthy, proper hydration is key. It is what keeps all the systems in the body functioning well. Then number 11 – eat four to five times a day. A lot of studies say to eat more small meals, but eat more frequently throughout the day. And then principle 12 – buy organic as much as possible. Anytime you can avoid hormones, pesticides, herbicides, antibiotics in foods, that’s always going to be better and healthier for your body.
Allan (14:05): Yeah. That’s why I liked all 12 of them. I think if you try to just apply one or two, you would see some benefits. Obviously, if you’re eating whole foods, you’re going to see benefits. But really, if you take all 12 of those and you wanted to roll them up, it basically says, just make sure you’re getting your fiber, keep your carbs in a moderate zone, stay off the sugar, the salt, the trans fats and fat fried foods, and drink plenty of water. So, you take those together and that gives you the rules. You can take this and walk through your house and figure out what’s in your cupboard that doesn’t belong, because it doesn’t fit these criteria. And then print this out and put it on your refrigerator, so that you’ve constantly got that front of mind. I think if you follow these 12 principles, you are going to be successful in your weight loss.
JJ Smith (14:55): Yeah. I always tell people, focus on getting healthy and the weight loss will follow. What these principles do is they allow the body to get healthy, and you’ll find that weight loss will be less of a struggle for you based on how you live.
Allan (15:07): I’m going to flip things around a little bit. Normally I would ask the question and then I would say a couple of other things, but I’m going to let you. When we get done, I want you to close out with your 10 commandments of looking young and feeling great. But I want to flip it around a little bit and have one little side conversation that I would have used to close out. Obviously the book is Think Yourself Thin, and you’ve done this green smoothie cleanse thing and a lot of people have seen success. And it’s in your book. You have all of these success stories. They’re wonderful stories. Every one of them by itself should motivate you. If you just went back and read one of them a day, I think it would be one of those things to keep you fired up as you start your day. I wanted to thank you for sharing those stories and thank the ladies that let you, because those were just awesome.
JJ Smith (15:58): Yeah. They are great stories. People on the weight loss journey sometimes need inspiration. And you read someone’s story and you’ll say, “That is me. I’m experiencing the same thing.” And then we also wanted you to know you don’t have to get to your goal weight to have some success. A lot of women there had success, they’ve lost a lot of weight. They’re still on their journey, but their progress deserves to be celebrated as well.
Allan (16:23): Yes, absolutely. They’re all celebrations and they’re all wonderful. If someone wanted to learn more about you, learn more about the book and your programs and what’s going on, where would you like for me to send them?
JJ Smith (16:37): They can go to JJSmithOnline.com, and they’ll be able to get more information about this book and some of the other products and books that I offer.
Allan (16:45): Great. I want to thank you for being on the podcast, but before you leave, because this is one of the things you said when you do your talks – you like to close out with your 10 commandments of looking young and feeling great. Would you mind sharing those with us?
JJ Smith (16:58): Absolutely. So, whenever I do a keynote or write a book, I always share the 10 commandments for looking and feeling great. The first one is, “Thou shalt love thyself.” Self-love is essential to survival. There are no successful, authentic relationships with others without self-love. Number two: “Thou shalt take responsibility for thy own health and wellbeing.” If you want to be healthy, take the time to learn what is involved and apply it to your own life. Number three: “Thou shalt sleep.” Sleep is the body’s way of recharging the system. I always say it is the easiest, yet most underrated activity for healing the body. Number four: “Thou shalt detoxify and cleanse the body.” Detoxifying the body gets rid of poisons and toxins that have built up over the years, and it can really speed up weight loss and restore great health. Number five: “Thou shalt remember that a healthy body is a sexy body.” Where do women’s bodies look beautiful? It’s about being healthy, having style, being confident and comfortable in your own skin. Number six: “Thou shalt eat healthy, natural, whole foods.” Healthy eating can really turn back the hands of time and put your body in a more youthful state. What’s the fastest way to slow the aging process? Watch what you put into your mouth. Number seven: “Thou shalt embrace healthy aging.” I always say I don’t mind aging, as long as I look and feel great. The goal is not to stop the aging process, but to embrace it. Number eight: “Thou shalt commit to a lifestyle change.” No more bad diets. Commit to making changes in your mindset and your lifestyle for life, and you will have more success with your health and weight loss journey. Number nine: “Thou shalt embrace the journey.” This journey will change your life. It’s not a diet; it’s a lifestyle, so be supportive, applaud yourself for every small accomplishment. You might slip up, but you do not have to be perfect to get great results. And number 10: “Thou shalt live, love and laugh.” Laughter is good for the soul. Live your life with passion. Never give up on your dreams. And most importantly – love, because love never fails.
Allan (19:22): I adore every one of those. Thank you for sharing that. I really do; I love that. And again, I can’t thank you enough for sharing that. Thank you, JJ, for being a part of the 40+ Fitness podcast. This has been an awesome conversation.
JJ Smith (19:34): My pleasure.
Allan (19:36): The book is Think Yourself Thin. I encourage you to get this, because this is going to help you get your mind right and get yourself on track. And like you said, it might be something as simple as reading a certain passage in this book that just flips the switch and you’re there. And beyond that, you have the actionable 30-day plan that walks them through getting these things incorporated in their life, so they will be successful in weight loss.
JJ Smith (20:01): Absolutely. Thanks for having me today. It was absolutely fun.
Allan (20:05): Thank you.
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