Detailed Lesson Overview
The Paradigm Shift
Lesson 1 Part 1:
- An introduction to a different natural, permanent weight loss without the need for diets and dieting.
- Why doing things differently create different results such as not depending on the number on a bathroom scale for motivation.
- Why weight loss by the numbers no longer mattered - I just wanted to be Comfortable In My Own Skin.
- How changing my mind, not my food choices made all the difference.
- The reason the DoneDiet is not a diet, it's a process.
- Why this course is not about telling you what to do. It's about how I did what I did and how I did it.
Lesson 1 Part 2:
- I truly want you to succeed. Are you ready?
- Living proof The DoneDiet works - it's a hard truth right before your eyes.
- The reason why you can actually realize faster results than I did with this weight loss concept.
- What diets and dieting don't teach you.
- Getting honest with myself at the beginning of this weight loss journey was a must.
- How to establish a strong enough why, a strong enough reason to take action - a little exercise to help drill down to core reasons to act - The Seven Layer Test
- Bonus lessons: bonus lesson 1 a TED talk detailing how the food industry have lied to the American public for decades in the name of profits! Bonus lesson 2 is an eye opening discussion between to very well know doctors about our food environment.
A New Mindset
Lesson 2 Part 1:
- The only way to change old diet thought processes that don't work is to identify them.
- Why I no longer needed validation at the beginning of this weight loss journey.
- A new way to begin thinking differently about weight loss.
- How success can be seen, heard, and felt.
- Psychological reasons all my previous attempts to lose weight on diets always ended in failure - it's just a matter of old bad thinking and it can be changed when it's identified and dealt with.
Lesson 2 Part 2:
- How I set my initial weight loss target.
- How 'Being comfortable in my own skin' was defined by the numbers.
- How the number on a scale use to derail me psychologically in the past.
- How I tracked weight loss progress without a scale.
- How my “Fat Clothes” motivated me early on - (over the course of the first few months).
- Why diets were an unsustainable exercise for me and why The Paradigm Shift, a different way of seeing weight loss, was the first key to ultimate success.
- This can be your story too!
- Bonus lesson: a link to a lecture that defines healthy eating as a matter of choice, not restrictive diets.
Not What But How
Lesson 3 Part 1:
- This lesson explains how The DoneDiet was born.
- One simple yet powerful exercise to create a new VISION a new VERSION of self through the process.
- Learn the importance of seeing permanent weight loss without dieting with the end in mind from the beginning.
- One simple exercise to help establish new habits to reach weight loss goals.
- How I started developing new thought processes and habits with food at mealtime.
- Tough questions I needed to ask myself if I didn't take action to lose the weight.
- The beginning of where it all changed. I got involved with an online weight loss challenge.
Lesson 3 Part 2:
- Why changing what I ate to satisfy dietary requirements always ended in frustration and failure.
- Key takeaways from The Ultimate Weight Loss Challenge
- How I learned to overeat as a small child and things I did to identify that subconscious mindset and change it.
- The introduction of the Big 3 Takeaways from the challenge.
Lesson 3 Part 3:
- A deeper dive into the takeaways from the challenge.
- I'll expose the main reason I over ate for years. Can you relate to this one small problem?
- How I discovered new strategies at mealtime to reduce what I ate. Super simple changes you can make right now.
- A summary of the simple changes I made in the first year of my weight loss journey.
- Why I was able to lose this weight permanently without diets or dieting.
- What if you never needed to go on another diet to control your weight ever again?!!!
- Bonus lesson: there is a very special link included that will take you to the same online weight loss challenge I did! It really works. Lesson 3 alone is worth the price of this entire course.
Momentum
Lesson 4 Part 1:
- Reasonable goals and how to set them.
- What flexible benchmarks are and how to set them.
- Reasons why I decided from the beginning not to exercise the entire first year.
- Why there are no quick fixes to permanent weight loss.
- How it was so easy to stay motivated at the end of year one.
- Proof The DoneDiet works without diet or exercise!
Lesson 4 Part 2:
- Key strategies to avoid old behaviors.
- The importance of not overdoing things like exercise from the beginning.
- One of my two secrets to a sustainable exercise program (the other one is in part 3 of lesson 4)
- Be Flexible / Keep it Fresh / Keep it Fun.
- How I'm learning to live with a new set of self imposed rules around the unhealthy foods I still love.
Lesson 4 Part 3:
- Why journaling an exercise program can have a motivating effect.
- Things I did wrong in the beginning so you don't have to.
- The super simple cardio plan I followed the first 6 months of year two.
- Motivation that was much bigger than any number on the scale.
- How money played a role in my efforts to keep going, to keep losing weight.
- One important action I took for the first time ever when trying to lose weight.
- Motives get stronger when money's on the line.
- Bonus lesson: how to re-program your mind.
Sustainable Exercising
Lesson 5 Part 1:
- How I tracked my exercise progress in the beginning. (super simple stuff)
- What is exercising too hard or over training?
- How to calculate your optimal Fat Burning Zone to burn fat, not muscle.
- Why it's actually easier to start an exercise routine if you don't overdue it.
- The perfect plan exercise plan I should have started in the beginning. If I had known then what I do now.
Lesson 5 Part 2:
- Would you be willing to devote 1 hour a week to permanent weight loss without dieting? If not, why?
- Good reasons to change an exercise routine when a approaching a plateau.
- The important part music choices made in motivation during my cardio routine.
- My personal over training story and reasons why only a fraction of my routine was necessary.
- Results! My year one and year two weight loss number comparisons.
- Bonus lesson: a very affordable and famous book everyone who wants to take their health and weight loss seriously should read.
Hacks, Tweaks, and Fundamentals
Lesson 6 Part 1:
- In this lesson learn the importance of being present at mealtime.
- How to develop effective habits to slow down at mealtime.
- How I was subconsciously able to guilt myself into weight loss success.
- Eating fundamentals – a trip down memory lane as a reminder of different small actions I take at mealtime.
- Learn why drinking liquids at mealtime is a bad idea - simple yet logical,
- The power of creating Subconscious Automatic Habits.
Lesson 6 Part 2:
- Learn a quick visualization trick to reduce and avoid sugar.
- How to drop those pounds while still eating chocolate.
- How much sugar are we actually ingesting? The easy way to tell.
- How much water I drink on a daily basis and why.
- Reasons why Stainless Steel water bottles are worth the money.
- Bonus lesson: Digestion and how it works with the brain.
The Final Phase
Lesson 7 Part 1:
- The easiest workout for beginners.
- Why you are here with me now.
- No Pain / No Gain / No Way
- What is Static Contraction and why it is so versatile.
- How my super easy exercise concept works.
Lesson 7 Part 2:
- A word of caution from a physical therapist, personal trainer I know about my exercise concept and how I overcame that challenge. (and you can too)
- The ultimate home gym for weight resistance training in any size space for under $30. (of course you can always spend a little more but it's not necessary)
- Lesson bonus: a great book recommendation for you. The concepts in this book have changed my body image in so many positive ways.
- Bonus lesson: a link to an interview of the authors by a very famous person that has literally helped millions of people make positive changes for over 45 years.
Change Can Be Difficult
Lesson 8 Part 1:
- How some of the early support from friends and family turned into negative opinions the smaller I became. (most resist change, even positive changes sometimes)
- Why some may turn and walk away from you.
- Why I expected some negative reactions over time and how I dealt with them.
Lesson 8 Part 2:
- Why some of my friends and family began telling me, “I looked better fat”!
- Some temporary negative effects of my weight loss.
- Why my most important family member (and biggest supporter in the beginning) turned on me for 2 years.
- I instruct my students to just do The DoneDiet without informing your centers of influence but...
- I went on this weight loss journey alone - if I had a significant other while on this journey I would communicate my intentions to that person.
- No one you love should ever feel left behind but if they do and they have too much weight mentor them, share what you've learned from The DoneDiet with them.
- Bonus lesson: a TED talk on why change can be so scary and how to deal with it.
Am I Hungry? The Cost of Eating Right
Lesson 9:
- Why time used to be a subconscious barrier to losing weight.
- The two simple best questions you can ask yourself at any given mealtime.
- Strategies to springboard The DoneDiet.
- Why time may not be on your side at mealtime.
- The “Food Balance” and letting go some of the simple strategies I no longer needed at my proper weight.
- Why eating actual, real, quality food doesn't cost more - a volume/sum game.
- Funny "Food Rules” I imposed on some of my favorite foods.
-We all lie to ourselves sometimes.
-Why and how food inflation works in my favor. (and yours too)
-Bonus lesson: a great documentary on the processed food industry. This one might just make you mad.
It Could Happen To You Lesson 10
- Weird weight loss in the strangest of places.
- How my legs grew two inches after I lost all my extra weight. Very funny.
- The “Big Boned” family legacy shattered.
- Why the human body is so amazing and why I believe in you.
- Why I created this program.
- Bonus lesson: What happened when a doctor went on a 30 day processed food only diet. Icky!
Permanent Weight Loss Lesson 11
- The real reason why diets don't work long term for most people.
- Growth moments and why self loathing is no longer an option.
- Permanent weight loss by definition.
- First one must identify the issue or problem in order to fix it.
- Why I gained 20 pounds in 2018 and lost it after my initial weight loss success and why it had nothing to do with food.
- Why I gained 30 pounds in 2022 and how I lost that 30 pounds, the emotional reasons behind this temporary weight gain and what I did to fix it. (during the Covid 19 era)
- What to do when weight gain happens to you after you lose all the weight you want with The DoneDiet.
- Why self confidence belongs to all of us, how I got mine back and so can you.
- Bonus lesson: an hour long class on the failures of the processed food experiment.
Food: The Last 100 Years Lesson 12
- How did the American diet become so toxic and poor?
- Some observations realized after research regarding the history of the American diet and the drastic changes we have been conditioned to accept over the last 100 years.
- Learn my secret for passing a restaurant even when I'm hungry. (you may not want to know)
- It's amazing how much trust we put in total strangers to handle our food.
- How the high cost of going out to eat is a benefit to one who's on The DoneDiet.
- When it comes to food don't trust the so-called experts. Please do your own research. We here at AgoodPlanB.com always encourage our students to do their own research.
Sleep Breathing and Weight Control Lesson 13
- In this lesson, there is more interesting research for you to ponder.
- How to turn a few simple changes into positive habits when starting your Good Plan B.
- Learn how sleep relates to appetite in the simplest way.
- A brief history of my book - Food: My Ex BFF A Good Plan Beyond Diets and Dieting.
- The benefits of regular, focused deep breathing.
- Simple advice to help you stay on track.
- Bonus lesson: a link to an amazing motivational video by the top motivational trainer in the world.
Conclusion (lesson 13)
- First, a quick review from front to back of the entire program.
- One true story about who the DoneDiet is not for.
- A super simple secret to ultimate happiness. Hint: it has everything to do with self confidence.
- What is The Fountain of Youth and where to find it (in my opinion)
- Bonus lesson: The most informative presentation of what subconscious habits work against all of us and how to change those bad habits that don't serve you in any venture you endeavor.
If you've made it this far, I have a free gift for you because I believe you are committed. CLICK HERE for free access to the online weight loss challenge. If you want to know how to make this challenge a success, buy The DoneDiet NOW! The DoneDiet is THE roadmap to you making the weight loss challenge work.
Be Well,
The DoneDiet Team!
