EP#387: The 6 Weight Loss Do’s and Dont’s (Based on Psychology) | DFIO Ep. 387

If you’ve been white-knuckling your diet - cutting carbs, banning wine, “making up” for overeats, and calling it discipline—this episode shows you a better, psychology-backed path to sustainable fat loss.

Jared breaks down the real "Do’s & Don’ts of Weight Loss" so you can build habits that hold on your hardest days, make peace with the scale, and finally stop the restrict–binge cycle.

In this episode you’ll learn:

- How to build habits you can keep on your worst days (not just your best).

- Why restriction masquerades as “control” — and always backfires.

- The simple rule to enjoy foods you love and still lose fat.

- What to do after an overeat (hint: never “make up for it”).

- Progress over perfection: ditch all-or-nothing and actually stick with it.

- Making peace with the scale so it stops wrecking your day.

- Calibrating expectations: your body can’t change faster than your habits.

- Planning for real life (travel, weekends, chaos) so you don’t “start over Monday.”

(00:00) - Do’s & Don’ts of Weight Loss

(00:56) - Welcome + why this list is different (psychology-backed)

(02:19) - Do #1: Build habits you can keep on your hardest days

(05:42) - Don’t #1: Don’t restrict your way to weight loss and call it control

(08:37) - Do #2: Eat foods you actually enjoy (deprivation kills adherence)

(12:08) - Don’t #2: Don’t try to “make up” for overeating

(16:22) - Do #3: Focus on progress, not perfection

(23:00) - Don’t #3: Don’t assume you have to cut carbs/sugar/wine to lose

(25:09) - Do #4: Make peace with the scale (it’s feedback, not judgment)

(29:10) - Don’t #4: Don’t expect your body to change faster than your habits

(35:30) - Do #5: Plan for real life: travel, stress, weekends, chaos

(39:13) - Don’t #5: Don’t do anything extreme or all-or-nothing

(40:52) - Do #6: Learn to hold space for emotions (reduce stress/emotional eating)

(44:06) - Don’t #6: Don’t get “results-greedy” and blow up what’s working

(46:50) - Free Food Noise Guide (stop thinking about food 24/7) — link below

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