1. Advice from Dr. Oz’s personal trainer

    MindYourBodyHarperClick on the topmost title to open and scroll

    Joel Harper is a celebrity trainer and the author of Mind Your Body. He is also Dr. Mehmet Oz’s personal trainer. Harper even created the personal workout chapters for the New York Times bestselling YOU: The Owner’ Manual book series. 

    In Mind Your Body Harper explains the connection between meals, moves, and mindset. He presents a “Whole-istic” three-step weight-loss program that he says can ”quadruple weight loss, maximize workouts by 85 percent, and boost happiness and energy levels by more than 40 percent – in just fifteen minutes a day.” 

    Here are Joel Harper’s 10 Rules Fit People Live By: 

    Shut out of the noise – filter your thoughts to discern and disable disruptive mental static. 

    Maximize inner motivation – determining your personal and emotion-driven reasons for wanting to change is what will sustain your motivation long-term. 

    Cultivate grit – honing a sense of “try and try again” perseverance can up your success rate by more than 30 percent, according to University of Pennsylvania researchers. 

    Set specific intentions – clearly knowing what path you are on helps eliminate distractions and self-defeating habits from your life. Establishing extremely detailed daily goals and a plan of action that resonates with the unique vision you have for yourself can result in twice as much weight loss, according to researchers from the University of Sussex and Warsaw University. 

    Visualize success – mentally seeing your future develops a visual layout in your brain, which works like a road map showing you how to get where you want to go. The repetitive practice of visualization lays down actual physical frameworks via neural connections in your brain, which engages your muscles even when you are sitting still, and increases muscle mass. The more specific your mental image, the more specific your results will be. 

    Eliminate excessive choices – variety may be the spice of life, but making many decisions can be overwhelming, which depletes willpower. Having at least one planned meal per day can help make healthy eating automatic; too many choices will more likely lead to a less healthy snap decision. 

    Extinguish escape routes – anything that delays your goal or lowers your standards can take you so far off course, you’ll never get back on track. Don’t keep enablers like “fat jeans” in your closet that make it all too easy to get comfortable with anything less than the goal you’ve been working toward. 

    Yield to traffic – have grace under pressure, go with the flow, and make on-the-spot adjustments as needed by accepting that there are times in life when things won’t work out exactly as planned. For example, if your husband surprises you by taking you out to dinner, embrace it and order something healthy off the menu, rather than freak out that you’re going off plan. 

    Believe it & become it – you can set yourself up with a belief system that produces dramatic differences in your health. An Israeli study published in 2007 shows that confidence in your ability to succeed at weight loss can triple the amount you’ll lose compared to those who doubt themselves. 

    Jump for joy – celebrating your success boosts your motivation. University of Connecticut researchers put women on a 12-week diet and offered half of them a weekly chance to receive small rewards if they lost a pound. Those who received rewards lost twice as much weight.