Build and sustain a strong mind-set:

The focus on the topic above is “Keeping Weight Off” with diet and exercises. I have met quite a few people that have been through the “See-Saw” weight loss process, these folks are able to lose weight initially, but what they do not realize is that they may be losing water weight or even muscle mass instead of fat! Eventually, these weight that was initially loss returns as fat and they end up struggling even more with their weight moving forward. Hence, the “See-Saw” process of losing weight.

A strong mind-set is crucial to keep weight off after losing it. You must be able to consistently remind yourself to only eat the necessary nutrients to stay strong and healthy.

In one of Tony Robbins’ book, “Awaken The Giant Within”, he wrote about a shift in the way you view pain and pleasure. Here is the direct quote from Tony Robbins:

“The secret of success is learning how to use pain and pleasure instead of having pain and pleasure use you. If you do that, you are in control of your life. If you don’t, life controls you.” – Tony Robbins

This relates to our daily dietary habit in how we, as human beings, associate ‘pleasure’ with eating a piece of cheesecake, brownie, or cookie; and on the other hand associate ‘pain’ with eating bland vegetables, steam chicken breast meat etc.. This is a huge limitation that we set upon ourselves. The key is to re-learn the process of associating pleasure with healthy food that you take, with a healthy lifestyle, better looks, and stronger body; And associate “Pain” with eating unhealthy food that leads to life-long being on diabetes, cholesterol, and heart medications, not being able to enjoy life!

So start re-learning the process of associating “pain” and “pleasure” with the correct type of food! Start saying ‘yes’ to more fruits and vegetables; and start saying ‘ ‘no’ to unhealthy snacks and food in excess of sugar and fat content.

Think this is very hard? Indeed!

Everything good in life comes with a price to pay! However, on the long run, if you could visualize the benefits of eating right and exercising regularly, which ultimately leads to better looks, a healthier and more toned body, stronger self-confidence etc. you will see that it is absolutely worth it.

Here are some tips to get you started, take baby steps to move towards the giant step of saying ‘no’ to all the sweet and savory food:

  • Try sharing the a piece of cake instead of eating an entire piece on your won; eventually, you end up eating less, and gradually, your body will appreciate that you made such sensible choices.
  • From here, make it a habit and soon you will be able to say ‘No’ completely to more and more of the unhealthy snacks because you will gradually see the results!
  • Keep in mind, this is a long-term process, stick with the healthy diet and resistance exercises and you will achieve your goal in weeks, and learn to sustain your habit of eating healthy!

Is this really plausible long term? Can’t imagine yourself going on forever without sweet stuff?

Can I eat a piece of cheesecake, brownie, or cookie occasionally? Absolutely! But have a set of principles, for example, you will only indulge on special occasions (e.g. son/daughter’s birthday, wedding, etc.). Keep track and know how much sweet and unhealthy snacks you have had throughout the week. Stick to limiting yourself a small amount of unhealthy items each week and you will unconsciously be reminding yourself to stick to your principles and limits.

Obviously, don’t line up four or five of special events every-single-week, adopt the strategy of being selective, there are some scenarios which you could easily slide the piece of cake on the table (without anyone noticing), and leave it! There are others, which your kid may be yelling in your face “Dad! How is the cake?! Isn’t it great?! I helped mommy bake it!”- In such scenarios, have the piece of cake by all means! Don’t disappoint your kid. But set limits and have principles and STICK TO IT!

How do I manage my mind-set with exercises?

I have no secrets that you have not already heard about, in the book “Eat That Frog” by Brian Tracy, one of the key advice is to do the hardest thing (or habit) early in the morning. For me, you guessed it, exercise doesn’t come easy for me. I make sure I am up 30 or 45 minutes earlier each morning, just to do my workout (click here to find out about my 15 to 45-minute sustainable daily workout routine) , I tend to get the exercise out of the way and I will not have to think about it for the rest of the day. That is the first benefit, the 2nd benefit this habit brings to me is in realizing how hard it was for me to:

  1. Wake up early (sacrifice the love of my life- sleep) &
  2. Do exercises that are tiring on a daily basis. I have to put a lot of effort into this, so when I decide what I want for lunch at the food court or restaurant, I am MORE CONSCIOUS about my choices of food!


How I formed my habits to sustain weight loss?

Before you know it guys and girls, your food choices and exercise routine becomes a habit. You will unconsciously start to notice that you look and feel different. Popular psychologist websites and self-improvement gurus will cite that it takes about 21 days to form a habit. Some may argue it takes much longer. Ultimately, begin with your end results in mind, set your target and goals and work backwards. Break your goals into smaller, do-able, bite-size, chunks! Most of all, how I was able to form my habits of sustainable weight loss?

  • Stick to my principles with food (especially the sweet stuff and deep-fried unhealthy items)
  • Stick to my principles of exercising daily (15 to 45 minutes, alternate the time to fit your schedule)
  • Stick to my rule of getting adequate nutrition to allow my body to build muscles and burn fat more effectively!
  • Stick to my principles of getting sufficient rest, my body is more important than my work, no company will take care of me for the rest of my life if I ruined my own body.
  • Maintain my strong mental attitude in focusing on my end result, which is to have a strong and healthy body!

Please feel free to leave me a comment or query below; alternatively, you could e-mail me at



  1. Sineenad


    Good to read the infomative article, I only found the miss spelling words like deep friend food, aforementioned, entire piece on my own.

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