Course Curriculum
1. Developing Mental and Emotional Skills
In the first half of the course, the goal is to equip you with the skills necessary for a successful diet. At first, these may seem trivial—after all, everyone knows it’s important to stay motivated during a diet, to avoid procrastination, and to practice self-discipline and willpower.
But simply knowing their importance doesn’t mean we can actually apply them. Most of us were never taught how to truly motivate ourselves, how to overcome procrastination, or how to strengthen our willpower.
That’s why, in the first half of this course, we will take your existing abilities and develop them to the next level.
Introduction – What is this course about?
In this introductory video, I’ll explain the full structure of the course in detail.
My Weight Loss Success Story
Here, I’ll share my decades-long battle with weight to show you that anyone can achieve their dream weight and keep it for life.
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Hero or Victim? How Your Mindset Determines Your Diet Success
Years of struggle and negative experiences can easily trap us in a victim mentality. In this lesson, you’ll learn how to replace it with a hero mindset.
Why Do You Want to Lose Weight? – Defining Your Values and Driving Forces
Long-term success is only possible if you connect your dieting goals with your deeper values. In this video, we’ll identify and strengthen the values that fuel your journey.
Fixed or Growth Thinking?
Willpower and self-control are among the most important pillars of dieting success. Here you’ll learn how to shift your thinking patterns and become more flexible and resilient instead of rigid.
Be Your Own Best Friend – Mastering Self-Care
We often treat ourselves harshly and behave toward ourselves in ways we’d never treat a friend. Here, I’ll show you how to become your own supportive ally during your diet.
Love Your Body – Body Image and Dieting
To succeed in dieting, it’s essential not to hate your body, criticize it, or put it down. I’ll show you how to accept and love your body while building a healthy body image.
“I’ll Start Monday!” – How Not to Procrastinate? (Part 1 & 2)
Procrastination may seem natural and harmless, but it severely damages your diet. In these lessons, I’ll show you how to beat procrastination and start your diet right away.
Lose 5 Kilos in 7 Days? – How to Set Realistic Diet Goals (Part 1 & 2)
Unrealistic diet promises only create false hope and disappointment. I’ll show you how to set motivating and achievable goals that actually work in the long run.
Focus on Your Strengths!
Many people waste energy trying to fix their biggest weaknesses, which is extremely difficult. Instead, if you focus on your strengths, you’ll achieve amazing results.
Supportive People = More Successful Diet
The people around you can either hold you back or lift you up. I’ll show you how to surround yourself with supportive allies, and reduce the influence of those who sabotage your efforts.
Cheat Days – Friend or Foe?
Everyone knows about cheat days—but do they help or harm your diet? In this lesson, we’ll explore whether cheat days can work for you, and how to use them the right way.
Self-Discipline – How to Say “No” to Sweets and “Yes” to Exercise? (Part 1 & 2)
Self-discipline is the key to resisting daily temptations and sticking to your goals. In this lesson, I’ll show you practical techniques to strengthen your willpower both in eating and exercising.
Intuitive Eating – How Do We Know When We’re Hungry and When We’re Full?
Many people struggle to recognize true hunger and fullness, often eating much more than their body actually needs. In this lesson, we’ll relearn this ability that most of us lost after childhood.
Eating Without Hunger – Why Do We Eat So Much, Even When We’re Not Hungry? (Part 1 & 2)
Did you know that eating from a smaller plate makes us feel fuller and more satisfied? Here I’ve gathered similar psychological tricks that will make your diet easier and more effective.
To Work Out or Not to Work Out? That Is the Question!
Exercise can feel intimidating—hard to start, hard to fit into a busy life. But is it necessary for your diet? Here we’ll see whether working out is essential and how you can actually make it part of your journey.
The Source of Both Joy and Struggle: Should You Weigh Yourself During a Diet?
Opinions vary—some weigh daily, others never, and some only occasionally. Here we’ll explore whether you should track your weight and if so, the right way to do it.
How to Build Your Perfect Diet Plan?
There’s no such thing as the perfect diet—only the one that’s perfect for you. Together we’ll discover how to design the diet that best fits your personality, lifestyle, and body.
19 Essential Dieting Skills for Long-Term Success (Part 1 & 2)
In this video, we’ll cover additional small yet powerful skills. They may seem simple, but each can significantly boost your chances of long-term success.
2. Avoiding and Neutralizing Traps
In the second half of the course, we’ll focus on the traps that can make your diet harder, slow it down, or even completely ruin it.
Even if you’ve mastered the hero mindset and developed important mental skills, traps can still lure you in by targeting your weak spots — and you may lose the battle. That’s why in this section we’ll go through all the common traps and dangers, and I’ll show you how to recognize, acknowledge, and neutralize them.
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Traps That Can Ruin Your Diet
In this introduction video, I summarize and present the second half of the course.
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“Aren’t You Having a Little More?” – The Food Pushers Trap
Here we’ll talk about food pushers — people who, often with good intentions, keep offering you food and drinks, making it much harder to stick to your plan.
“As Long as You’re Sitting at My Table...” – The Family Trap
This lesson is about family. Sometimes they knowingly or unknowingly make dieting harder for us. They may think they’re helping — but often they’re not.
“But We’re on Vacation!” – The Travel and Eating Out Trap
Vacations and eating out can feel like the ultimate excuse to throw your diet away. Here we’ll look at how this mindset can set you back for weeks or even months, and how to handle it differently.
“I Just Can’t Do This” – The Psychological Trap of Discouragement
Dieting often comes hand in hand with self-doubt and the urge to give up. In this lesson, we’ll see how to neutralize discouragement and keep going.
“Does This Mean I Can Never Eat That Again?” – The Deprivation Trap
During dieting, we often feel deprived of our favorite foods, which can lead us into the discouraging trap of deprivation. We’ll see how to avoid this.
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“I Just Can’t Get Myself to Do It” – The Willpower Trap
Everyone eventually reaches a point in their diet where they feel they simply can’t keep going. We’ll talk about what to do when willpower runs out.
“I’ve Had Enough!” – The Overwhelm Trap
Life is already packed with tasks and obligations, and dieting can feel like just another heavy burden. It’s natural to feel like it’s all too much. Here’s how to deal with that.
“I Messed Up – The Day Is Ruined” – The All-or-Nothing Slip Trap
We’ve all been there: you eat one cookie and think, “The day is ruined anyway,” so you finish the whole pack. We’ll see how to stop this destructive spiral.
“I’m Pathetic” – The Self-Criticism Trap
Self-reflection and critical thinking are valuable, but too much self-criticism suffocates progress. We’ll learn how to keep criticism in balance and not let it crush your diet.
“If It’s Not Perfect, It’s Worthless” – The All-or-Nothing Mindset Trap
No diet is ever perfect, just like life itself. Instead of striving for a flawless plan, we’ll aim for a flexible, adaptive approach that allows you to succeed despite obstacles.
“It’s Not My Fault” – The Victim Mindset Trap
Many feel they’re victims of circumstances — genetics, environment, or bad luck — and that dieting success is beyond their control. But is that really true? Let’s find out.
“She’s Thinner Than Me!” – The Comparison Trap
Comparing ourselves to others is natural, but beyond a certain point it becomes harmful and can ruin your progress. We’ll see how to stop it from sabotaging your diet.
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“I’m Too Stressed!” – The Stress Trap
There will always be stressful times in life, and we can’t eliminate stress altogether. But we can learn how to manage it, neutralize its effects, and keep moving forward.
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“I Laugh, I Cry, I Eat” – The Emotional Eating Trap (Part 1 & 2)
We don’t always eat because we’re hungry — often we eat because of different pleasant or unpleasant emotions swirling inside us. Learning to handle them will help keep our eating in check.
How to Maintain Your Results?
Reaching your goal weight is amazing, but here’s the challenge: dieting doesn’t end there. We’ll see how to prevent regaining the weight and maintain your success long-term.
What’s Next? – Farewell & Final Thoughts
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