Hello and welcome to what day are we on? Day four. Day four of the mindset boot camp.

Today's quite tough love, right? So buckle in. Or more it's like hard truths about fat loss

that will enable you to this time get results, which obviously is the

whole point of this whole series. Number one is stop looking for fat loss hacks. Hacks are so

appealing because they look like this secret sheet code that nobody else knows that's going to

allow you to somehow get results without effort.

Well, guess what? That does not happen. I'm sure I've said this recently, but there is no such thing

as a free lunch. The reality is effort is required in the pursuit of literally any worthwhile goal.

And if you stop wasting time looking for a way to

avoid that effort, you will end up being miles ahead. And it's hard is not an excuse not to do it.

It's just an observation. Like, yeah, it's hard. Okay, cool. Keep going. This is hard. Like, it isn't easy. Losing fat and getting in shape and staying in shape in the environment that we live in, it's really hard.

But just use that as a reminder to give yourself some credit for doing hard things, not as an excuse to give up.

Point two. Losing fat is hard. Changing behaviours is hard. Staying lean in the

obesity-ogenic environment that we live in is hard. But on the flip side of that, being overweight,

disliking your body, feeling like you've let yourself down, dealing with the health implications

of storing too much body fat, that's all really hard too.

Next one.

Acknowledge that you do need to be in a deficit, and that means expending more energy than you take in.

This doesn't require tracking every single thing that you eat, but it does require structure

around your eating and being calorie

aware and choosing your indulgences and just accepting that you can't eat everything that you want

all the time and expect to get results. Fat loss requires better choices and yes, some element

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