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Secrets To A Flatter Stomach

Name: Secrets To A Flatter Stomach
Rating: 4.7 (17 reviews)

Tired of counting calories? Using food trackers? Saying NO to foods that you like? This weight loss course is for you!

Created byMichal Sieroslawski

Last updated 9/2020

English

What you'll learn

How to lose weight without counting calories, measuring foods and eliminating carbs
How to listen to your body without relying on scales and mobile apps
How to get lean and stop depriving yourself from your favorite foods
How to find what works for you and what’s holding you back
How to set up goals that can create behavior change
How to change your environment to support your goals

Course content

3 sections • 42 lectures • 2h 23m total length

Introduction1:45
In this video I will introduce myself, explain the outline of the course and what you will learn for the next 2,5 hours.

Losing weight without exercise1:44
I don’t like exercise2:57
I don’t have time to exercise4:26
In this lecture you will learn ‘steps for success’. By the end of this video you will be able to:
- look at exercise differently.
- always find time for workout.
I can’t exercise because of injury or pain9:08
In this lecture you will learn how your body recovers from injury. By the end of this video you will be able to:
- understand the science of healing and recovery.
- understand how muscle respond to exercise without recovery.
- take your recovery and pain management to the next level.
Find your outcome. Find your why5:16
They say if you know your Why, you will find your What.
In this lecture you will learn about emotion and logic. By the end of this video you will be able to:
- understand basics of emotional intelligence.
- differentiate emotional reason and logical reason.
- find your emotional reason why.
- understand the advantage of having emotional reason vs logical reason.
Goals: Explained3:04
In this lecture you will learn trilogy of success. By the end of this video you will be able to:
- understand science of behavioral change.
- understand what makes goals work and how to set up your personal targets.
- set up inspiring, motivating and long term targets.
Goals: Approach2:32
In this lecture you will learn about first way to set up your goals. By the end of this video you will be able to:
- set up goals that are design to succeed.
- set up goals that you want.
- set up goals that you are ready for.
- set up goals that you are able to do.
Goals: Behavior2:29
In this lecture you will learn about second way to set up your goals. By the end of this videos you will be able to:
- set up your daily and weekly goals.
- focus on what’s important.
Goals: Control2:38
In this lecture you will learn about third way to set up your goals. By the end of this video you will be able to:
- do actions that give you power and control.
- focus on what matters.
How are you doing?

Introduction to stress1:33
Nutrition part 2
Good stress4:29
In this lecture you will learn about good stress. By the end of this video you will be able to:
- use stress for you advantage.
- differentiate good stress from bad stress.
Bad stress5:38
In this lecture you will learn about bad stress. By the end of this video you will know:
- what is wrong with long term stress.
- how bad stress can affect your health.
What influence our nutrition behavior3:46
In this lecture you will learn what is affecting our decisions when it comes to food choices. By the end of this video you will be able to:
- understand that one-size-diet don’t fit all.
- what to take into considerations when deciding to make lifestyle change.
Interoception explained6:49
In this lecture you will learn basics of neuroscience and interoception. By the end of this video you will be able to:
- understand how our senses work and what is affecting them.
- understand the science of internal body cues vs external body cues.
Hunger explained4:10
In this lecture you will learn about hunger. By the end of this video you will be able to:
- understand difference between hunger, appetite and fullness.
The Hunger Games3:28
In this lecture you will learn about concept I call The Hunger Games’. Easy way to master you hunger cues. By the end of this video you will discover 4 different ways of hunger awareness.
Sensing in slowness5:25
In this lecture you will learn basics of emotional intelligence. By the end of this video you will be able to:
- understand how our brain evolved.
- understand how to use our smell and taste senses properly.
- you will learn how to control hunger using your body senses.
Please find attached additional resources and research materials for your reading pleasure.
Making a habit4:32
In this lecture you will learn more about neuroscience. By the end of this video you will be able to:
- understand how the habit works
- understand how our body works on automatic pilot
- understand how our body works during new routine.
How are you doing?
How to practice3:58
in this lecture I share with you my story of using journaling and how you can make advantage of it. By the end of this video you will be able to:
- know how meal journal really works.
- understand why meal journal is most important.
Please find attached additional resources for your reading pleasure
Meal journal: first practice4:58
In this lecture you will learn 4 ways to journal your meals. By the end of this video you will be able to:
- use meal journal for your advantage.
- use meal journal to reach to your goals.
- choose best way for you to record your meals based on your lifestyle.
Expectations3:32
In this lecture you will learn #1 thing that drives long term results.
Skipping meals3:03
In this lecture we will learn second practice of controlling hunger. By the end if this video you will be able to:
- understand how the hunger works.
- control your hunger.
Meal journal: second practice2:16
In this lecture you will learn another way to journal your meals. By the end of this video you will be able to:
- use advanced meal journaling.
- use meal journal to capture your emotions and feelings.
Intermittent fasting3:09
In this lecture you will learn about Intermittent Fasting OMAD. By the end of this video you will be able to:
- plan, prepare and organize for your one meal a day fast.
- understand what is important when choosing OMAD.
- understand what to pay attention.
- what are do DO’s and DONT’s.
Body-mind scan journal1:06
In this lecture you will learn advance methods and journaling for capture your thoughts, feelings and emotions while fasting.
Optional practice: Extended fast3:13
In this lecture you will learn how to do advance method of intermittent fasting properly. By the end of this video you will be able to:
- plan, prepare and organize for your extended fast.
- understand what is important when choosing to do extended fasting method.
- understand what to pay attention.
- what are do DO’s and DONT’s.
Hunger vs appetite2:46
In this lecture you will be able to differentiate hunger from appetite. By the end of this lecture you will be able to:
- recognize physical hunger
- recognize emotional hunger
- recognize appetite
Appetite explained2:11
In this lecture you will learn about appetite awareness. You will learn 2 more skills to practice appetite. By the end of this video you will be able to:
- understand appetite
- start practicing
Please find attached additional resources for your reading pleasure
Meal journal: third practice2:54
In this lecture you will learn how to use meal journaling with appetite awareness exercises.
How are you doing?
Feeding and feeling2:46
In this lecture you will learn about correlation between feelings and food. By the end of this video you will be able to:
- understand how feelings works.
- understand how food correlate to emotions.
- understand why feelings and feeding is important.
The Game of Influence2:41
In this lecture you will learn about what else influence our decisions. By the end of this lecture you will be able to:
- understand how we are being manipulated.
- how environment affect our decisions.
Family and friends1:33
In this lecture you will learn newest research about science of social impact and social facilitation. By the end of this video you will be able to:

- understand the science of social influence and social Impact of our food choices.
- understand how friends and family influence our food choices.

Please find attached additional resources for your reading pleasure
Size matters2:54
In this lecture you will learn newest research about science of sizes, portions, containers and variety. By the end of this video you will be able to:
- understand the science of portion control.
- understand the science of variety.

Please find attached additional resources for your reading pleasure
Names and labels1:58
In this lecture you will learn newest research about the science of branding, labeling, menu names and food perception and their impact on our decisions.

Please find attached additional resources for your reading pleasure
Distractions1:04
In this lecture you will learn about distractions. By the end of this video you will be able to:
- understand how watching TV, social media and radio impact our eating behaviors.

Please find attached additional resources for your reading pleasure
Traffic list5:12
In this lecture you will learn how to find your superpowers and skills that empowers you. By the end of this video you will be able to:
- start practicing things that make you better person.
- recognize things that makes you worst version of yourself.
Green habits4:45
In this lecture you will learn how to create friction free environment that support your goals and new nutrition behaviors. By the end of this video you will be able to:
- create home environment that support your goals.
- control your behaviors and stay on track.
Green Canteen3:23
In this lecture you will learn about the science of environmental influence and how to makeover your home. By the end of this video you will be able to:
- makeover and organize your rooms so that you can stay on track.
- makeover and organize your pantry.
- makeover and organize your kitchen.
- makeover and organize your fridge.
Perfection vs improvement3:41
In this lecture you will learn how to do your meal planning. By the end of this video you will be able to:
- understand science of improvement and illusion of perfection.
- plan your meals based on the foods that you like, want and enjoy.
Improving your meals3:31
In this lecture you will learn simple method to create your meals that fit your goals and your lifestyle. By the end of this video you will be able to:
- improve any meal
- look at the meal planning from totally different angle.
- develop a habit of improvement rather than anxiety from trying to be perfect.
Meal journal: fourth practice1:10
In this lecture you will learn how to use meal journal to combine all the skills that you learned in this course.

Requirements

There are no course requirements

Description

Would you agree that we have more access to exercise and gyms than ever before?

Would you agree that we got more access to nutrition than ever?

Would you agree we got more access to knowledge about human body this year than we had last year, and year before that?

How many people you know, that know more about calories and grams and ketones than many dietitian do, but still gaining weight?

Information doesn’t change people.

98 percent of people who lost weight with fad diets, gained it back.

We rely on counting calories, food portions, Mobile apps to tell us what to eat, when to eat and how much food we need...

WHAT IS THE VALUE OF THIS COURSE?

After first part EXERCISE you will be able to:

Find ways to be active even if you hate to exercise

Find time to be active even if you are busy

Recover faster from pain and injury

Find real motivation that will last

Set up goals that inspire you

After second part NUTRITION you will be able to:

Understand how to use stress for your benefits

Understand your body language

Understand your body signals

Sense and separate physical hunger from emotional hunger

Develop lifelong habits based on your lifestyle

Create your own action plan

Create environment that support your action plan

Find what works for you

Find what is holding you back

Use meal journals according to your lifestyle

HOW DO I KNOW THIS IS THE RIGHT COURSE FOR ME?

If you tried every diet and restricted your foods for years, feeling like counting calories or measuring foods or counting carbs is the only way, this course is for you!

If you are tired of dieting, binging or checking scale to see what you can or can’t eat, this course is for you!

If you ready to live on comfortable body weight without being deprived of foods that you like, this course is for you!If you are using your foods to deal with frustration, stress or boredom, this course is for you!

If you adding extra weight or intensity to your workouts, running or walking extra miles to burn more calories or because you ate more than you thought you should, this course is for you!

This is not a quick fix or a magic pill

In this course I will teach you skills that anyone can use to lose weight, get more energy and still enjoy your favorite meals.

Who this course is for:

Everyone who want to lose weight, be physically fit without using yo-yo diets

Secrets To A Flatter Stomach

What you'll learn

Explore related topics

Course content

Introduction1 lecture • 2min

Part 1: Exercise9 lectures • 34min

Part 2: Nutrition32 lectures • 1hr 48min

Requirements

Description

Who this course is for: