How to

how to eat healthy at chick fil a

How to Eat Healthy at Chick-fil-A

Is Chick-fil-A healthy? You’ll hear mixed thoughts on this for sure. Some claim “Nothing good EVER came out of a drive-thru window!” And as great as that sounds in theory, [...] Read More
how to stop quitting your diet

How to stop quitting your diet

Today, I want to share Stephanie’s story with you. Why? Because she wanted to quit her diet after the first week. …And she wanted to quit countless times after that. She [...] Read More
Woman drinking coffee with work piled up.

What to do when you feel overwhelmed

I can’t tell you how many times someone has blamed their lack of commitment, and ultimately their health, on how busy they are. We’re all busy. I think it comes [...] Read More
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The key to sustainable weight loss

I wanted to share my thoughts on long-term weight loss because I think we can all benefit, no matter where we are in our weight loss journey. I know long-term [...] Read More
How to get more done

This simple practice will help you get more done

Ahhhh! The beginning of a new month. A blank slate loaded with nothing but potential. For the most part, we’re all very good at keeping our promises to other people [...] Read More
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How to become more observant

As a basketball fan, I always look forward to April, May and June as it’s NBA Playoff time. (As a Knicks fan, ugh, I… actually, I’ll save that for another [...] Read More
Fridge

How do I stop eating at night and what to do about it

“How do I stop eating at night? What do I do about it?” I get this question a lot. This post will help you stop eating at night. “Food has [...] Read More
MLK

How to create a weight loss breakthrough

He had a dream… And so do you. Here’s one of my favorite quotes: “Our deepest fear is not that we are inadequate. Our deepest fear is that we are [...] Read More
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How to think about food differently

Want to think about food differently? Read this post. Here’s the challenge with food: Broccoli is food. Cookies are food. One is good for us. The other is not. (Yes, [...] Read More
clear head

How to start the school year right

How is it the end of August already? I’m trying to savor the last week by enjoying summer activities as much as possible like wearing matching bathing suits with my [...] Read More
Distraction

How to stop thinking about food

I wanted to share a valuable lesson that can help you stop thinking about food. It can help you get over cravings. It can also help you stop thinking about [...] Read More
Smoking

How to quit smoking

Recently, I was invited to speak at a conference about habits. Good times. Someone asked me for advice on how to quit smoking. I figured I’d share what I said [...] Read More
get stuff done

How to increase the odds of getting things done

Ahhhh! June 1st. That means we have a blank slate loaded with nothing but potential. For the most part, we’re all very good at keeping our promises to other people [...] Read More
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How to make a craving vanish like a fart in the wind

Temptations are everywhere! : ( What to do? Here in lies the question we all face: Do we listen to our short term or long term self when it comes [...] Read More
mans hand using door knocker on wood

How to know if you're eating for the right reasons

How do you know if you’re eating for the right reasons? Ask yourself: Am I using this food or am I eating this food? Here’s what I mean. We tend [...] Read More
power ball jackpot logo

How to get over feeling deprived when it comes to dieting

I feel like all I’ve been hearing about for the past few days is this $1.5 billion Powerball lottery. Some friends are playing and asked me if I wanted to [...] Read More
Two Weeks Progress

I can’t stick to a diet for more than a few weeks. Here’s why and what to do about it.

If you can’t stick to a diet for more than a few weeks, this post is for you. Another year is over and… -I lost no weight -I look the [...] Read More
holiday-cookies

The reason why you're eating junk food and how to stop

Sarah, an MBT client, wrote in her report last night, “I don’t know why I ate crap at the mall. I wasn’t even particularly hungry.” This is worth exploring. This [...] Read More
Stop-emo-eating

Do you eat when you're not actually hungry?

Let’s get tactical, tactical, I wanna get tactical, let’s get into tactical… Today, as you might have guessed, I want to get tactical. ** First off, a note on why [...] Read More
annoyUSE-1024x512

How to let things not bother you as much

Ha! I have to laugh at the subject line because it reminds me of those TV commercials — “Do you wish you had more time in the day? Do you [...] Read More
incremental-change

How to make big changes happen without feeling overwhelmed

Someone asked me if change was really possible. Let’s face it: If it were easy to change everyone would do it. It’s the accountability and pushing and the coaching and [...] Read More
enlightenment1

How to get enlightened in 20 seconds

I know. I know. Big claim in the subject line. One of those claims where you just want to roll your eyes. BUT, I believe I can deliver. Here it [...] Read More
september-is-the-new-january

How to hit the ground running in September

What’s slower the week between Christmas and New Year’s or the last few weeks of August? No, this isn’t a trick question. I guess it depends on what you do [...] Read More
Why-we-dont-get-the-body

How to get the body you want (and why most people never do)

This post is about what it takes to get the body you want. It’s also about why most people never do get the body they want. The key to getting [...] Read More
Dominos

How to ensure your weight loss success

I used to love playing dominoes when I was a little kid. Not so much the game, as much as setting up the dominoes meticulously, in anticipation of getting to [...] Read More
anticipation3

How to make your favorite food (or anything) more enjoyable

A few weeks ago, right smack in the middle of the day, the opportunity to ride a Segway was presented to me. I had never ridden one before and I [...] Read More
Stress-Management01

How to stop stress eating

One of the reasons why we indulge and/or overeat is because we’re stressed. Stress can make us go against our best intentions. When we fall into the habit of overeating [...] Read More
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How to increase the odds of exercising and eating better

Ahhhh, Monday…June 1st. Clean slate! New week, new month… You know what that means, right? Last week many of you were saying things to yourself like: “I’ll eat whatever I [...] Read More
Screen-Shot-2015-05-20-at-10.42.06-PM

How to eat your favorite foods and still get the body you want

Has anyone else come across this on Instagram? It cracked me up. Even though it’s a joke, many people truly believe they have to eat like that in order to [...] Read More
never-give-up

How to get what you want in life

Let’s talk about how to get what you want in life… Well, it’s all about persistence. So, what is persistence anyway? Persistence is having the same goal over and over [...] Read More
Diet Plan

How to make better food choices

The homo economicus view of human beings states that we think and choose unfailingly well, and we fit within the text book picture of economists. According to economists we will [...] Read More
Say-Yolo-Again

How to get over YOLO thinking when it comes to your diet

Once in a while when I talk with someone who doesn’t appear to be healthy and fit, they’ll say something like: “You know, I only live once. We’re all going [...] Read More
woman+frustrated+scale

How to stop living and dying by the numbers on the scale

Jenn, a client, wrote me this email: “Adam, I’m really upset because I didn’t lose any weight last week. I know why I didn’t but it’s still very frustrating! Sometimes, [...] Read More
Burger

How to eat your favorite meals all the time (sorta)

Who wants to eat their favorite meals all of the time without the consequences of eating your favorite meals all of the time? Today, I want to share a tactic [...] Read More
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How to build awesome self-confidence

As a former die hard Michael Jordan fan, I still get the chills when I watch this intro video (safe for work). It reminds me of the days when becoming [...] Read More
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How to Start the New Year Off Right

I hope you had a wonderful and relaxing holiday! Perhaps you’re still relaxing. Wonderful! It’s important to rest and recharge our batteries. However… Already people are saying, “Well figure it [...] Read More
Swim

How to get over cravings

Before I teach you how to get over those persistent afternoon and relentless evening cravings, I’m going to teach you how to swim. “Why in the world would learning how [...] Read More

How to turn down free food

Is it just me or is there food everywhere? Actually…it’s not. Many of you have told me there is FREE FREAKIN’ FOOD EVERYWHERE these days. I guess the Halloween spirit [...] Read More

How to feel less stressed by LOLing (and I'm not talking about laughing out loud)

One of the things I’ve found in my never-ending quest to understand what makes successful people successful is how much support successful people have. (Along the way, I’ve encountered many [...] Read More

How to create excellence in 60 seconds

Today, I’m going to share with you how to create excellence in a minute. I know. I know. I can sense the curling of your lips already. While such a [...] Read More

How to stop eating when you're stressed

One of the top reasons why we indulge and overeat is because we’re stressed. Stress can make us go against our best intentions. When we fall into the habit of [...] Read More

How to delay gratification + a mindset to get over cravings

How do I delay instant gratification is a question I get asked often. It’s not always easy. But, if we have a different way of thinking about gratification it’ll be [...] Read More

How to stop all or nothing thinking

One of the reasons why we can’t stick with a diet is because we have an “all or nothing” mentality. In this post, I’m going to explore how to get [...] Read More

How to tell if you're emotional eating

In today’s post, I’m going to help you figure out if you’re emotional eating by sharing a very powerful question with you. It’ll help you figure out if you’re eating [...] Read More

How to stop emotional eating at night

Do you emotionally eat after a long day? This post will help you to stop emotional eating at night. I think we all agree that stress makes people eat. Or [...] Read More

How to increase the odds of getting stuff done

You know, it seems like we’re all very good at keeping our promises to other people but when it comes to ourselves…forget about it. We all have great hopes for [...] Read More

How to stop eating junk food + a weird reason why we eat it

One of the top questions I get is “How do I stop eating junk food?” In this post, I’m going to share a powerful strategy with you so you can [...] Read More

How to give up something for lent

Today was the beginning of Lent. A Christian tradition in which through prayer, penitence, almsgiving and self-denial – believers prepare for Easter. For those who celebrate Easter many of you [...] Read More

How to stop eating junk food

Want to know how to stop eating junk food? Read on. The homo economicus view of human beings states that we think and choose unfailingly well, and we fit within [...] Read More

How to make your favorite food taste better and reduce guilt

Question: Who enjoys and appreciates their money more… The person who wins the lottery or the person who earned it? Sure, the person who wins the lottery will certainly enjoy [...] Read More

How to create big wins (or losses)

I don’t write enough posts about celebrating small wins. In fact, the only way to create BIG wins (weight loss, dropping sizes, baggy clothes, more energy, better focus, etc.,) is [...] Read More

How to build self-confidence starting right now

One of my idols growing up was Michael Jordan, a man full of self-confidence. He said, “You have to expect things of yourself before you can do them.” Indeed. If [...] Read More

How to face the feelings that we’re feeling scared to face

As you hopefully realize by now, MBT is not just a “eat these 10 magic foods” type of program. I take a very holistic approach. Why? Because I believe (and [...] Read More

Do you sabotage your weight loss efforts? Do you do good for a few weeks and then always fall off track? Read this.

Whenever a new client joins MBT, I send them a questionnaire so I can learn more about them, and their goals. I also use this to match them with a [...] Read More

Is free food hard for you to pass up? Try asking yourself this question

FREE is a very powerful word, especially when it comes to food. Many of you have told me there is FREE FREAKIN’ FOOD EVERYWHERE in your office these days. And, [...] Read More

How to get your kids to eat healthier by asking one simple question

This one goes out to all the moms and dads out there who cook and prepare dinner for their kids after a long day. HOLD UP! To all you who [...] Read More

How to not give into those really persistent cravings

Before I teach you how to get over those annoyingly persistent afternoon and relentless nighttime cravings, I’m going to teach you how to swim. “Why in the world would learning [...] Read More

How to eat your favorite meals all of the time

Who wants to eat their favorite meals all of the time without the consequences of eating your favorite meals all of the time? Today, I want to share a tactic [...] Read More

Do you find that free food is very hard to resist? Read this.

On Wednesday, in honor of the date, 7-Eleven was giving away free Slurpees. FREE is a very powerful word, especially when it comes to food. Many of you tell me [...] Read More

Have lots of things that need to get done that you don't want to do? Read this.

Today, I want to write about how to get stuff done that you’re not excited about. (If you were excited about it, you’d do it!) By the way, I think [...] Read More

How to greatly increase the chances you’ll do what you said you’ll do (like exercise)

You know how in the movies the volume gets louder and louder as the actor is thinking through her list of what needs to get done faster and faster, until [...] Read More

How to actually follow through on your resolutions

I hate resolutions! Simply because resolutions are words. And more than 95% of people never actually follow through on their words. After all, it’s easy to talk and talk. It’s [...] Read More

Peer pressure eating (when food is love) – what to do about it

I gotta say – although I love the summer, and the warm weather, I also love this time of year because everyone is in such a good mood. But with [...] Read More

Worry often? Read this…

Here’s my idea of what the purpose of our mind is: 1. I don’t think our mind was designed to make us worry. I think it was designed to make [...] Read More

Scarily helpful tricks to eat right EVEN on Halloween

I’ll tell ya, it seems as though Halloween is getting more and more drawn out every year. People LOVE expressing themselves. And although Halloween can be a lot of fun, [...] Read More

Do you always sabotage your weight loss efforts? Read this… (plus a very limited time special offer)

Whenever a new client joins MBT, I always ask them a bunch of questions so I can learn more about them. One of the questions I ask is, “What have [...] Read More

A possible way to rid yourself of anxiety

Anxiety is awful. And it seems to me that anxiety, or any form of anxiousness, has a huge impact on the likelihood of us emotional eating. Feelings of anxiousness aren’t [...] Read More

How to attack monsters

Who likes doing laundry? WELL…I hate it! The ‘Laundry Monster’ is something my mom came up with after I complained about doing laundry to her repeatedly. No matter how many [...] Read More

THE formula for how to achieve your goals

Thinking about the long-term is essential for overall happiness. I have a client who’s 89 years old and we still talk, and plan for what she will accomplish in the [...] Read More

Why you sabotage your weight loss efforts, and what to do about it

Whenever a new client joins MBT, I always ask them a bunch of questions so I can learn more about them. One of the questions I ask is, “What have [...] Read More

How to eat less without even noticing it

In an effort to reduce the amount of food that’s wasted many colleges have gone trayless. Amazingly, this small nudge has resulted in 20-25% less food being wasted. It makes [...] Read More

How to stop thinking about certain things, like food

I’ve become very interested in meta-cognition. Or thinking about my own thinking. Some experts suggest that we try to control our thoughts. But trying to control my thoughts seems pretty [...] Read More

How to tell if you're really hungry aka "I'm always hungry!"

Let’s get tactical, tactical, I wanna get tactical, let’s get into tactical… Today, as you might have guessed, I want to get tactical. Many of you tell me that you [...] Read More

Do you worry about all of the things you need to get done? Read this…

I don’t believe our mind was designed to make us worry. I believe it was designed to make us fear. There’s a very big difference between running for our life [...] Read More

How to be Disciplined

Happy Friday Team! I believe happiness is the name of the game – making yourself happy and the people around you happy. I also believe achievement is the key to [...] Read More

How to Stop Worrying

Here’s my idea of what the purpose of the mind is: 1. I don’t think our mind was designed to make us worry. I think it was designed to make [...] Read More

How to stop obessing over food

Meta-cognition is defined as “cognition about cognition,” or, “knowing about knowing.” What the heck am I talking about you ask? In other words: it’s thinking about your own thinking. Some [...] Read More

How to eat slower – Hint: Pretend you're a basketball player

This weekend I was watching some college basketball. March Madness is here! As I was watching some of the games, I realized we can all learn from basketball players and [...] Read More

How to never miss an appointment with yourself ever again

I hope you had a great weekend! I know my lovely Canadian clients did! 🙂 It’s Monday. It’s March 1st. We all have great intentions for the day. For the [...] Read More

One question that'll help you do the thing you really want to do

I think and write a lot about the internal conflict we all have between our short term and irrational self vs our long term and rational self. Who do you [...] Read More