If you want to lose weight, read this first.

You want to lose weight. It’s likely you’ve tried before, and given up or put the weight back on.

If there’s just one thing I can tell you about losing weight, it’s that you shouldn’t go it alone. But today, I want to address 2 things.


  1. You need support. We have evolved to be social creatures. Isolating yourself and trying to lose weight while miserable and lonely just won’t work. You’ll be miserable and unhealthy.
  2. Journaling. Yeh, that “Dear Diary, mood: apathetic” emo stuff. I wanna teach you how to use journaling as a easy, effective and pretty damn powerful tool to get from where you are, to where you want to be.


I’m here to help. Believe me when I say I’ve been there. I’ve been stuck. I’ve felt depressed as hell. I’ve felt like nothing is ever going to work. Nothing is ever going to get better. I’ve felt like there is no point in even trying. But trust me, there is.


Thinking that you should just use willpower to force yourself into this, and that it’s a single thing you must do alone, is just all kinds of wrong.


As an introvert, I love being independant, fighting my own battles, keeping to myself. But I do not thrive or do my best when I cut myself off from the world. When you open up to those who will support you, you give yourself a superpower. The power of connection plays a big role in transformation. For me, this was having a coach who I could talk to anytime and turn to when I felt like I had nowhere else to go. Simply having someone to talk to about this stuff, someone who didn’t judge or just say suck it up – that was exactly what I needed.


Every time I have tried to do things on my own, I have failed. Because I lose perspective. I lose clarity, I lose sanity.


Don’t be a hero. Don’t try and be strong. Don’t think that no one else cares and you will get it done on your own.


Stop thinking that you need to lose weight before you can make your re entrance into society. You’ve got it backwards. You need people. People do not suck (ok, well some do – but not all!!). Reach out to anyone who will serve as your support system. If you are open and honest with people they are usually more than willing to help. If you are paying a coach or mentor this will even further increase your chances of success.


You are making the process harder than necessary if you think this is a solo mission. Many people have lost weight and achieved what may feel impossible. Ask for advice, support, guidance, a shoulder to cry on. Whether it is someone close to you, someone you’re paying, or a stranger on the internet. Having someone to turn to when things get tough will make more difference than you know. Find your tribe, find anyone, stop telling yourself you don’t need to.


Look around in your current environment. Does your habitat and circle of influence (the people you spend the most time with) support and empower you?


If not, you MUST make radical changes.


If you are surrounded by high calorie foods, eat out often and never cook for yourself – it is going to be an UPHILL BATTLE.


Alternatively, if you have healthy prepped meals and high protein snacks conveniently located – staying on track is going to be the EASIEST option.


Having someone who isn’t going to sabotage you or make you feel bad for wanting to better yourself will make the process more enjoyable. When you cut away negative people, don’t forget to make new and meaningful connections. There is opportunity all around you.




What do I mean by that? Make the process as enjoyable as possible. This process is what people mean when they say, “it’s not a diet it’s a lifestyle”. As cliche as it is, creating this healthy process and embedding it into your life is #goals AF.  


This means a healthy fat loss rate becomes almost an automatic default in your life. This will equal success. Take your obsession away from scale weight or an end goal and instead obsess about the process. Turn it from I have to, to I get to. I assume you have working limbs, you are well enough to meal prep and workout, to go for a walk. Imagine if that was taken away from you. That would suck, yeh? Appreciate that you have the ability to change. You have the opportunity to build a process you LOVE, and surround yourself with positive people that do that same. It sounds far fetched, but if I can do it so can you.




Getting the initial momentum can be difficult. But often as soon as you get started you realise that you feel better instantly. This good feeling triggers motivation. Then you’ll want to make more changes. It will add up. You will feel like regressing some days, but if you meal prepped and built some basic healthy habits like daily walks, sleep & recovery strategies, plus healthy eating habits – staying or getting back on track is going to be much simpler.


The best time to plant a tree is 20 years ago. The second best time is now.

– Chinese Proverb

You see, you can plant the smallest seed today. You can start just one thing. Anything that will make today just 1% better than yesterday. You can do it right now.


My advice to you – start a journal. Write now. Even if it’s in your iphone.



PAGE 1: Write today’s date, your weight, your single most important goal.


If you want some accountability – email me a photo or screenshot of PAGE 1 to dell@dellfarrell.com. I will be your biggest cheerleader.


Now write down 1 thing you have done or can do today to make it 1%  better than yesterday.


The next morning when you wake up, open your journal.  Jot down one thing you would do differently if you had a do over of the previous day.


This journaling process can be a POWERFUL tool for change.


It is easy to get overwhelmed and not know where to start. It’s likely you already know one step forward that you can take. You don’t need new information, you need new awareness. This process helps you overcome the overwhelm and get started today. Use what you already know, most of this stuff is just common sense – the hard part is implementing it.


Writing your goal down daily will give you the drive, clarity and set the intention for each day. It will give you conscious awareness of where you are going. It helps to add your reason why. Why-Power beats Willpower. Always. The goal is what you are going to do, the why is why you are going to do it.


When it comes to fat loss, choose a why that is close to your heart, or genuinely matters to you.


For me, being lean and healthy makes me feel infinitely better. I have more energy, confidence and happiness. The more people see how lean and happy I am, the more people I can help do the same. My struggles of the past have become a driving force of my work.


What is your “why”? Write it down. Write is down every damn day.


Journaling will create a more mindful awareness so you are more able to assess and change your actions. You will notice  what actions are taking you towards or away from your goal.


If the goal is important to you, this journaling process is the best first step to massive change. Never miss a day. Make a promise to yourself right now, that you will make this an absolute priority and you will not let any excuses let you miss a day. Making this commitment is symbolic of how committed you are to your goal. If you are really going to turn things around or if it will be just another unfulfilled promise to yourself.


I want you to build your life up one day at a time. I know how great it feels to know that you are making progress, and to look back on that journal and realise how far you have come.


The research on journaling shows it can have positive impacts on well being. It can be an effective stress management tool, reducing the impact of stressors in your life (as it helps you come to terms with stressful events and feelings).


Journaling will allow you to track patterns and trends. What you measure you can manage. You can see where common pitfalls are and then seek help on how to tackle those issues. This is where the circle of influence and environment will be a huge help. Even having one supportive person to talk to can make a world of difference. You must seek out better environment and better people. It will not come to you. You must put in effort.


If you don’t want to take my word for it, listen to science.

According to Psych Central “Scientific evidence supports that journaling provides other unexpected benefits. The act of writing accesses your left brain, which is analytical and rational. While your left brain is occupied, your right brain is free to create, intuit and feel. In sum, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you.”


Writing is like thinking on paper. It allows you to organise and process your thoughts externally. As our memories tend to distort things and deceive us, writing things down can bring clarity that helps us move forward.


Are you ready to change? If change is what you want, let me know if you are in. Comment below or email me at dell@dellfarrell.com.



You can also join my facebook gang if you want to know when I’m putting out new content, or want to be part of a group of people who want to better themselves, just like you.


Facebook Group: www.facebook.com/groups/dells.growth.squad

Email: Dell@dellfarrell.com

New IG: @delllifts

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