Скачать или смотреть The 4R Method That Stops Cravings, A Simple Script for Your Hardest Moment

Cravings and urges can feel automatic, especially in the same repeat moments, late night snacking, drive thru stops, gas station candy, stress eating, emotional eating, and eating out.

This video walks through my 4R Method for handling urges and cravings so you can make a better choice before the moment takes over.

The 4R Method:
Recognize, identify the exact situation, time, and trigger that usually leads to the choice you regret.
Rehearse, mentally practice the moment ahead of time using an if then plan (implementation intention) so you are not deciding in the heat of the urge.
Ride, use urge surfing and simple breathing to let the urge rise, peak, and fall without reacting, plus a quick cognitive defusion line to create distance from the thought.
Repeat, practice the same scenario consistently until the new response becomes easier and more automatic.

This approach is practical and repeatable. It focuses on planning for predictable triggers, building awareness, and staying in control long enough for the urge to pass, instead of relying on motivation or willpower.

For weight loss and fat loss, the real mindset shift is learning to win the moment you usually lose. This is a skills-based way to build discipline and consistency, improve self control, reduce impulsive eating, and make progress even when you feel tired, stressed, or unmotivated. It pairs well with calorie awareness, higher protein habits, better sleep, steps and walking goals, strength training and weightlifting, and long-term habit change.

For context, I’ve used a GLP-1 as part of my own weight loss journey, along with walking and weightlifting. This 4R method is one of the mindset tools that helped me stay consistent in the moments that used to derail me, and it can fit alongside GLP-1 support, nutrition changes, and an exercise routine.

Chapters:
0:00 You Don’t Need Willpower or Motivation
0:10 Who is Jamie Selzler
0:55 What are the four R’s?
1:15 Recognize
2:55 Rehearse
4:55 Ride
6:00 Repeat
7:45 Defeat Cravings and Urges
8:50 Summary

I’m a NASM Certified Personal Trainer, Certified Nutrition Coach, and Certified Wellness Coach, and this is not medical advice. Talk with a licensed medical provider about what’s right for you.