GMA’s Tory Johnson Shares Weight Loss Secrets from “The Shift”

Good Morning America contributor Tory Johnson, author of the weight-loss book The Shift , describes the principles that helped her shed over 60 pounds.

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1. Believe in the Shift Motto.

1. Believe in the Shift Motto.Courtesy of Tory Johnson
"I discovered that what I put in my head was far more powerful than what I put in my mouth.More than 75% of my success is a MENTAL plan, and just 25% is the MEAL plan. That's why this time the results were so different."

2. You will want to move your body.

2. You will want to move your body.Courtesy of Tory Johnson
"I forged a note to get out of the required two years of PE in high school...and have never wanted to break a sweat. The more weight I lost, the more I wanted to establish an exercise routine. Now I'm on the treadmill daily and I'm at the gym each week."

3. You can't snack with wet nails.

3. You can't snack with wet nails.Courtesy of Tory Johnson
"I learned to pause before indulging in poor eating. Late nights were always a weakness—everyone's asleep and I'd want a snack.Early on in my shift, I discovered the best way to beat the cravings: apply top coat to my nails. I couldn't stick wet nails in a bag of chips.Nail polish has saved me zillions of calories."

4. Happiness comes from small steps.

4. Happiness comes from small steps.Courtesy of Tory Johnson
"Losing weight has freed me to have so much more fun with my kids. On a recent weekend, my 16-year-old [Emma, pictured here with Tory] insisted on giving me a piggy-back ride...something that would have been impossible in years past.Even if she secretly hoped to toss me in the pool, just knowing we can horse around brings a lot of happiness."

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5. Be confident of how you look.

5. Be confident of how you look.Courtesy of Tory Johnson
"I've always hated taking pictures. I've used countless fat ones with multiple chins as reminders of who I don't want to be. Now instead of hiding from the camera, I can stand tall and proud with my kids [Tory with son, Jake]."

6. Wear clothes that will invite compliments.

6. Wear clothes that will invite compliments.
"I hadn't worn a dress in 20 years. On my wedding day I wore a navy suit instead of a white dress because I didn't want to look like a gigantic marshmallow. Eight months into my shift, I bought my first dress, marking the first time my then–15-year-old daughter saw her mom in one. In August 2013, I wore a white dress for the first time ever. I got a slew of compliments from Good Morning America viewers, which felt great."

7. Reward yourself with flowers.

7. Reward yourself with flowers.Courtesy of Tory Johnson
"No cheat days—that's one of my major rules. Every diet says eat healthy six days, then reward yourself by indulging on the seventh. But I realized that having pizza and cake is akin to an alcoholic celebrating a month of sobriety with a few beers. It doesn't work. So I abolished that concept. Now my treats are inedible—flowers, an iTunes song, a walk in the park."

8. Find a "safe" snack.

8. Find a "safe" snack.
"Having safe snacks on hand at all times is essential, so there's no excuse for falling off the wagon. Pickles—specifically this sour, garlic variety—have been my go-to snack. Heavenly!"

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9. Infuse your water.

9. Infuse your water.Courtesy of Tory Johnson
"I gave up soda—regular and diet—cold turkey. Now it's water all the way. To keep it exciting, I infuse it with sliced fruit."

10. Mark your milestones.

10. Mark your milestones.Courtesy of Tory Johnson
"At the one-year mark, to celebrate 62 pounds lost, I had a teeny gold charm designed, which hangs on my bracelet every day. It's a powerful reminder of what's possible with patience and perseverance."

Read The Shift

Read <i>The Shift</i>Courtesy of Tory Johnson
"I’m on a mission to share that message and more with others who have battled weight for years and are finally ready to make The Shift and do something about it once and for all. If I can do it, anyone can."

Read more about her weight-loss journey here »
Tory Johnson is the author of The Shift: How I Finally Lost Weight and Discovered a Happier Life. Connect with her at or on Twitter

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