I wanted to make this post because I am successful at losing weight and keeping the fat away. I lost 33% of my weight, probably more than 40% fat as I had to gain muscle too, over a few months and I look great. I am either directly or indirectly involved in weight loss conversations daily. I hear everyone's frustrations and found a trend and a solution that worked with me and some other people I talk to. I don't know where else to post my findings except here. This may not work for you, but if it does help someone, then I am glad I post it. Share your comments.
What is the core of the issue.
Losing weight like any other "mundane task" goes against human nature. We are much more motivated to do nothing, sit on a coach all day, eat a lot, especially tasty greasy and sweet food, we dont want to get sore from work out, we dont want to break a sweat. Why then do people lose weight... this is a question of dedication vs motivation, not so much calorie in vs out (CICO). Although accurate that being at a calorie deficit was the reason why everyone succeeded with weight loss, it puts the focus away from the deep struggle that everyone fought to achieve it. So the tip of the ice berg is CICO, the rest of it is all in your head. The reason people say calorie in vs out is that they weren't able to articulate their emotions deep in their heads, it is not wrong!
So we all know that CICO is the most obvious solution but that's just one side of the coin. We are MOTIVATED TO GAIN weight. But we must use DISCIPLINE TO LOSE weight.
How do we become disciplined.
Discipline unlike motivation is not an intrinsic automatic trait for most of us initially, meaning we don't need an adult to motivate us that eating a whole bag of Halloween candies is yummy, we will do it with or without external stimulus. Discipline is acquired and the more you succeed at it the more it becomes a conditioned reflex, meaning by having bad cavities and by being yelled at by our parents every night, we eventually just brush our teeth and forget about it being a choice and hopefully we never revert back to not brushing our teeth.
So DISCIPLINE MUST BE ACQUIRED through repeated internal and external queues. For psychologist this can be split into reinforcements and punishments. Positive and negative.
What is reinforcements and punishments. Positive and negative.
Here are examples, everyone responds differently, I wont tell you which is better. Most people in this day and age will say that positive reinforcement is the best, maybe rightfully statistically so or not, but I try to stir away from what is politically correct. What I will tell you though is that if you spent a long time in one category without luck, you are either not pushing (or being pushed) hard enough or you need to switch it up!
Positive reinforcement: ADD PLEASANT THINGS FOR GOOD BEHAVIOUR. Examples: gym buddy joins you for working out if you go workout, someone compliments you if you lose weight, someone encouraging you to keep up the good work, you seeing some improvements in the mirror for losing weight
Negative reinforcement: REMOVE UNPLEASANT THINGS FOR GOOD BEHAVIOUR. Examples: you noticing that by losing weight you are no longer called fat, you no longer become depressed and single and start being happy and in a relationship
Positive punishments: ADD UNPLEASANT THINGS FOR BAD BEHAVIOUR. Examples: someone calling you sloppy and bad names for being fat or eating too much, you being labeled as obese, you looking bad in the mirror for gaining weight
Negative punishments: REMOVE PLEASANT THINGS FOR BAD BEHAVIOUR. Examples: you overcompensating for poor weight loss by not eating desserts for a week, gym membership no longer offered for free because you didnt meet their promotional rate for being on track with weight loss
Tl;Dr: 1) change your mindset, weight loss isnt nice to have, but a need to be done, A DISCIPLINE NOT AS MUCH A MOTIVATION. 2) discipline comes with effort from internal and external cues. 3) you need to push yourself or be pushed by others based on SOME PSYCHOLOGICAL TECHNIQUES to help you get there and stay there! Good luck!
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