Fat loss is hard. Period. full stop.
In concept and physiology it’s actually simple; consistently burn more energy than you take in.
Real-world execution, however is far from easy.
Self-acceptance and self-forgiveness are the flame that ignites self-discipline and progress. Sustained progress in fat loss is a matter of delicately balancing self-forgiveness with honest self-reflection. Call it the “art of lovingly calling bullsh*it on yourself”.
I hereby offer up some truths you will have to face; some of which will feel like a hard kick to the nether regions. Rest assured, however that holding up that full length mirror and facing your own reality is the only way to progress. Also rest assured that there is a message of resolve and encouragement in there too.
The following then is a bad cop/good cop contrast of gravity and levity – a mixture of reality and possibility that can provide the framework for your successful journey.
Fundamentally, fat loss requires more change than people expect. While it doesn’t necessarily require huge, overnight change, the consistency it requires within the context of small changes is almost always underestimated.
- It requires making a healthier decision FAR more often than not.
- It requires making a choice to create a healthy meal and do a workout when you are tired, stressed (or both) FAR more often than not.
- It requires saying no more often than you will be comfortable with.
- It requires defaulting to physical activity more times than not.
- It requires quitting something that is detracting from your progress. This could be a nightly Netflix binge, mindless scrolling, video gaming, etc. (You don’t have to swear off any of the aforementioned, but you do have to cut back).
- It requires hanging out less with people who pull you off track.
- It requires framing your goals through the lens of sacrifice, not wish lists.
- It requires the realization that while each situation is unique, your particular problems are not.
- It requires examining and challenging your current belief systems about yourself, your capabilities and the mindset that might be holding you back.
- It requires accepting that your shortage of movement and absence of progress is due to lack of priority, not lack of time.
- It requires prioritizing sleep; finding ways to get more and better quality rest.
- It requires some form of tracking; whether you track food intake, weight, girth etc you will at some point need to examine how much you are eating and measure your progress.
- It requires you to NOT give scale fluctuations any emotional value. You will need to mostly detach from the minor up and down fluctuations you will see from day to day or week to week.
You will get frustrated, you will want to quit, you will temporarily fail. Likely several times.
*Please focus on the word “temporarily” here
But There’s Good News
The benefits of your hard work and consistency will pay off in more ways than you can possibly imagine. (Read this a few times, please)
Things do get easier and more ingrained the more you do them.
While you can’t change the fact that things will be uncomfortable, you CAN reframe the discomfort as something to embrace.. Or at least continuously accept.
When you do fail, you have the capability to be forgiving of yourself.. And keep going – no matter what.
Being 100% committed to your health doesn’t mean you will be 100% compliant.
While losing fat and improving health won’t necessarily make you happier, it WILL make you stronger, more confident and better equipped to face life as you age.
Even when you don’t see the manifestation of your results on the scale or tape, you ARE making changes at even the molecular level to your health.
You are becoming an amazing role model for those around you (your children, your loved ones, your friends, your co-workers).
You now identify as a person who takes their health seriously. Eating well and moving often are now just aligning to your personal values system.
No matter who you are, no matter your situation, your past – you absolutely, 100% are capable of achieving excellent health. Accept yourself, forgive yourself and love yourself for who you are – you are not your current situation.
So don’t underestimate the tasks at hand… but just as importantly, do NOT underestimate your capabilities.