Gaining the Willpower to Lose Weight

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, Gaining the Willpower to Lose Weight, Dr. Nicolle

Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about gaining the willpower to lose weight. You can lose weight if you set your mind to it! Are you ready to take action to achieve the body of your dreams?

 

The biggest barrier you face is actually your self-discipline and willpower.

 

Being overweight is a health problem. Not only can it be a major health risk—it can also be a serious source of stress. It isn’t a problem that can be fixed with a “quick fix.” We tend to gravitate toward those empty promises and claims of quick fixes. But, if you don’t have the willpower to sustain a lifestyle change, weight loss can be very difficult. It’s important to realize that losing weight is a process, not a one-time event.

 

You may have fallen into a vicious cycle. The cycle starts with eating a poor diet full of fats, carbs, and processed foods. These are the kinds of foods that make you feel tired and lethargic all the time. Then, because your body lacks proper energy, you don’t feel much like exercising.

What’s the end result? You end up with a huge loss of willpower and you feel miserable and hopeless. But there is hope! You can make the change! If you truly want to lose weight, you first have to build the willpower to make it happen.

 

Willpower is a great topic for weight loss. We don’t need it to eat, we don’t need it to sleep, but we do need it to lose weight. If we lack willpower, we simply don’t eat right, we don’t sleep and we don’t exercise and we continue to put on weight. If we lack willpower, we don’t know the kind of life we want and we don’t do anything to achieve it.

 

Here’s a list of things to consider when boosting your willpower:

, Gaining the Willpower to Lose Weight, Dr. Nicolle

1. Don’t Wait For Something Bad To Happen.

Your willpower is within you and you don’t want something bad to happen in order to find it.

  • We’ve all heard the stories about someone suffering a severe trauma, like a heart attack, and how that life event leads to a permanent change in their habits. You don’t need this to happen to you in order to get motivated!

2. Watch Your Portion Size.

This is one tip that can allow you to start small. It’s hard to muster up the willpower if you’re trying to go from one extreme to another. Decide that you’re going to have the same meal tonight that you would normally eat – but give yourself a smaller portion size.¨

  • The trick is to use smaller plates so the plate visually appears full.

3. Give Yourself A Cheat Day.

It’ll be an easier transition for you if you allow yourself some fun once in awhile. Tell yourself that next Saturday you can enjoy that pizza for dinner or that chocolate cake for dessert. You’ll be less likely to give up knowing that you can eat some pizza next Saturday instead of “never.”

  • Your “cheat” day doesn’t mean “over-eat” day.€¨
  • Savor the flavors of your food, even if it means having a smaller piece than you’re used to. Once you’ve finished your piece, your willpower should kick in and say “no more!”

4. Take Photographs.

You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph. Keep a picture with you and look at it when you feel like giving up.¨

  • Update your photo often and compare them as you start to lose weight.

5. Make A Food List.

Write down all the foods you enjoy eating, then evaluate whether or not these items are healthy. Chances are there are at least some healthy foods that you actually enjoy eating – such as fruits and vegetables. Make sure you start buying these foods for your home.


6. Exercise In Moderation.

Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30 minute walk, three times a week.


7. Set Small Goals

No matter how you choose to approach your weight loss, it’s important to take small steps and remain in good spirits. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week. By focusing on the smaller, more attainable goal, you’ll actually see results far more quickly.

In the end, remember to reward yourself for a job well done.


After all, you deserve it! Once you have mustered the willpower to succeed at weight loss, you can succeed at anything in your life!

I would love to give you a free resource sheet to support your healthy weight loss journey. Click the button below to receive your gift.

 

, Gaining the Willpower to Lose Weight, Dr. Nicolle

 

I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.

 

I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Weight Monitoring

Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).

 

Physical Activity

Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.

 

I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.

 

Yoga

Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.

 

Resistance Training

Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.

 

Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.

 

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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Gaining the Willpower to Lose Weight

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