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7 (Surprising) Actions to Take For Guaranteed Fat Loss

7 (Surprising) Actions to Take For Guaranteed Fat Loss

When I started on my path to building a body I could be proud of, I tried any and every strategy I could find. I took shots of olive oil; I meticulously measured my portion of almonds and organized them in Ziploc bags; I precisely combined scoops of protein powder with milk into my shaker cup, and temporarily gave up my social life.

As expected, this lifestyle wasn’t sustainable and led to my fitness routine being turned upside down.

Before all of those unnecessary actions, I forget to do one important thing that would’ve fail-proofed my fat loss journeu. This step is all about the preliminary work (or, front-loading the work, as some call it).

I prefer to call it establishing an identity to prevent fitness disasters. Through conducting the necessary preliminary work, before setting foot in a gym or buying your first pack of chicken breasts, the chances of you actually achieving your fat loss goals increases astronomically.

Many people fail and give up on their fat loss goals, not because of lack of desire, nor information, nor will, but because of their inability to display patience and do the necessary initial work.

NFL football games aren’t just won on Sundays: it’s the preparation completed and strategies formed on the other six days that leads to victories.

Victorious armies throughout history didn’t blindly and foolishly charge the hills and attack enemies: they were patient and precise in mapping out their plan of action.

Before pummeling your body into submission with the latest bootcamp workouts or making extreme changes to your diet, take a timeout and set yourself up for guaranteed fat loss by covering these seven initial steps:

1. Belief

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    It doesn’t matter how great your training and dieting strategy is on paper, if you don’t believe that fat loss is attainable for you, you are going to struggle to reach your goal.

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    Our thoughts inform our feelings, which then inform our actions. If you’re constantly feeding yourself negative thoughts, then the impact on your feelings is going to translate into how you treat your external self- thus, leading to actions not likely to benefit your fitness.

    Your perception becomes your reality.

    The story that already exists in your head about your weight can be very convincing. It can encourage you to search for information and feedback that will continue to fuel your negative thoughts and fears. Hence, step 1 in guaranteeing fat loss is re-framing your thoughts.

    2. Vision

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      You need to be 100% crystal clear on what, how, and why you want to achieve your fat loss goals.

      Your vision needs to be specific and full of actionable steps that guide you to the finish line. Vision is a crucial step; without a pathway to follow, there are too many chances of going astray and veering off the proven path to success.

      “I want to lose some fat”; “I want to start strength training”; “I’m going to eat healthy”. These are decent declarations, but they aren’t good enough if you’re serious about achieving greatness and building a remarkable body.

      Instead, try this…

      “I will lose 15lbs in a sustainable and healthy manner while staying sane and living a enjoyable life”, or, “I will start strength training 3x a week”, or, “I’m going to eat a diet full of nutrient-dense foods that provide a balance of all my macronutrients, while also consuming minimal processed foods.”

      Now you’re fail-proofing the process.

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      3. Know where you currently stand

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        Before you start a workout regimen or implement a nutritional program, you need to know where you presently stand.

        How’s your conditioning? What’s your training experience? How are your eating habits? How are your sleep habits? What do your daily sources of stress look like (for example: work, family, spouse, school)?

        These are some areas of your life that you need to consider before making a fat loss game plan.

        Once you know where you currently stand, you can implement a realistic regimen that meshes well with your personal life; in doing so, you avoid turning your life upside down by forcing too many initial changes (which are unlikely to stick in the long run).

        Once you answer these questions, you might find that you’ve identified a weakness. Now you can target that weakness for the next couple of weeks. Maybe you’ve identified eating as a weakness. Then start with eating one quality meal a day (breakfast) and build up from that initial habit.

        4. Get some accountability

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          Everyone has those doom and gloom days where nothing is going right. Work sucks, emails are flooding your inbox, and you’re operating on little sleep—the last thing on your mind is working out.

          It’s this very reason that finding support is crucial to winning the game of fat loss. Neither motivation nor willpower is reliable enough by itself.

          Whether it’s your best friend, significant other, online community, a personal trainer, a stranger turned cool friend: you must seek out some form of accountability in your life (no ifs and buts).

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          Accountability ensures you’ll show up at the gym when Netflix is whispering sweet nothings in your ear and takeout is seducing you with its promises of comfort.

          5. Embrace the process

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            When beginning a fat loss journey, it’s common for someone to place unrealistic expectations on themselves. This isn’t their fault. With shady before and after pictures spamming our newsfeeds and stories of ‘Joe and Jane’ losing weight in record time— it’s tempting to think ‘why not me too?’.

            Danger arises with this mindset because once you don’t hit your goal in the expected time, you’ll start to doubt yourself.

            But, instead of obsessing over the end result and a self-imposed deadline— only worry about the process.

            You have control of the process, due to it consisting of daily actions (which you can control). But, being able to meet a specific deadline comes down to many variables, such as metabolism, hormones, and lifestyle factors, to name a few, (all of which you can’t completely control).

            6. Become a lifelong student

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              From improving form on the squat rack; improving our speaking skills; improving our interpersonal communication skills; learning how to salsa dance, and learning healthy eating habits—the learning and refinement of our skills never stops.

              Expecting mastery on day one is a sure-fire way to set yourself up for disappointment. Losing fat takes time and comes with a learning curve. Mistakes and falling off the dietary wagon will happen, but that isn’t a signal that you’re a failure or fitness isn’t for you. It’s a signal that you’re human and aren’t perfect.

              Never lose the mentality of learning and treating each day as a chance to improve by 1%. Small changes accumulate and lead you towards substantial results.

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              7. Express gratitude every day

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                It’s easy to fall into the trap of delaying happiness and failing to acknowledge our other needs until our ultimate goal is met.

                However, this turns into a negative cycle of never considering yourself as being good enough. After accomplishing the goal you claimed to have wanted, the goal turns into something else.

                Maybe it’s been six weeks and you’ve only lost three pounds (and your goal is 15)— cool. Progress is progress. You’re closer to your goal than before.

                It’s one thing to improve your fitness and appearance out of a desire for self-improvement; it’s another thing to seek improvement due to hating yourself, needing to prove something to someone, or trying to fit in with a particular group.

                The hate will never escape you and the comparisons won’t slow down— they’ll keep showing up in different facets of your life unless your start to show appreciation for what you currently have.

                Be grateful for who you are now and be unapologetically excited for the 2.0 version that is on the way.

                Now here’s a question for you:

                Which one of these points do you need to focus on? And, what do you plan to do to solve problems that have held you back so far?

                photo credit: Pinterest

                Featured photo credit: Terry George via flickr.com

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                Julian Hayes II

                Author, Health & Fitness Coach for Entrepreneurs, & Speaker

                18 Basic Rules To Lead A Fulfilling Life Starting Today, Stop These 6 Things to Become the Best Version of Yourself 5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym 4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead) 7 (Surprising) Actions to Take For Guaranteed Fat Loss

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                Last Updated on September 16, 2019

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                1. Break Your Work into Little Steps

                Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                • (1) Research
                • (2) Deciding the topic
                • (3) Creating the outline
                • (4) Drafting the content
                • (5) Writing Chapters #1 to #10,
                • (6) Revision
                • (7) etc.

                Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                2. Change Your Environment

                Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                3. Create a Detailed Timeline with Specific Deadlines

                Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                4. Eliminate Your Procrastination Pit-Stops

                If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                5. Hang out with People Who Inspire You to Take Action

                I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                6. Get a Buddy

                Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                7. Tell Others About Your Goals

                This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                8. Seek out Someone Who Has Already Achieved the Outcome

                What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                9. Re-Clarify Your Goals

                If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                10. Stop Over-Complicating Things

                Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                11. Get a Grip and Just Do It

                At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                Reality check:

                I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                More About Procrastination

                Featured photo credit: Malvestida Magazine via unsplash.com

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