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4 Excuses That Keep You From Breaking Out Of Your Comfort Zone

4 Excuses That Keep You From Breaking Out Of Your Comfort Zone

Ever feel as if you are hopelessly stuck in a rut? As if you can’t get what you want in life so you just settle for what you can get easily.

Or maybe you’ve just allowed yourself to become a creature of habit and you’ve settled into what’s familiar.

It may feel comfy for a while, but the sad fact is that most of our regrets in life come from making fear-based decisions instead of courageous ones. And if you’re stuck in your comfort zone, you’re probably doing just that.

Do you think that fear may be getting in the way of the life you really want? You’re certainly not alone.

Here are 4 of the most common excuses people make that keep them stuck in their comfort (actually merely “familiar”) zones that may be trapping you now.

Top Excuse #1: “I have fears that other people don’t.”

Okay, this is always going to be partially true.

For example, if you’re Justin Timberlake, you probably aren’t afraid of singing karaoke on Tuesday night at the Drunken Monkey. If you’re someone who isn’t used to singing? Well, sure you probably are scared.

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The thing is that JT has been performing professionally since he was a kid. But what if you asked him to play quarterback for the Patriots? He’d probably be nervous, and rightfully so. Why? It’s new to him! It’s out of his comfort zone. But imagine the thrill of dropping back into the pocket those first few times and completing some passes.

When you stretch yourself, you’re going to have some fears pop up – but you’ll also have that magic of novelty. Of testing your edges. Of breaking into something new.

Most people think confidence is some magical thing that some people just “have.” That may seem true, but it’s usually simply that those who seem confident merely have more experience and have gathered more internal and external positive feedback in what they’ve been doing. You can only achieve that if you stick a foot out of your familiar zone and start that cycle.

Everyone has fear when they do that, but every time you notch a small win, that fear starts to dissipate.

Top Excuse #2: “If I didn’t have fear, I could do what I wanted.”

Well sure, that sentiment seems to makes sense on the surface. On the other hand, it’s absurd.

You imagine that the only way to move forward into the life you want is to already have the confidence of having achieved your goals in the first place!

Have you ever seen a guy do a couple of shots before he walks up and talk to a girl? What they call “liquid courage?”

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Does alcohol help? Yeah, it might for a bit, but it’s cheating him out of real growth, of facing his fear on his own and stepping into the fire. Using a drug to mask your fear doesn’t help your develop the resilience to move through it.

The next time that guy wants to talk to a lovely young women, he’ll have grown not a jot. He’ll be exactly where he was before — and back to the shots. He won’t have developed his confidence or have handled his fear on his own.

Fear should never stop you from taking bold action in your life. There is only way through — and it’s direct.

Step into the fire of your fear. Or, as one book title says, “Feel the fear and do it anyway.” You don’t need to be free of fear to make a bold move out of your comfort zone. You just need to step right though it.

And if you want to be authentic about it, feel free to say it out loud: “Hi, I saw you from across the room and you look so sweet and beautiful. I wanted to come and introduce myself — and I’m actually kind of nervous about it.”

She may be impressed with your honesty. The next time you do it, you’ll notice that your old nervousness isn’t coming up like it used to.

Top Excuse #3: “I need more self-esteem before I do what I want.”

Again, the only way to develop self-esteem is to prove to yourself that you can act in the face of your fear!

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Here’s an example:

Let’s say you’re at karaoke, terrified to sing, and you decide to go up there anyway. What’s the worst that can happen? Say you are terrible, then Lady Gaga rolls in and kills it! Does that suddenly make you a worse person? No! It means you’ve just sung on the same stage as Lady Gaga.

It’s all how you decide to frame it. You can always frame things to highlight your faults or your attributes.

You didn’t get dumped by your ex, you got out of a dead-end relationship and are free to find the right person for you.

Self-esteem develops when you do your best and you see that you come out alive on the other side. Even if you didn’t bring down the house, you get to have the accomplishment of having done your best, which is all you can ever do.

Self-esteem means that you say to yourself “I am worthy” because of you who you are, not because of the quality of your accomplishments.

Top Excuse #4: “I’ll just do it next time.”

So often, you are close to making the leap out of your comfort zone. There you stand, so close, on the edge, one foot out, and then you pull back saying, “I’m just not quite ready.” Maybe you think you need to study a little more. Or practice a little more. Or follow the no-contact rule for a couple more weeks. Or double-check your notes. Or say your affirmations first.

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And you start justifying, “It’s no big difference if I wait a few days or weeks or years longer.”

But it is a big difference. Again, the big benefit of acting now rather than making excuses is that (1) you get the experience of taking a risk, (2) you get to learn from your risk-taking and get wiser, and (3) you get to feel higher self-esteem because you’ve leapt where others may have faltered.

You want send signals to your brain that though the world is a dangerous place, you have the courage and decisiveness to act in the face of your fear.

The alternative is to send an emotionally abusive signal to your brain that you are weak and scared and that the world is a more powerful force than your own will.

This mindset will keep you cowering in your comfort zone forever. Nothing great ever happens without courage.

When you do take that jump out of the tight constrictions of your comfort zone, you will not only build your resilience, self-esteem, courage, and confidence, but you are also likely to feel the thrill of adventure, of being alive.

And you get to love your courage, and yourself, regardless of the results.

Featured photo credit: Dan Cooper via stokpic.com

More by this author

Nick Bastion

Love Expert, Relationship Coach, Author

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Last Updated on October 5, 2020

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

What Is Intermittent Fasting?

As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

Getting Started With Intermittent Fasting

Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

Tips To Make Intermittent Fasting Easier

1. Drink Plenty of Water

Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

2. Take in Caffeine in the Morning and Early Afternoon

The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

3. Avoid Artificially Flavored Drinks

One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

4. Don’t Gorge at Your First Meal

The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

5. Minimize Processed Carbohydrates and Sugars

While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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You can find some carb sources that will aid your weight loss journey here.

How Intermittent Fasting Helps You Lose Weight

Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

Intermittent Fasting Weight Loss FAQs

Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

How Much Weight Will I Lose?

The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

Can I Work out While Fasting?

Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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Won’t I Lose Muscle When I Fast?

First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

Is Fasting Safe?

As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

Are There Any Supplements I Can Take to Make Fasting Easier?

As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

For supplements to specifically help with digestion, check out this article.

Conclusion

Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

More About Intermittent Fasting

Featured photo credit: Toa Heftiba via unsplash.com

Reference

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