Changing how we live day to day is not an easy task. We get stuck in a routine and most of our actions become mindless.
When trying to lose body fat, it is imperative that our habits change because that’s the only long lasting solution.
You are not in this for a fad diet that leaves you back where you started after 4 or 6 or 12 weeks. You want something that sticks.
From the best book I read in 2019, Atomic Habits by James Clear, here is:
How To Create a Good Habit That Sticks
- Make It Obvious
-Write down your current habits to become aware of them (Are you tracking calories or not, do you go to bed late, do you snack mindlessly?)
-Use implementation intentions: “I will [behaviour] at [time] in [location]” (I will workout at 7pm at the gym)
-Use habit stacking: “After [CURRENT HABIT], I will [NEW HABIT]” (After I eat my meal, I will log it in MyFitnessPal)
-Design your environment. (If you want to have more protein shakes, leave the tub on the counter).
- Make It Attractive
-Use temptation building. Pair an action you want to do with an action you need to do. (If you love binge watching Netflix, but you need to meal prep: After I meal prep for the week, I will watch Netflix).
-Join a culture where your desired behavior is the norm. (Find those already in great shape and hang out with them more often).
-Create a motivation ritual. Do something you enjoy immediately before a difficult habit. ( Put on your favourite song right before you get up and drive to the gym)
- Make It Easy
-Reduce friction. Decrease the number of steps between you and your good habits. (Have your gym bag packed and ready the night before so it’s a grab and go morning).
-Prime the environment to make future actions easier. (Want to eat more vegetables, put them at eye level as soon as you open the fridge)
-Master the decisive moment. (Say no more often to things that don’t align with your goals).
-Use the 2 Minute Rule. Start with habits that can be completed in 2 minutes or less and build from there. (Want to run 10 minutes a day? Start by tying your running shoes).
-Automate your habits. (Don’t like grocery shopping and cooking? Set up a meal delivery service instead)
- Make It Satisfying
-Use reinforcement. (Start a savings account for something you really want, every time you workout, drop $10 in that account)
-Make “doing nothing” enjoyable. (Passing on social events for something less calorie and wallet heavy at home)
-Use a habit tracker. (After you finish eating, you will write down what you ate)
-Never miss twice. (Don’t miss two habits in a row, whether it’s logging a meal or missing a workout).
Follow these laws of creating good habits and you won’t be one of those people who fails year after year. Let’s make this the year that sticks.