How to view weight loss: Change behavior, not just focus on the weight.
How to view weight loss
Here are some basic attitudes about weight loss, some of which are different from what people think, while others are obvious. I will explain why these views will be helpful to you. If you don't think this way, you won't succeed; if you can adopt these attitudes, you will succeed in losing weight.
Your main goal is not to lose weight, but to change your behavior.
If you want to lose weight, don't just stare at the mirror or the scale. These things can certainly measure objective progress, but they can't measure whether you're successful, because appearance or weight isn't what you most want to change. It's like using a lever to move a heavy object; you can either push the object directly or use the lever to move it more easily.
Behavioral change is the lever for weight loss, so to measure whether you've successfully lost weight, you need to first measure whether you've successfully changed your behavior-to successfully lose weight, you must transform yourself from head to toe into a lighter person. Once you do this, you'll see results.
In other words, if you don't lose weight during your weight loss journey but see signs of behavioral change-whether it's enjoying salads more, being less resistant to exercise, or experiencing increased self-discipline-you'll definitely see significant results. Behavioral changes always outweigh weight changes.
If people could permanently, immediately, and visibly lose a pound of fat for every hour they ran on a treadmill, would losing weight still be so difficult? Of course not. If such immediate results were possible, most people would have already run several marathons and lost all the fat they wanted.
Some people believe that seeing results motivates action. This is completely putting the cart before the horse. It's precisely because of this mindset that quick weight loss methods exist. Losing 10 pounds in a week should inspire you to keep going, and that idea itself isn't bad-results do provide motivation, and motivation is a good thing. However, this kind of weight loss isn't sustainable; your weight will bounce back, leading to frustration and a worse state of mind than before. The true key to success is consistent action. Consistency creates habits, brings results, and motivates you to keep going. Results appear at the end of the process, not the beginning. As long as you persevere through the entire process, you will see results, so we must focus on the process. Do this well, and results will continuously appear.
Everything is under your control
Previous weight loss methods may have treated you like a foot soldier on a battlefield. Diet gurus issue orders, and you must obey to lose weight. Regardless of whether their diet plans are reasonable, this deprives you of your autonomy and is likely to create a rebellious attitude.
By utilizing the micro-habit strategy, you can develop your own battle plan. I will provide the information, materials, and ideas you need, but the specific plan and execution method are entirely up to you. You can choose from a variety of strategies, which will empower you to take control of your life, gradually transforming your choices into habits (the key to success) and immediately showing you results (the key to maintaining motivation). I will tell you my favorite strategies and offer suggestions, but you know yourself better than I do and understand your life situation better, so the final decision is yours.
People can benefit from guidance, but they don't necessarily need to be controlled. No one can successfully lose weight and not rebound by handing over the choice to someone else; people will ultimately make their own decisions. With the micro-habit strategy, you are in control from the start, so there is no change of power and no loss of self-control.
For example, you might decide which days you'll exceed your dietary and exercise goals, and which days you'll rest and only meet the minimum requirements. These practices won't hinder your progress because you'll improve every day, even when you're not feeling well. These adjustments adapt perfectly to your life and mood, making micro-habits a powerful tool for consistency and one of the most powerful behavior-changing strategies in the world.
Don't be too impatient
Studies have found that people who have the highest expectations for lowering their BMI are most likely to give up halfway through their weight loss efforts. The more weight you want to lose, the less likely you are to reach your goal.
Everyone's mind and body are unique, so the speed of weight loss will vary. Most weight loss books market themselves on the speed of weight loss, exploiting people's urgent desire to "finally lose weight." If a weight loss method doesn't consider permanent behavioral changes, you'll eventually return to where you started, losing the money you spent on the book and the opportunity cost of achieving real change.
Important: The ultimate goal is not the strategy.
This is one of the most important concepts you need to understand. It applies not only to weight loss but also to any other goal you want to achieve. Many people, after setting a goal, adopt the same strategy as that goal; for example, someone wanting to quit carbonated drinks might adopt the strategy of "stopping drinking carbonated drinks." They think this strategy is the best because it's the most obvious and direct, but in reality, there are many more strategies than one.
Every strategy choice should be carefully considered. If the best strategy happens to align with your ultimate goal, that's fine, but in my experience, the best strategy is rarely the most obvious one, because there are many things in the process of changing behavior that are different from what we imagine. Direct resistance is often ineffective, which is an example of how obvious strategies usually don't work well.
Taking avoiding carbonated drinks as an example, I've listed the following eight strategies to illustrate my point, with the type of each strategy indicated in parentheses. These strategies can be used individually or in combination.
1. Stop drinking carbonated beverages (direct resistance).
2. Gradually limit the consumption of carbonated beverages until you stop drinking them completely (gradual weaning).
3. Stop buying carbonated drinks (cut off the source or change the environment, and there are secondary strategies on how to implement this strategy).
4. Establish a punishment (negative reinforcement) for the behavior of drinking carbonated beverages.
5. Choose a preferred alternative beverage and make sure you can get it anytime (as an alternative).
6. When you crave a carbonated beverage, wait 10 minutes (to control your craving, reduce temptation, and wait for the desire to subside).
7. Give yourself a second option and add a reward to this option (neural pathway bypass plus positive reinforcement).
8. Make it a point to drink a full glass of water before each carbonated beverage (set up a healthy barrier and semi-substitute).
Does that make things clearer? You have at least eight strategies to stop drinking carbonated beverages. There's no need to stick to just one method, trying it and failing, then trying again. Theoretically, any of these strategies should work, but in practice, some may be more effective, while others depend on individual circumstances.
Because it's strategy-not wishful thinking-that ultimately determines your success or failure, it's worth taking the time to think about it carefully. The strategies I recommend in this book are all well-thought-out, but don't assume they will be perfect for you.