When you start with fat loss or any new fitness venture, you will be aware that the changes you are about to make will be challenging. I have made these changes myself before, so I know how hard this can be. As I have been through the process of forming new habits and routines a lot myself, I consider myself a master of this, and I have developed several processes and techniques that can help you in the all-important early stages of these new vulnerable habits and routines.

For each new routine or habit, you have identified you should use the following process:

Identify the routine or habit you aim to develop

Let’s say you want to quit smoking or eat less sugary things. Find your reason. Write it down. Why do you want to quit or eat less? It is bad for me/ I want to lose weight.

Make your reason visible and plan a Start Date

Print off some photos or short quotes that back your reasons and pin them up in the places where you will be weak, tempted, or vulnerable to giving in or cheating. For example, your desk at work, the fridge, or your laptop screen saver. It is also important for mental preparation to plan a start date for your new routine or habit change.

Tell everyone

The more people you tell, the more back up you are likely to get and the further along you get, the more praise you will get. Put a statement on Facebook or Twitter, tell everyone at work, tell all of your friends and family.

Don’t listen to saboteurs

You will always come across saboteurs so all you have to do is recognize this. These guys may be close to family members or close friends. They don’t mean any harm but are not aware of the impact that the doubt can have on your progress.

Stick with it

The longer you stick with it, the easier it will get, if you feel like quitting, always go back to your reason. Why are you doing this in the first place? Give yourself a reward. Buy something nice from the money saved from not smoking or buy some new clothes because you have lost weight.

Here is my magic formula again without the explanation so you can give it a go yourself.

  • Identify the routine or habit you aim to develop
  • Find your reason
  • Make your reason visible and plan a start date
  • Tell everyone
  • Don’t listen to saboteurs
  • Stick with it
  • Give yourself a reward

I hope that this has been useful, as always, I will be happy to hear your thoughts and feedback, Good luck with your diet or training!

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