Are you looking to lose weight but don’t have an iron-like willpower? If yes, you are not alone.
There are a lot of men and women from different parts of the world who have audacious fitness goals but gave up on them because they don’t have a strong willpower.
Well, the truth, as you will soon come to see, is that willpower is overrated. In fact, you don’t need it to lose weight and become healthy.
People who rely too much on willpower may initially be able to stop themselves from doing things that will sabotage their weight loss efforts.
As their willpower gradually reduces, they will become more likely to succumb to their desires.
Of course, we aren’t saying that willpower is bad, and we don’t need it. What we are saying is that relying too much on willpower isn’t a good idea, especially when it comes to weight loss.
The reason why you have tried to lose weight and failed miserably isn’t because you have no willpower.
Rather, it is because you haven’t made a commitment to build habits that will change your life, you don’t have a strong drive, and you are living in an unhealthy environment.
In this article, we are going to be exploring some ways to lose weight without willpower. Before we dive right into that, we are first going to be looking at a popular quote about willpower.
Willpower and muscles
Have you ever come across this quote: “Willpower is like muscles that become stronger the more you use it.”
If yes, you likely may have tried flexing your willpower muscles to make it stronger (1). Many people who have done this will attest to the fact that it is true.
That being said, there may come a time when you will become tired of flexing. On days like that, how will you be able to overcome the never-ending temptations that will come your way?
For example, if you rely on will power to stop yourself from binge eating donuts, on the day you don’t flex your willpower muscles, you will likely binge-eat donuts.
The bottom line here is that relying on willpower alone to lose weight will only take you as far (2).
To successfully lose weight, you need to have other systems that will keep you floating when you don’t have willpower.
Find a powerful motivation
Why do you want to lose weight? Is it because your friends told you to or because you want to improve your health and build a body that you will be proud of?
If the reason you want to lose weight isn’t solid or didn’t come from within, you won’t be able to make some key changes in your diet and routine that will help you achieve your goal of losing weight (3).
Note that everybody has unique challenges that prevent them from making the bold decision to lose weight.
Below are some challenges that have prevented a lot of people from working towards their weight loss goals.
- I am afraid of change.
- I don’t like exercising
- I can’t give up on junk foods.
- The thought of having smoothies and healthy foods make me cringe.
- I am afraid of failure.
- I am scared of being sore after working out.
- I won’t get the results I desire.
Regardless of the nature of your challenge, you need to keep in mind that if you let doubt and fear control you, you will never lose weight.
The most effective way to overcome your fears is to have a strong reason to confront them. Think of something that motivates you to rise above your fears and pursue your goals.
Your reason could be to improve your health, become more attractive, or even to become more confident.
Note that your reason or motivations for working out don’t always have to be centered on what you will gain if you exercise. Sometimes thinking about what you will lose or the health problems you will face if you don’t make drastic lifestyle changes will motivate you to commit to change (4)(5).
Commit to weight loss
To achieve your fitness goals, you need to make a commitment to do whatever is necessary to bring your goal to fruition. Also, you have to focus on the process and take each workout session seriously (6).
Below are some essential things you should do after making a commitment.
Set realistic goals
Setting unrealistic goals is by no means a good idea, as you will end up frustrated and even want to give up if you aren’t able to achieve them.
One study in women looking to lose weight found that people who set unattainable goals are more likely to drop out of their weight loss program (7).
Invest in weight loss
There are a few investments to make your weight loss journey smoother. Below are some examples of them.
- Buy a gym membership.
- Subscribe to a healthy meal service.
- Buy workout equipment you can use in the comfort of your home.
Have a deadline
A goal without a deadline is almost like a wish that likely won’t come true.
Setting a deadline will make you focused and help you realize that you don’t have all the time in the world to achieve your goals (8).
A goal without a deadline looks like this: I want to lose 20 pounds.
A goal with a deadline looks like this: I want to lose 20 pounds in 3 months.
Track your progress
You can track your progress by keeping a workout log and a food journal.
Research suggests that people who track their weight loss progress are more likely to lose weight (9).
Keeping a food journal isn’t as difficult as you are likely thinking. All you have to do is to write down what you eat (snacks, meals, and desserts). You can also write about how you feel in your journal (10).
You can take things further by taking monthly pictures and measurements.
Create a weight loss friendly environment
Below are a few things you can do to make your home or environment weight loss friendly (11).
- Get rid of the junk food in your home.
- Learn how to cook healthy meals.
- Buy more fruits and healthy vegetables.
- Download a fitness app.
- Stop hanging out with negative people who aren’t supportive of your decision to lose weight.
Practical strategies for dealing with ambivalence
Do you sometimes struggle to make the decisions that will help you achieve your fitness goals because you don’t want to give up on something (12)?
For example, you may want to lose weight but don’t want to give up on junk food. A part of you wants to enjoy the benefits of weight loss and your present lifestyle.
People with this problem usually have a hard time achieving their goals, as they can’t bring themselves to make the sacrifices that will help them achieve their goals.
Below are some tips that can help you overcome this problem.
Weigh the advantages and disadvantages
All you have to do here is to make a list of the pros and cons of taking and not taking a particular action.
For example, if you want to lose weight but don’t want to give up on your junk food, you should make two lists.
The first should be about the benefit you will enjoy if you give up on unhealthy foods and commit to weight loss. Also include the sacrifices you will have to make and the things you will have to give up to achieve your weight loss goals.
On the second list, write down the things you will enjoy if you decide to continue eating junk food. Also include the health issues and other woes you will soon face if you continue on this path.
Take a look at both lists and make a decision.
And remember that there is no sitting on the fence when it comes to weight loss.
Change your “but“for an “and”
Instead of viewing ambivalence as a problem that hinders your growth and keeps you from making progress, look at it as an opportunity to own your positive and negative emotions.
The simple act of replacing the word “but” with “and” can change the way you think.
So instead of saying: “I want to become fit, but I love to eat.” Say: “I want to become fit and I love to eat.”
When you look at it this way, you will not feel stuck or indecisive, as you are no longer seeing your challenges as something that can hold you back from taking action.
The bottom line on effective ways to lose weight
If you have been using your lack of willpower as an excuse not to work out and follow a healthy diet, you need to stop.
As previously mentioned, you don’t need to have a rock-like willpower to lose weight. Having systems that will keep you motivated is way better than having a strong will.
Having a strong reason why you want to lose weight is also crucial; as it can help you keep pushing even when you want to give up.
