How to stick to your program and be successful.
First thing you want to do is to be honest with yourself about why you are doing this. It does not have to be a socially acceptable reason and it does not have to be a reason that anyone else has suggested to you. It has to be your reason, the actual reason that you are doing this. You are going to remind yourself of this reason as often as you can and you are going to write it down. Preferably you are going to write it down in a place where you can always have access to it. You want to be able to have a look at it every single time that you are thinking about not doing something that you are supposed to be doing for your program.
For example, today you do not really feel like going to the gym, you are kind of tired and you had a ruff day at work. You can look in your phone or in your planner wherever you have that reason written down. You are going to look at that reason and then you are going to go to the gym. Being able to see that reason and be reminded of that reason will help give you the motivation to follow through.
Something else that is also very important to being successful is having a growth mindset. Do not focus on how good you are now, focus on how you can improve. You have to know that things like intelligence and willpower are not fixed and that we can develop them. Do your very best to not let your personal traits become part of your personal identity. Your personal traits could be “I have failed in the past” or “I have extra fat”. But do not let that become part of your personal identity. You are not a failure and you are not fat.
Speaking of failure we have to plan for failure. No one is perfect. You are going to stumble along the way. You have to put a plan in place for when you do fail. For example, you missed your workout today because your day ended up being just insane there was no way you could get that workout in. Well, tomorrow you are going to get that workout in no matter what. It is going to be your life’s mission that day! If you do happen to fail you will want to reflect on in. Reflecting often is another way to be successful. Alright, you failed now you have to think about why you failed. What lead to the failure and what can you do in the future to make sure that it never happens again. If you are tracking your food intake it is important to sit down at least once a week and look over your food log and reflect on how well you are doing. Can you make any improvements? Or are you doing fantastically?
You do not want to just reflect on the negative. You also want to reflect on the positive. If something has been working particularly well you will want to make note of it and reflect on it. Do not forget, if you have been working on something for awhile now to recall where you came from and how far you have come already.
Another important thing that you can do to be successful is to not expect everything to change all at once you will be more successful if you make small and gradual changes over time. Do not just celebrate your results celebrate all of the effort you put towards getting those results. You went to the gym when you did not feel like going and you spent all that time prepping food on the weekends. For that, you deserve a pat on the back.
It is also important to focus on the process rather than the outcome. You can make process-related goals like, “go to the gym 3x a week this week” or “eat 2 servings of vegetables every day this week”. When you focus on the process your weight loss or your physique goal will come naturally. However, the reverse is often not true.