If you are serious about getting results and transforming your body, the change must first take place in your mind. The mind is a very powerful thing. While, technically it is not a muscle, it can certainly be trained and developed very much like a muscle. Have you ever heard the phrase, "use it or lose it"? When it comes to weight loss, if you do not train your mind daily to have the willpower and tenacity to endure the daily challenges of eating healthy and exercising, your chances of losing weight are incredible low. The most difficult battles with losing weight take place on the battlefield of your mind. Once the battle is won in your mind, victories in the areas of healthy eating and exercising are much easier to attain. The mind is the dwelling place to the powerhouse of virtues required for weight loss: willpower. Similar to the mind, this virtue must also be trained daily, the more you exercise your willpower, the stronger it will become. Merriam-Webster dictionary defines willpower as "the ability to control yourself, strong determination that allows you to do something such as losing weight or quitting smoking". There has been a substantial amount of fascinating research conducted by the American Psychological Association on the concept of willpower. Within these studies, researchers have concluded that one's willpower is "a limited resource capable of being depleted". In other words, you only so much willpower and each time you exercise your willpower by resisting a temptation, passing on an necessary purchase, or biting your tongue when your friend hurts your feelings you are depleting a little bit of your willpower from your storage. Similar to how the dollars in your bank account dwindle down with each purchase you make, your willpower dwindles down as you exercise it through out the day. Have you ever noticed that as the day goes on and the daily stresses of life unfold, it becomes more difficult to adhere to your healthy eating and exercise regiment? Do you find that in the morning you find it much easier to refuse that doughnut a coworker offers you but by bedtime you're ravenously raiding the fridge? When it comes to lack of willpower, it can be frustrating but don't lose hope friends, there is good news! Although willpower is a limited resource, it can be trained and strengthened over time. The American Psychological Association likens willpower to a muscle that gets fatigued when overused. However, just like muscles get exhausted by exercise in the short term, they recover and become much stronger by regular exercise in the long term. As you exercise your willpower towards certain things such as refusing sodas or sweets, over time it will become easier to say no and will require less willpower because it will be more of a habit or second nature.
Although you may only have so much willpower, there are certainly things that you can do to increase your success in the area of willpower when it comes to your healthy routine. To ensure the highest levels of willpower, it is important to never completely deplete your storage of willpower. What is the best way to attain a steady amount of willpower and not fall victim to total willpower depletion? Implementing the following habits into your daily routine will help to boost your willpower and increase your chances of success for reaching your weight loss goals.
- Plan- It is imperative that you become a planner and think in advance of the daily situations in your life that are going to require willpower and have a plan to stay on track. Eliminating all temptations in life is near to impossible but having a solid plan for the times when temptation is present will increase your chances of not giving into the temptation. For example, if you know you will be attending a party, have a plan in advance of what you will eat and drink. Or if you know it's going to be a hectic week, do some meal prep on the weekend so that you don't have to resort to fast food because you don't have time to cook.
- Get more sleep- Lack of sleep will weaken your willpower like no other. Getting a proper amount of sleep each night will help your mind function better and prevent willpower depletion.
- Eat regularly- Skip breakfast? chances are by lunchtime you are so hungry that you will make a bad food decision. Your brain requires fuel to function (AKA food) and if you are depriving it of the fuel it needs it's likely to backfire on you! It's important to eat regular healthy meals to keep your brain functioning at the optimal levels and your willpower steady.
- Have a daily routine- Our bodies and minds thrive on structure! There is a reason why children behave better when they have a set daily routine and know what to expect. If possible, try to go to bed and wake up at the same time each day. Additionally, try to eat and exercise the same time each day as well. Maintaining a daily routine will keep your mind and body running like a machine.
- Wake up earlier- Ever hear the old phrase, "the early bird gets the worm"? There have been many studies in the area of sleep and waking up earlier. Among the many benefits, early risers generally are healthier, happier, smarter, more productive and more successful than night owls. Waking up just ten minutes earlier each day will give you some time to plan for the day and increase your willpower. So think twice before hitting the snooze button!
