Want to Lose Major Pounds? Start With One

We all know how to lose weight right? I mean we’ve all done it before. It’s no secret.

It’s also no secret that it’s that same weight that keeps coming off and goes back on – usually with a couple of extra to boot.

That’s why I’ve been harping for years about the importance of never dieting and learning how to form long-term, sustainable habits instead. To form good habits, you must first educate yourself to understand how to create a game plan for success.

Think about it. You’ve probably gained weight because you would pretty much eat whatever you wanted.

Now you decide that you want to lose weight and go on a strict diet.

How long do you think that’s going to last?

Exactly. Not too long.

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit

Try one of these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable. If you think there is a very low chance of you sticking with one of these habits, pick one that you feel very confident about doing daily for two weeks and start with that one.

Here are some healthy habit ideas:

  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and exercise for an hour each morning.
  • Work with a personal trainer 3 times a week.
  • Commit to learning more about how to become healthy and fit.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

  • My new habit is to work with a personal trainer 3 times each week.
  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on Facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publicly accountable. This means either status updates on Facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, feel free to add a second habit by going through the same 7 steps.

I’d love for my ProCoach Body Transformation program to become your new healthy habit!

Check out this video then download your free goodie, no strings attached. 😉

If you want to get a jump-start, simply send me an email, and let me know that you’re ready to get started with a free assessment.

Let’s do this 🙂

P.S. Don’t forget about the ProCoach Transformation Program. This online private group coaching program is by invitation only. Simply fill out the application and you’ll hear from me within 48 hours.






Helping you shed the fat, even on your busy schedule,

Fit Coach George, Body Transformation Coach

ISSA Certified Fitness Trainer & Precision Nutrition Certified Pn1