Updated: Nov 11
Today, we're going to talk about three factors you need for weight loss...
The first thing that you must do is realize that this is a process that is not a quick fix, and it does take time. Here's a great example. The other day we were changing the floor here at Custom Body Fitness and I was helping the guy who was installing the floor. I noticed that it takes time and steps to do that. Just like laying a floor, there are many steps involved to many things.
Everything we do is a process; for example, before you go out, you need to get ready. There’s a process you go through; you need to shower, dress, and do your hair. It could take 10 minutes to an hour, depending on what you need to do; it takes time. It's a process. The same thing goes when you change the oil in your car, there are steps you must follow. You need to jack the car up and then remove the screws, let the oil drain and so on. It's a process, it's not difficult, but you have to follow the steps. Same goes with cooking. You have to follow a recipe. So, we're talking about small little things that require about 1-2 hours, maybe a day. Another example, being pregnant and having a baby is a nine month process.
Weight loss is also a process…
It’s not just an event; it requires time, depending on how long you've been carrying that weight and how long you have had those bad habits. Your weight loss rate depends on the exercise you are doing, whether you are walking or hiking, going to zumba classes or going for a run or weightlifting. All these exercises are good, but if you want to get the best results you have to incorporate weightlifting into the process. Now all this requires your time. Think about that every single time that you change something; as an example, your bad eating habits are not going to change overnight. I had many bad habits in the past and that's why I wasn’t progressing in my life, and it is an ongoing process because I still work every day to get rid of bad habits.
I know for me to be successful in all areas of my life, in my fitness level, my finances, my relationships, my spiritual growth it requires time. So, you need to think about the time that you are investing to make those changes.
Weight loss requires patience...
If you want fast results, you will get discouraged and you’ll feel desperate. My clients vary in the weight they lose, some lose 5 lbs in a month, while others lose 10 to 15 lbs. a month. There are clients that compare themselves with other clients in the gym, but there are a couple of things that we must keep in mind. One is how much weight did the person need to lose compared to the person that may need to lose less weight? Another thing, is the other person is doing a lot more than other? So, don’t compare yourself with others. You're not going to lose all the weight that you've been carrying for 10 years in one month; it's going to take you at least a year to get there, maybe two years and it might take you three years to get the body that you want.
I remember it took me about 3 years to get the body I wanted. I pushed myself every day so hard. I didn't get desperate because I knew I would get there in time. I was focusing more on the small goals in my weightlifting. Each time, each week, each month, I was getting stronger. I succeeded because I had the patience to get there. So, don't compare yourself to anyone else. If you lose 5lbs, it's fine; you need to think about how long you've been carrying that weight. It may take you one to three years, but it will be the last time you will have to make those changes to get the body you want. Be patient.
You need to persist to achieve real weight loss...
If you have a relapse into bad habits, don’t give up. Just pick yourself up and continue moving forward. If you are persistent and are patient working towards your goal, you will get there. If you don't see the results that you want, be patient and what you need to do is pay attention to the small things, change the way you eat, exercise and surround yourself with the right people. Focus on all the small accomplishments you have made and continue moving forward and that’s when breakthroughs come. It's human nature to want to give up when life gets challenging.
When I continue and persist, that’s when I go to the next level and that's when I feel better, so you must persist with the process.
Keep that in mind this first factor, it takes time, patience and persistence...
Remember to revisit our goals if needed is the second factor...
Sometimes we don’t have the energy or the motivation, sometimes it’s hard to focus, especially in the hard times. For me, as an example, I usually raise my standards all the time and I do my best and I continue aiming higher because I know it's fulfilling. I know it gives me results but at times I do lose focus and start to procrastinate. I get into my comfort zone, and I forget about my goals. Not only do I forget about my goals, but I get distracted. So, if you revisit your goals and you make sure you know the reason why you are doing things, then you will get the motivation you need. Slap yourself in the face and ask yourself, "Why did I wake up today? Why did I sign up for a weight loss program and hire a coach? Why do I go to the gym? Why do I go for a run or prepare my breakfast or cook at home and instead of eating fast food? Why do I eat a diet high in veggies? Why am I making my lunch every day?” You need to understand that every single thing that you do has a purpose. If not, you won’t have the energy to push onward.
When you revisit your goals and remember the reasons why you are doing every single thing that you do every day, remind yourself that you made a promise to yourself. One thing I notice is that people don't trust other people. That is the reason why contracts exist. It's because we promise, but our promise becomes something very vague.
You can say to yourself that you are going to lose 20 or 30 pounds in a year. When you are not feeling confident or if you break your promise because you know you're lying to yourself and you're not living up to the promise you made or you sign a contract with somebody else, you're not only making that promise to yourself, but also the other party. If you fail, your self-confidence suffers. You need to keep the promise that you made to yourself and stay on course because you remember the reason why you do what you do.
Let's talk about the three factors you must apply for weight loss, change…
You need to change. You have understood that if you don’t change, nothing will change. This includes your habits, your way of thinking, your life, your actions, and even your friends.
I know I talk about my past a lot, when I had no goals, when I had no life, and I was very lost. I had a lot of friends; we would party all the time. I would always buy them dinner, drinks and spend money on them. I always had a lot of friends around me. When I decided to make changes in my life, I found the principles that I needed to follow and put my priorities in place. That’s when I decided to change to do the right thing. I was going to change and make a difference in this world. I did notice that when I fell into depression, none of my so called friends called me to ask how I was doing or if they could help me. But when I was drinking and partying, I had friends. They were the wrong kind of friends. They had the same bad habits I had. It's not a crime for them to have those habits, but you have to ask, are these kind of friends going to help you to move forward toward your goals or pull you back down? If this friend is asking you to stay and watch a movie and eat chips and not go for a run today. do you think that at that moment, they are thinking about you or about themselves? The kind of friend you need is one that will say, "Put on your tennis shoes, let's go for a hike.” Instead of going out to dinner and a drink. A real friend is someone who is there to help you to progress, to move forward. So, ask yourself if the people around you are helping to become smarter, do they help you be successful in your family or in your connection with God? Do they help you invest your money? Are they the kind of person that will help you reach your goal and cheer you on along the way?
The friends that I have now help me with my journey. They want the same things I want, to be fit and to contribute to the world. We come up with new plans of how we are going to help each other. We listen to each other when we have problems. There is nothing wrong with old friends but sometimes we just take different roads.
In summary, the first thing that you have to keep in mind is that weight loss and transforming your body is a process. It takes time and requires patience and persistence. The second is about revisiting your goals. It's important for you to go back, so you don't forget about your goals and awaken those feelings that you had when you signed up and going back to the contract that you made with yourself and not letting yourself down. You want self-confidence, you need to be true to yourself. The third point is to change your life, including your friends; surround yourself with people who will contribute to your life.
Those are the three factors you need for weight loss. These three factors take into consideration to transform your body.