Why Motivation does not help you lose weight

Motivation is flawed, you need habits

Have you ever found yourself saying, "That's it, I'm losing weight, I'm getting fit!" only to find that two weeks later, the motivation train has left the station without you? You're not alone. We've all been there, buying a ticket to ride that train and then finding ourselves standing on the platform as it pulls away. Let's face it: relying solely on motivation for weight loss is like trying to catch a butterfly - it's elusive and even when you catch it, it's hard to hold on to.

But here's a wild idea: What if I told you that the key to weight loss isn't in this momentary flight of fancy? What if, instead of chasing the motivation butterfly, we focus on something more grounded, something like... consistent habits? 

It doesn't have the same glamour as the 'big, radical achievement' dreams, but bear with me. Imagine a path to the body you want in 12 months without having to turn your life upside down right now. Intriguing, right? Stick around, and we'll dive into why consistent habits beat motivation in the weight loss journey.

Motivation

Motivation is like that high-octane fuel that gives us a kickstart. It feels fantastic. You're all fired up, ready to conquer the world, or at least the part of the world that involves the gym and your kitchen. But here's the thing about motivation—it's a bit like a shooting star, bright and powerful but burns out fast.

Take my client Jane, for example. Before we started working together, she was a classic case of "all gas, no brakes". Jane would embark on these epic two-week cycles of training six days a week, paired with fasting. However, by the end of the second week, a social event would come up, and she'd veer off course and give up. It was a roller coaster ride of high motivation and crushing defeat. 

The tricky part about relying on motivation is that it's unpredictable and can leave you stranded when you need it the most. It is over rated and not required nearly half as much as you might think. 

Habits

Let's switch gears and talk about habits. If motivation is the flashy sports car that zooms past you on the highway, habits are more like the reliable family wagon that just keeps chugging along, mile after mile. Not as glamorous, sure, but when it comes to long-distance journeys - like weight loss - it's the one you want to be driving.

Habits are behaviours that, once established, operate on autopilot. You don't have to psych yourself up to brush your teeth every morning (at least, I hope not!). You do it because it's a habit. Imagine if your weight loss behaviours were the same. No need for a pep talk to get yourself to choose an apple over a chocolate bar. You do it, naturally, as a part of your routine.

This is where the idea of "tiny habits", popularised by behaviour scientist BJ Fogg, comes in. The principle is simple: anchor a new habit to an existing behaviour. Instead of trying to overhaul your diet, for example, you'd just add more whole foods to your current meals. It's a small change, but one that can add up to big results over time.

Why Habits Beat Motivation

Now, let's address the elephant in the room: why do habits trump motivation regarding weight loss? 

Well, the thing about habits is that they're like those trusty childhood friends who are always there, rain or shine. Conversely, motivation is like that exciting but unreliable friend who pops in and out of your life. It's fun when they're around, but you can't count on them.

Habits win because they're predictable. External factors less influence them - whether it's a bad day at work, a rainy morning that kills your jogging mood, or a tempting dessert at a party. They stick around.

Consider my clients. It wasn't drastic dietary changes that helped them lose weight. Instead, it was the consistent, small, new behaviours they integrated into their lives. You know, like adding more whole foods to their existing meals. Nothing fancy or revolutionary, but these tiny habit changes led to sustainable weight loss.

They do this because they have a secret weapon: they operate largely subconsciously in our brains. Once you establish a habit, it doesn't require conscious thought or effort - it just happens. That's why you don't have to wrestle with decisions like whether to brush your teeth in the morning or not. It's automatic. This leaves your conscious brain free to focus on other things - like your work, your family, or the latest episode of that show you're hooked on.

How to build habits

Building consistent habits is all about starting small and letting those behaviours compound over time. Think of it as adding a tiny grain of sand to a pile each day. On any given day, that one grain doesn't seem to make much of a difference. But over a year, those grains of sand build up to form a significant mound.

The same principle applies to weight loss habits. Adding a serving of vegetables to your dinner may not seem revolutionary, but over time, that extra veggie intake can have a significant impact on your overall health and weight. Regular small workouts, even just 10 minutes a day, can add up to over 60 hours of exercise by the end of the year!

Building habits isn't about making big, drastic changes. It's about making small, manageable tweaks to your everyday life. These tweaks, when done consistently, will compound over time, leading to substantial changes. Before you know it, you'll find yourself leading a healthier lifestyle without turning your world upside down.

In Jane's case, we focused on small, sustainable changes instead of overhauling her diet and workout regimen. These changes, over time, compounded into the transformation she was seeking. The beauty of this approach is that it's sustainable. It's not a quick, temporary fix but a lifestyle change that can lead to long-term success.

Patience

Be patient with yourself. Building habits takes time. It's not a quick fix, but a marathon. Don't expect to wake up one day with a whole suite of new habits. It's a process of small, daily actions. Some days it will feel like you're not making any progress at all. But remember, a year from now, you'll look back and see how far you've come.

Resilience

Finally, resilience is key. There will be days when you falter. You might miss a workout or indulge in a sweet treat. But hey, we're human, not robots. The key is not to let a single slip-up derail your entire journey. Get back on track and keep moving forward. Just like Jane, it's not about being perfect; it's about being persistent.

So, there you have it. When it comes to weight loss, it's not about having the right amount of motivation; it's about having the right habits. Habits, unlike motivation, are reliable, consistent, and most importantly, sustainable. They're your trusted companions in this journey of weight loss and healthier living.

The next time you find yourself waiting for motivation to strike or feel disheartened when it flickers out, remember this: Motivation may start the journey, but it's habits that drive you to the destination.