Creating Your Action Steps….once you have chosen the end result that you want to create in your weight loss program and have made an accurate observation of your current circumstances, your third step will be to create a list of the action steps that will help you move toward your major health goal!
As you remember, in the 5th part of this chapter, I wrote that 99% of your success will depend on the skill of observing your current reality.
Well, when you create the action steps that you will take in your weight loss program start with the simplest and easiest steps, and while you are taking them observe everything that happens.
For example, take the food you are eating now, and break it up into four equal meals. Then eat the first meal as soon as possible after waking up, and the other three meals eat about every 3-5 hours during the day.
In addition to this, drink plenty of fresh water, but make sure that you do this when going to the bathroom is not a problem for you. For example, if you work or study, then drink more water when you get home.
Creating Your Action Steps….and, either in the morning or in the evening start to walk on a daily basis. Start with 5-10 minutes per day, and then increase your duration by 5-10 minutes per week. Make sure that you increase the intensity that you will be using very slowly, until eventually you will be walking as if you are late to an appointment and you are in a hurry to get there.
These are just some simple and very easy things you can start out with TODAY that will start to produce results while you are working on your goal setting chart, and while we will be covering all the other elements of creating permanent fat loss.
Now, here is something very important to understand about using action steps that are simple and easy when creating results!
Creating Your Action Steps….from my experience, I have noticed an amazing phenomenon with many of the clients that I have helped to lose weight. I will try to describe it below to the best of my ability.
The majority of my clients, during the first consultations have a VERY difficult time accepting the fact that simple and easy steps can produce amazing results in their weight loss programs.
Most of them don’t believe that these actions can help them to burn off the unwanted body fat that they currently have, and ask me to provide them with something more difficult.
When I just started my weight loss consultation business I could not understand this phenomenon, but eventually I figured it out. It is very simple, and once you grasp this, creating permanent fat loss will become much easier for you, and you will have more fun doing it!
Okay here it is: When things are very easy to do, some people think that they have limited value, and are not worth doing.
But, in reality this is not true.
The value of an action cannot and should not be measured by the magnitude of its difficulty, but by the impact that it has on the result you are trying to create. This means that on the road to creating a new and better pattern for creating the body of your dreams, your first insight is that easy is often good.
There are many things you could be doing for yourself that would be easy to do, but you don’t do them. If you did do them, you would see a change for the better, but still you don’t do them. Why? Well, for example when it comes to exercise, most people, who don’t exercise, don’t exercise because they simply don’t like to exercise.
The fact is that there are things that are good for you that you don’t like to do. If you did like doing them, you would do them. You would simply be automatically motivated to do them.
You don’t need to convince yourself to do those things that you like doing, right?
What this means is that if you don’t like doing something that is easy, the chances are very low that you will do this thing, especially for extended periods of time.
Creating Your Action Steps….and the simple truth is that as a human being, you don’t like doing things that you don’t like doing!
This is very, very important to understand if you want to create the body of your dreams!
This is important because there will be a lot of simple and easy things that you will have to keep doing while you are moving toward creating the body of your dreams, and most likely there will be a few simple and easy things that you will have to keep doing in order to maintain this result in the long term, once you actually reach it!
Once you understand this simple truth, you can stop trying to pretend that you like what you don’t like, in order to motivate yourself.
Creating Your Action Steps….trying to convince yourself that you like something that you don’t like is called lying to yourself. And this is not a good position from which to produce irreversible, long term weight losssuccess.
Most of us have been taught to lie, to think that somehow we do, should, or can like what we don’t like. But we can’t. We like what we like, and we don’t like what we don’t like.
Nevertheless, sometimes things we don’t like are actually good for us. Even more importantly, they serve to support things that we very much want! For example, while we may not want to eat healthy food and walk every day, we do want to support our own health and well-being.
This means that if there is an important enough reason to do something we will probably do it, even if we don’t like doing this thing. Why would you do something that you don’t like doing in and of itself?
Because of what this action supports! This is the most important insight about what can motivate you to do the things on a regular basis that you don’t like doing!
This point gives you the key to true discipline!
Creating Your Action Steps….let’s now think about the relationship between actions you don’t particularly like doing, and the outcomes that you want to achieve.
What is the relationship?
It is secondary to primary. Primary means first and therefore everything else is less important.
If you want to lose weight, you need to spend your time exercising and eating right. While you may not want to eat right and exercise, you do want to create permanent fat loss and the body of your dreams.
In reality there are two things that you want. The first is to have a lean, healthy body and the second is to spend your time in more enjoyable ways than exercising or eating healthy food in moderate amounts.
But these two things are mutually exclusive in that you can’t create the body of your dreams without exercising or without giving up eating more food than your body can “burn off” on a regular basis.
Your choices are very limited. You can either give up your attempt and have excess body fat, while you keep overeating and not exercising, or put up with the frustrating experiences of using proper nutrition and exercising, andlose weight.
Learning to like using proper nutrition and exercise on a regular basis
is not an option. This, most likely, will not work.
Creating Your Action Steps….now, as you start losing weight, you might start to like to eat healthy food and to do exercise more than you did before, but that’s not because you learned to like to eat healthy food and to do exercise, but because you are getting closer to your major health goal by doing it.
Please don’t waste your time trying to like what you don’t like. Instead make strategic choices about what’s more important and what’s less important to you.
Focusing on what’s more important and what’s less important is the most effective way to create what you TRULY WANT!
The choice that you make to eat healthy food in moderate amounts and to use exercise on a regular basis has to do with focusing on what is more important to you.
Creating Your Action Steps….if you know that creating the body of your dreams is MORE important to you (primary), then you can make a choice to support that outcome by doing something you don’t like, which is to eat healthy food in moderate amounts and to exercise on a regular basis (secondary).
In this case creating permanent fat loss is more important than the discomfort of eating healthy food and doing exercise. You don’t need to pretend that you like eating healthy food and exercising, if you don’t.
You can tell yourself the truth, which is:
You don’t like eating healthy food and exercising, but you will do what you don’t like because you are motivated by a higher interest, which is to create the body of your dreams!
You can create permanent fat loss by deciding what is primary and what is secondary!
Creating Your Action Steps….if you start to think hierarchically and learn how to think in terms of what is more important to you and what is less important to you creating the body of your dreams will become a reality in the nearest future!
If you adopt this principle of hierarchy, you will make your life simple, and will develop a single-minded focus that will help you to hit your main target with ease!
But, if you make everything equal, then your life will become more and more complex. The reason is simple: When things are of the same value, they naturally compete against each other for your time.
Simplicity comes from clarity about what’s important.
Life is complex when you have not decided what is important, or when you have made too many things important on an equal level, or when nothing in particular is important to you.
When you finally determine the highest position on the hierarchy, the theme in that position will organize your life, although it is more accurate to say that you will organize your life around it.
You might remember, in the previous part of this chapter I wrote that after thinking about what is most important to me in my life I realized that health is my number one value.
That day, everything in my life changed.
Creating Your Action Steps….after making this realization, I started taking actions that helped me to go from 285 pounds to 175 pounds in one year! And, before this, for eight years I was struggling big time, and nothing worked.
Use clarity to create your major health goal!
When you are clear about exactly what you want to accomplish, this simplifies your life, while opening a source of strength to tackle all the secondary choices that maybe needed to accomplish your goal.
Creating Your Action Steps….how do you reach such clarity?
When you are clear about your true desires, you can more easily support your hierarchy. If you know that you want to create a lean, healthy body, and you must eat healthy food and exercise, then you will be ready to do something that you otherwise wouldn’t do.
When you are clear about what is most important to you then you are ready to spend time exposing yourself to frustrating experiences, like eating healthy food and exercising, simply because it comes with the territory.
You will be supporting your primary choice by making the necessary, strategic secondary choices.
So if you don’t like to eat healthy food and exercise, why might you do it, and more than that, why might you be motivated to do it?
Creating Your Action Steps….the answer is simple: Because YOU LIKE THE RESULTS it supports. Over time, as you support those things that matter to you by taking the necessary secondary choices it takes to succeed, you will begin to experience a shift in orientation.
You will begin to develop a greater tolerance for doing things that you may not have liked doing before on their own terms.
You will do this because these actions will help you to create those results that truly matter to you!
And sometimes, by doing this you might begin to actually like doing the things you didn’t like before.
One word of warning though:
You may begin to like to eat healthy food in moderate amounts and start to like doing exercise, and that’s fine.
Creating Your Action Steps….but you must never lose touch with the actual reason why you are doing it. The danger is that if you begin to enjoy it, you may shift your standard of measurement from the major health goal that these actions support, and help to create to the experience itself.
This is not such a good transition because there might be days in the future in which you will not like to exercise and eat healthy food.
If you start to base your actions on the enjoyment of the exercise and eating healthy food, then you might give up on the days that you do not enjoy doing the exercise and eating healthy food.
Stay clear about your motives, and you will always make consistent secondary choices, and your chances of success will increase tremendously.
Just in case you are wondering about my own personal experience in this area, I have to admit that I have never really started to enjoy using proper nutrition. I don’t like the taste of healthy food that much.
I use proper nutrition for one reason, and it is because as soon as I stop using it I start to gain unwanted body fat, and start to feel unhealthy!
I do eat quite a lot of cheat meals, but this is because it is very hard for me to go without eating those foods that I love. But, I have recently decided that eventually I will give them up also. Why?
Creating Your Action Steps….the truth is this: While I love the taste of the deserts that I have been allowing myself to eat for over 15 years after reaching my ideal body weight, they make me feel physically uncomfortable inside.
Since the rest of the time I eat only healthy foods, I can tell the difference in the way I feel right away. But, for the last 15 years I have not been able to say good-bye to them.
But, today I am ready. This will be my last step toward creating a lean, healthy body that is overflowing with vitality. And to accomplish this I will be using 100% proper nutrition on a daily basis.
By the way, this is something that I have chosen for myself, and if you love cheat meals then you should use them and enjoy them!
Creating Your Action Steps….this has taken me many years, and it is not something that I suggest or recommend to anyone. You have to make your own choices based on what is truly important to you!
Now with exercise, yes I have started to enjoy it, and even in some ways even love it! To be completely honest, it is a love/hate relationship in a way, because before I start doing them I hate the fact that I have to do them in order to maintain my ideal body weight, and I really wish I didn’t.
But, as soon as I start doing HIIT (high intensity interval training) or using weight training, I completely forget about these thoughts and just love the way I feel while I’m doing them and after I finish doing them.
But, in the end, I am always focused on my major health goal, which is very simple, in case anyone wants to know.
Here it is: I choose to create a healthy, well-toned, muscular body, with 10% body fat and a visible six-pack!
Creating Your Action Steps….by focusing on this major health goal and objectively observing my current reality on a daily basis, the never-ending energy that I like to call Non-Stop Motivation has been helping me tremendoulsy to keep taking action without quitting or giving up!
This is what you will also tap into once you discover what is important to you and start to track your current reality on a daily basis!
In the next section you will discover how to create your own goal setting chart, and will take the first step toward producing an advancing structure in your program, so that structural tension will help you to move toward your major health goal, and to reach it in the fastest time possible!
From here you can also go back to the Non-Stop Motivation Section, where you can find all the other parts from the First Chapter.