When you've made the decision to drop fat, you've probably made loads of really clever
plans about how you're going to go about it.
But as you well know, the planning phase isn't the one that actually gets you there.
That's comes from the implementation.
And this is where everyone falls down.
Happy days though because the problem is Easy solved.
Cause to be fair it only takes about a minute of each day to solve this issue.
Its actually really simple when you know how.
And that's what im going to teach you today.
Once you have this new knowledge, you can tie your amazing plans to equally amazing
implementation.
And this way, your going to get the ball rolling, and the weight is going to start dropping
off.
Surprisingly, its the small changes that lead to big lifestyle adjustments.
Trying to lose weight by suddenly shifting everything you currently do in your life isn't
going to work.
The shifts just too big, compared to how you live your life now.
And being human…you very rarely want to have sudden huge modifications to your routine.
Its just not natural.
So what you're going to find if you use this approach…is it isn't going to take
long before your mind rebels and old habits start to creep back in.
And this is going to have a bad effect on your results.
Meaning when you step on the scales and see less and less weight loss happening each time
you're going to lose more and more motivation.
This is a distaster….as Motivation is your bread and butter when it comes to sticking
to weight loss goals.
Without it your going to find yourself quitting before long.
This is why if you want to not only lose weight but you want to keep it off then you have
to break the picture down into small bits.
Cause by making life style changes into just a piece by piece approach it helps to keep
your brain in check.
And that means its 1 less thing you need to battle against.
At the end of the day, if your minds rebelling against your lifestyle shift, then you're
chance of coming through with a victory is slim to none.
But if your heads in the right place and on board then you'll find that there isn't
much that can knock you off track.
Remember…Our psyche has two sides to it….logical and emotional.
And the emotional side is incredibly skittish.
If it feels like your trying to change your routine and your habits it doesn't like
it.
And as soon as it comes up against any type of issue from doing so its going to throw
up its hands, shouting "See!
This is why it isn't worth it"…followed by legging it back to its comfort zone, also
known as your previous behaviours.
And the really bad news, even if you think you're a very logically minded individual,
the emotional side of your mind is the one calling the shots the vast majority of the
time.
I actually did a couple of videos talking about this, and how to get the emotional side
on board.
They've got some amazing tips, so if you'd like to learn more then check the description
for links.
But all you need to do is fool the emotional part of your brain by making the changes small.
This means its far less likely to kick your rebellious side into drive.
And as the small changes add up and up, you'll find before long that your looking back to
where you started with some disbelief, as its going to be so far from where you now
stand.
And, at the risk of sounding like one of those cliché late night adverts, that's not all!
Because when you break down changes, you get to see which ones actually work for you, as
the individual that you are.
Think of yourself as a scientist, collecting data.
Your going to make hypothesis of what lifestyle adjustments are going to work for you, and
then test them out.
But like any good science experiment, if there are loads and loads of variables, or in other
words you've changed lots of things at once, then you've got no way of knowing what worked
and what didn't.
The video series that I've been creating and releasing for you over the last couple
of weeks has all been geared towards showing you the best way to go about these consistent
behaviour adjustments.
First we discussed several methods you can use to find what shifts are going to be worth
testing out for yourself, including using solutions focused therapy, barrier identification
journals and the miracle scale.
And then the last couple of videos gave you an idea of how to set up behaviour changes.
As this can have its own bearing on whether they're going to work for you or not.
If your going to make any real use of the contact in todays lesson then you will defiantly
need to have an idea on these bits and pieces.
So I've given you links down in the description so that you can jump in and learn more when
you're ready.
All of these lifestyle adjustments, these behaviour modifications, we refer to as your
critical moves.
Because they are the critical shifts in your current position that you're going to have
to make to get to your destination.
And once you know what these are, you need to start implementing them.
To really make this effective the Body Vision method asks that you link them into short
term goals.
If you need to learn how to make effective short term goals then I've provided you
with a few videos explaining how.
Again you can find them by having a gander at the description section.
In brief though if you use 2 week short term goals, you attach your critical moves to them
and then test them out to see which actually work for you.
This testing is a key part of the ethos that Body Vision was built on, as my research demonstrated
that its essential for long term weight loss to be achieved.
Anybody can use boring and restrictive diets and exercise routines and drop several stone.
But if you don't actually enjoy what you're doing then before long you'll return to
your old ways, and so your old weight.
Before we have a chat about the testing part of the approach though its worth understanding
some of the key errors people make when implementing their critical moves.
The first, is not having them written down!
And Yes I know.
It seems so obvious.
But as a weight loss coach I cant tell you how many times ive worked with people who
just try to keep everything in their heads.
It's a brave tactic, and one that never works.
Because life has way too much going on to retain all of our thoughts.
So jot down your critical moves instead.
And I do mean on paper, using a pen!
Weird as it may seem, research shows there is something about writing down, rather than
typing up, that makes your brain retain information more readily.
It's a common tactic show to be useful for students or those who need to get knowledge
in their brain for some kind of test.
So dust off your note pad!
The next weird trick that science loves when it comes to lifestyle adjustments is the use
of contracts.
So instead of just jotting down a list of changes your going to make, format it like
it was an official document being drafted by your lawyer.
So you could start it our with something like "I..Joe blogs…herby state that I will
perform the following to the absolute best of my ability"
Follow this up with a numbered list, outlining each of your critical moves 1 by 1, in short
and clear sentences.
After this use a sentence to specify when your going to run the tests of these behaviour
medicates till.
Something like "these critical moves will be performed every day up the 28th of April
2017"
Then at the end have a section that requires you to sign…print your name...and date it.
And just under this have a witness section, where you get one of your loved ones to also
sign, print their name and date.
I know, it seems really weird.
But its proven again and again to be really effective at keeping you on track.
Once you've got this far the most important aspect of doing any kind of lifestyle shift
comes into play.
You HAVE to keep what your meant to be doing at the very forefront of your thoughts.
Because at the end of the day lifestyle changes are tough at first, and often aren't something
your massively looking forward to.
This isn't always the way, I can promise you that.
As you get more into them you'll find that actually they aren't that bad, and if your
looking for and testing critics moves in the right way you'll find that actually they're
really enjoyable.
But we all know that at the beginning anything that can distract you is going to push what
exactly your planning to do to the back of your mind.
So….your going to need to remind yourself constantly what the rules of the game are.
And its easy to do.
It literally going to take about 1 to 2 minutes of your day.
But after working with clients for well over a decade within this industry, I can promise
that this is the one habit you'll install that will make the biggest difference to sticking
to your changes.
Read your contract.
Word for word.
Don't skim it.
Take in each and every word.
As often as possible.
I would advise a minimum of twice a day, and each time read it 2 to 3 times.
Make sure your not distracted whilst you do, so that you can really take it in.
Scanning it quickly will only result in you forgetting it just as fast.
From the work I've done with others it appears that one of your reading session has to be
earlier in the morning…cause this sets your brain right for the rest of the day.
Then have a read again at least once later on In the day.
Defiantly make sure that any situations that can hurt your ability to stick to the plan
have a reading just before them.
So for instance before dinner, if you often find yourself distracted and eating badly.
Or possibly you snack in the afternoon.
Or it could be that you're meant to exercise mid morning but often find yourself busy with
other tasks.
Basically, you need to get your head right in the morning…and then remind yourself
of what your meant to be doing before any situations…where you'll likely be distracted
or fall into routines and habits that don't match up with your plan.
And to really make the most of this trick, you're going to need to make it into a habit
itself.
Don't just tell yourself that you'll read it in the morning and then again before lunch
and dinner.
You'll forget.
Instead….use a cue.
Make a trigger that every time it appears you read your contract.
So for instance if you lie in bed for 5 minutes before you get up, do it then.
Or if your drink a coffee every morning before going to get the bus.
Maybe you hoover the house in the early afternoon every single day.
If so, Then place a copy of your contract on top of the hoover, so that you get into
the routine of reviewing it every time you go to the cupboard.
And that's it.
That's everything you need to do to apply your critical moves.
The only missing component is to commit.
Really Wholehearted give your best.
Attempt to stick to every move, every day.
This way, you can easily judge, when the short term goal is over, whether these moves worked
for you.
If you really tried to commit and you managed to have next to no slip ups, then that change
seems to have some legs.
But if you really went for it, but found you jus couldn't stick to the adjustment, then
for whatever reason that move doesn't work for you.
But no bother, cause we're just going to analyse why, adjust and test again.
By doing this you're always going to be moving forwards, as your always going to be
learning more about how to be successful next time.
I'll be releasing a video in about a weeks time that outlines how to go about doing this
analysis and adjustment, so if you aren't part of the Body Vision subscribers then click
the button down below to make sure you don't miss out.
If you want to catch it as soon as it releases then you can press the little bell icon next
to the subscribe button.
YouTube will then drop you a notification whenever I upload a new lesson for you.
Next time we're going to take a gander at the best way and easiest way of noting down
how your critical moves went, as this makes the job of seeing why they did or didn't
work way easier.
For today though just make sure you've taken on board that you need to write down what
you're going to do…and then you need to review this as often as possible.
These 2 steps are simple…they're only going to take a minute or two of your time
a day…but without them your chances of getting to your desired destination are pretty slim.
If you've found any use from todays lesson a like would be massively appreciated.
I'm in the very early days of trying to build up this channel.
And the only way YouTube knows that I'm providing anything of value is if it sees
people are liking my content.
As of course, if you have any questions about anything…then you can speak with me directly
in the comments section below.
The next video will be up in just a day or two…so ill hopefully see you then.
But In the meantime…as always….make sure you take care of yourself…and have a great
day.
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