Self-discipline:
Refers to the ability to control one’s impulses, emotions, and actions to achieve a desired goal or adhere to a particular standard. It involves the capacity to stay focused, committed, and consistent in pursuing objectives, even in the face of challenges, temptations, or distractions. It often requires establishing and maintaining routines, making conscious choices, and exerting willpower to override immediate desires for the sake of long-term objectives.
In essence, self-discipline involves self-control, determination, and the ability to regulate one’s behavior in alignment with personal goals or values.
“Endure the pain of discipline or the pain of disappointment.” – Many
“Discipline weighs ounces while regret weighs tons. Discipline is a complete must to achieve a healthy and balanced life.” Jim Rohn
“Easy choices, hard life. Hard choices, easy life.” Jerzy Gregorek
To Jerzy’s point we must take most of our decisions seriously and give them space and some time to excavate them. You won’t have to all the time, but creating a routine of this will have you in line with a much more balanced and healthy life. Ignoring that and just living life with your gut instinct and shooting from the hip can become a very painful existence. Enter Self-Discipline.
While I don’t subscribe to white knuckling your weight loss journey and just trying to use superhuman willpower one must demonstrate a competent level of self-discipline.
Self-discipline is a skill that can be developed and strengthened over time. It’s not necessarily something you’re born with; rather, it’s cultivated through practice, consistency, and mindset. Here’s how self-discipline can be created:
A match made in heaven is to demonstrate self-discipline with intentional environmental set up. This would be having the healthy foods pre-cut, prepared and ready to eat. Minimizing the excuses you know you can make for why you’re not eating healthy. Removing some of the higher temptation foods that are high in calories and ultra processed. Then add in some self-discipline and you have a solution that’s pretty bulletproof.
Let’s look at how Self-discipline is crucial for weight loss in several key areas:
- Consistency: Self-discipline enables you to stick to a routine, whether it’s regular exercise, healthy eating habits, or portion control. Consistency is key in weight loss; it’s not just about short bursts of effort but rather sustained changes over time.
- Resisting Temptations: It helps you resist temptations that might derail your progress, like unhealthy foods or skipping workouts. With discipline, you can stay focused on your goals even when faced with challenging situations.
- Building Healthy Habits: Weight loss isn’t just about shedding pounds; it’s about adopting a healthier lifestyle. Self-discipline allows you to establish and maintain new habits that contribute to long-term health and well-being.
- Overcoming Obstacles: There will be setbacks and obstacles in any weight loss journey. Discipline helps you stay motivated and navigate through these challenges without giving up. (Key point: There will be setbacks but without giving up)
- Mindset and Motivation: Self-discipline helps foster a positive mindset and motivation. It keeps you committed to your goals, even when progress might be slow or when results aren’t immediately visible.
In essence, self-discipline acts as the foundation for making sustainable lifestyle changes, which are crucial for achieving and maintaining weight loss goals in the long run. Remember RELOCATION not VACATION.
Ok, I get it, self-discipline is important, but how do I do better? How do I make progress? How and what do I practice each day/week to sharpen and better those skills?
Great question and here’s 10 strategies to really think about and apply.
- Set Clear Goals: Define your weight loss goals in a specific, measurable way. Break them down into smaller, achievable milestones.
- Create a Plan: Develop a realistic plan that includes both diet and exercise routines. Make sure it fits your lifestyle and is sustainable in the long term.
- Track Progress: Keep a record of your food intake, exercise, and progress. This can help you stay accountable and motivated.
- Build Healthy Habits: Focus on making small, sustainable changes in your eating and exercise habits. For example, elimi, or incorporating regular exercise into your routine.
- Manage Temptations: Identify triggers that lead to unhealthy eating habits and find ways to manage or avoid them. Stock your home with healthy food options, and plan meals ahead of time.
- Find Support: Seek support from friends, family, or a support group. Having someone to share your journey with can provide accountability and motivation. Hire a professional for support and education.
- Practice Self-Control: Learn to manage impulses and practice saying no to unhealthy food choices. Mindfulness techniques like deep breathing or distraction can help when cravings strike.
- Celebrate Small Victories: Acknowledge and celebrate your achievements, no matter how small. Reward yourself (not necessarily with food) for reaching milestones.
- Stay Consistent: Consistency is crucial. Stick to your plan even when you don’t feel motivated. Remember, discipline often involves doing things even when you don’t feel like it.
- Be Patient and Kind to Yourself: Weight loss takes time, and setbacks are normal. Don’t be too hard on yourself if you have a bad day. Learn from it and move forward. This is also where a coach or support group helps so you can realize it’s not just you going through this as well as knowing it’s completely normal. It’s actually part of the experience. Perfection is a myth and it’s also the enemy of progress.
Remember, self-discipline is like a muscle—it takes time to build and strengthen. Start with small steps, be consistent, and gradually increase the intensity of your efforts.
Think about the evolution of a weight loss transformation.
A person goes to the gym on day 1. They wake up on day 2, look in the mirror and nothing has changed. They go to the gym on day 2, wake up on day 3 and look in the mirror and nothing has changed. Does this mean it’s been a waste of time? That the person is a failure? Of course not, but what happens when they hop on the scale week 2, and look in the mirror? They see a few pounds have dropped and clothes are fitting a little better.
What happens at month 3 when they look at the scale, the mirror and put clothes on? They’re probably going to start to see some impressive and motivating progress. By this point people are probably making comments about how they look and asking if they’ve lost weight.
Self-discipline will be similar where you will put in effort at first and feel as if nothing is happening. But when you fast forward 1 and 2 months down the road decisions are going to be easier. Fighting the usual temptations won’t be as hard and making the healthy choice will be easier. You will have setbacks, but staying true to the course and practicing these principles will yield the results you are looking for.
Self-discipline plays a crucial role in achieving weight loss goals. It involves the ability to control impulses, stay focused, and maintain consistent habits that contribute to a healthier lifestyle. Here’s why it’s important:
- Consistent Exercise: Self-discipline helps in sticking to a regular workout routine, which is essential for burning calories and improving fitness. Picking a consistent schedule increases your odds of sticking to the plan as well as creating a healthy sleep routine.
- Healthy Eating Habits: It aids in making mindful food choices, controlling portion sizes, and avoiding unhealthy temptations or emotional eating.
- Persistence: Weight loss isn’t always linear; there can be plateaus and setbacks. Self-discipline helps in staying motivated and continuing efforts even when results are slow or not immediately visible.
- Long-term Maintenance: Building self-discipline fosters habits that are crucial not just for losing weight but also for maintaining a healthy weight in the long run.
- Resisting Temptations: Whether it’s skipping a workout or indulging in unhealthy foods, self-discipline helps in resisting temptations that might derail progress. Set your environment up in a way that the HEALTHY choice is the EASY choice.
However, it’s important to note that self-discipline doesn’t mean being overly restrictive or punishing yourself. It’s about finding a balance, making sustainable changes, and being kind to yourself along the way. Setting realistic goals, having a support system, and being patient with yourself are also crucial components of a successful weight loss journey.
“If more information was the answer, we’d all be billionaires with perfect abs.” Derek Sivers
More information is not your problem and I bet more self-discipline is.
Your coach – Matt
