There’s no point sugar-coating it anymore because that’s what got most of us in this pickle in the first place. Weight loss can be one of the most difficult things anyone can do and even if you hit your goals the odds are still against you.

That’s why we try to make losing weight as easy as possible so you can focus on life and all the good stuff that comes with it. At the end of the day, the KEY to losing weight (along with the right tools 😉 ) and keeping it off is changing your bad habits into good habits.

Now saying that and doing it are 2 different things and as humans, this is where we get caught up. The gap between what we want to do and what we end up doing is where we fall short, why?  Because life happens and predictable things get in our way but if we know they’re coming then can face them head-on.

Here are five behaviors that can help make your healthy goals doable.

1. Small, Repeatable Steps

So you have made the decision to lose weight and change your life for good! And you really mean it this time. Now it’s time to stop eating junk food, cut out alcohol, stop smoking, sign up for the gym, get up early, meal prep and it all comes crashing down!

Time to pump the breaks and start small, hell let’s even call them baby steps.

Trying to take on all that on day 1 is a big ask for anyone and behavioral theories suggest that the less attainable a goal seems, the less likely we are going to take action. Despite how excited and good, you feel ultimately you are setting yourself up for failure.

Instead of envisioning a complete transformation try to set goals that have a 95% chance of you completing and repeating. 

So the takeaway here is to be really specific about a small simple goal that you can focus on day in and day out until it’s a habit, here’s one for free just have your Man Shake twice a day. That’s it!

If you want to add on something else at the same time just make sure your approach is one that genuinely fits into your life as it is today.

2. Focus on “How” and not “What”

More often than not we think about what we will or won’t eat or how will I make it through the workday but how many times do we actually stop and figure out how to do it?

For example, How will I lose weight this week?

  • Drink my Man Shake for breakfast and lunch
  • Prepare my snacks the day before
  • Drink 2L of water each day
  • Avoid the lunchroom vending machine

It’s important when you tackle anything new in your life that you focus your energy on exactly how you will make it happen. Honestly ask yourself how am I going to stick to the program this week, plan your attack and execute.

3. Non-scale victories

Let’s get this out of the way right now. The scales are not your master!

It’s easy to focus on the scales because that’s the ultimate goal right? At first, it can be exciting after that first quick week of weight loss and before you know it, you are terrified to get back on after a week of a plateau or worse a gain. To many blokes get obsessive and worried about the magical numbers.

So it’s important to be aware of other non-scale victories to measure your success like,

  • How are your clothes fitting?
  • Improved energy levels
  • Body measurements (Waist, Thighs, chest)
  • Photo comparison

That way it keeps your head in the game and helps you take on another day.

4. Don’t be hard on yourself

I’m going to keep this simple, you will fail.

Just about all of us will have a bad day it’s unavoidable. When the boys come round to watch the footy and you cave after a brief “I’ll just have one” and you find yourself 10 beers and 6 pizza slices down it’s not the end of the world. It’s 100% normal and inevitable.

Don’t beat yourself up all you have to do is shake it off (pun intended) and reset for the next day, just don’t let that bad day turn into a bad week. It’s that simple.

5. Track what you eat

One of the best tools in your arsenal you can have is a food diary. Now I’m not saying you have to track every single crumb, calorie, or macro but just your daily intake.

Research has shown that having a food diary is a powerful behavioral strategy for weight loss. It helps hold you accountable and gives you a chance to notice any patterns for better or worse. There are also plenty of apps you can download that not only help with food intake but also setting goals and tracking your journey.