Day 33: Will Power
Yesterday, I woke up and weighed myself. Weight is: 84.7Kg. Yesterday I consumed 125 calories below my BMR and did 290 calories of exercise above my BMR. Total deficit is 415 calories.
Today, I woke up and weighed myself. Weight is: 83.7Kg. Yesterday I consumed 211 calories below my BMR and did 224 calories of exercise above my BMR. Total deficit is 435 calories.
I forgot to post yesterday. I was busy doing all the things I’m busy doing trying to stay busy.
Whoah!!!! The day before yesterday, I had a 415 calorie deficit and yesterday I had a 435 calorie deficit and my weight went up by .7Kg. Obviously I did a miscalculation somewhere. My guess is the pizza. The pizza I ate was way more than what I entered into the app. So I guess a future blog post will be about properly estimating caloric value of something you don't know.
Your body is a system, and we are still trying to figure out how it really works. Why did I gain a Kg then lose a Kg in a few days while not doing 1Kg worth of eating and 1Kg worth of exercise. I have a few guesses, but really, no definitive answer. The only way to deal with it is to focus on long term goals and short term actions, without worrying about the day to day swings.
Often we consider our failure to lose weight to be a failure of our will power. We will then go on berate ourselves for our lack of will power, and say “If only I had better will power!” The reality is, losing weight does take will power. But, will power doesn’t just happen. Like becoming a master craftsman, will power takes time, training, and dedication. Luckily, using various techniques, we can shortcut the learning curve and make it a little bit easier.
The good thing is, most of us won’t need much of either to make a significant difference in our lives. You have to cut out some food from your daily intake and you have to exercise just a little bit more. A 500 calorie daily swing can mean a full pound a week of weight loss. Where does the will power to create that swing come from? There is only one place it can come from: You. But, how do you get that will power? Many people have tried many times to start a diet and exercise routine, and have failed. Where did they go wrong? Or more accurately, what do they need to do differently to be successful?
The answer to that is in two parts. The first is habits. You need to change some habits such as eating too much and eating the wrong stuff, then you need to create a new habit such as exercising. The second part is psychological manipulation. We will use psychological manipulation to keep our habit restructure progressing in a positive manner.
We start building good habits by asking, what are some of the habits we need to rid ourselves of? Everyone will be different, but some that come to mind are; eating too much, eating the wrong kinds of food, eating at the wrong times, and sitting all day at a desk in front of the computer. Some examples of habits we need to create are; eating the right food, eating at the right time, eating the right amount of food, and exercising.
Next, we identify those psychological influencers that will help us build our good habits, and help eliminate those bad habits. Four of Cialdini’s six psychological influencers will help us here. Those are Liking, Consistency, Authority, and Social Proof.
Thirdly, we learn to understand the physics of weight loss. Calories in equals calories out.
Last, we record data daily, but we only consider long term trends.