My weight loss journey forced me to be disciplined to lose weight 

How to Be More Disciplined to Lose Weight

How many times have you tried to lose weight?

How many diets, pills or exercise programs have you tried which don’t work; don’t fit your lifestyle, or are just so restrictive, they’re impossible to stick to?

I’ve been there.

But I did something unique. I talked to people who had lost weight and kept it off to find out what made the difference.

And the key is discipline.

But not the way you think.

It is , though, about thinking differently. 

How you think about discipline defines whether you find it difficult or easy.

And when you think the way I’m going to show you, it all falls into place.

Now you may be wondering:

‘What does unlocking discipline really mean, and will it work for me? 

Will this approach work for my hectic, unpredictable life? 

Will these methods keep my motivation fired up, preventing me from spiraling back to square one? 

And is there actual science behind this, or is it just more smoke and mirrors?

I’m going to answer all those questions 

So, if you’ve been wondering how to stay disciplined to lose weight without sacrificing the thrill of living, then you’re in the right place.

I’ll show you how to dodge the common traps that derail most people, and how to turn science-backed strategies into your secret weapon for weight loss. 

This approach not only allowed me to lose weight and reshape my body but also gave me a redefined perspective on achieving goals in any aspect of my life. 

Are you ready?

The fundamental formula for losing weight, at its core, is the energy balance equation: You need to burn more calories than you consume. 

This principle sounds incredibly simple on paper. Everyone understands it. 

Yet, in practice it can be incredibly difficult. Why?

Firstly, you and I cannot look at a plate of food and instantly know how many calories are in it. That’s not a skill we have.

Secondly, modern lifestyles are built around convenience.

We don’t have to hunt our own food. Walking around a supermarket doesn’t compare to chasing down a wooly mammoth over 20 miles of glaciers. 

Then modern food is designed for taste not nutrition. 

Sweets, candy, cakes. Very dense, high in calories and offer nothing which your body really needs. It’s too easy to overeat without even realising it.

Then of course, we get out of bed, walk a few steps to sit down at your home desk, or walk a few steps and make it to your car, to get to your office desk.

Calories burned? Hardly any.

We sit all day, then sit down at night on a couch. The closest thing to exercise is watching the good guy chase down the bad guy on TV.

Calories burned? None. More likely calories added because eating whilst watching TV is a western hobby.

Which is why discipline isn’t just about discipline. It’s about behavior change. Changing your habitual actions. 

The people who transformed their weight didn’t think about discipline to stick to a diet, they thought about discipline to transform their life.

So is there a recipe for this kind of discipline? Which leads to behavior change?

Yes. I took what I discovered, applied it for myself. Tweaked it day by day until I had a recipe I could follow every time.

So what are the ingredients for self-discipline?

First off, all these ingredients allow you to tap into your intrinsic motivation. Which means the drive you have from inside of you.

Think about it. You don’t forget to eat because you have a drive from within to go eat. 

So you already have it, you just want to tap into it deliberately.

If you have to rely on external rewards to shape your behavior, as soon as those rewards stop or they lose their influence over you, your behavior stops. 

Which is one reason restrictive diets don’t last.

The most powerful driver of your intrinsic motivation is your identity.

Who you believe you are.

Think of it as a vision of who you would like to be.

What’s great about this is, you get to decide who you are, or who you want to become.

Are you someone who sits on the couch, or are you someone who seizes life?

It doesn’t matter how you’ve been in the past because that’s in the past. Even a second ago is in the past. You can reinvent yourself right now.

How does this work?

Because we have an innate drive to stay congruent with our self-identity.

You can’t smoke and convince yourself you’re a non-smoker. Doesn’t work.

For me, I took the things which are important to me and crafted an image in mind of the best version of me.

I wrote these questions in my journal.

• What does being a great dad look like?
• What does being a great husband look like?
• What does being a great karate-ka look like, because that’s one of my big interests.

Out of that I imagined myself in great shape. With loads of energy, feeling strong, certain of who I am.

This is your starting point because once you define your new identity, you will intrinsically feel obliged to behave in alignment with your identity.

Number 2: Want to lose weight? These words changed my life

Our brain thinks in symbols and stories, which we then translate into words.

Which means words have power. 

Words can help you tap into inspiration in the moment. Be a reminder of the new identity you’ve envisioned or even give you a kick up the butt when you need it during the day.

It’s very easy to get off track, especially when someone sticks a piece of cake in your face.

This is where the magic of a mantra comes into play—a key phrase, a statement, an affirmation that reminds you of who you are becoming. It’s a declaration of your commitment to your new identity. 

It’s a daily reminder that keeps you aligned with your goals, to turn your aspirations into actions that take you in the direction you want to go.

I’ll give you an example. When I decided I have to lose weight to be the person I described, I found it too easy to get off track during the day.

So I came up with a simple phrase. “I live in a calorie deficit”.

So if you offer me a piece of cake, in my head, I’m thinking, will this help me live in a calorie deficit? NO. 

Other ones I’ve heard are: “Food is just fuel” which helps shift your perspective on eating, reminding you to choose foods that nourish rather than simply satisfy cravings. 

And just to give you an example outside of weight loss. In my business, my phrase is “Do the work”. I find it easy to come up with thousands of ideas, but until I do the work, they’ll never mean anything.

Now, how do you craft a mantra that resonates with you? 

Start by asking yourself a few core questions: 

What values do I want to embody? 

What reminders do I need to stay on track? 

What words inspire me to make the right decisions, to keep me from being distracted? 

Keep it concise. You don’t want pages. You want short, sharp, to the point.

Remember, the right mantra can transform thought into action, and action into habit. 

Number 3: Change your weight loss journey by focusing on what you can control

Alright, let’s get real here. Life’s unpredictable, right? We’ve all been there, stepping on the scale and feeling like it’s just not on our side.

But here’s the deal, and I want you to listen closely: the game changer in your journey to health, to discipline, to that version of you that you dream about? It’s focusing on what you actually have control over.

Every single day, you’re bombarded with choices. What you’re going to eat, whether you’re going to move your body or just chill on the couch. These are the choices that are in your hands.

Let’s talk about the pain first. We’ve all felt it. You set this big goal, you’re gunning for it, but the scale? It doesn’t move.

That can be maddening, demotivating.

But here’s where the magic happens, where you flip the script. Instead of obsessing over that number, shift your focus to what you can actually control.

Your actions. Every bite you take, every time you decide to work out instead of hitting that snooze button again. These are your power moves.

Pleasure comes from knowing you’re taking the right steps every single day.

It’s in recognizing that while you can’t directly control the outcome, you can control what you do to get there. And that’s empowering. It’s not about the overwhelm of the big goal; it’s about nailing it today, in this moment. You control what you eat, you control if you exercise. That’s where your focus needs to be.

If you want to drive yourself crazy, focus on what you can’t control. Guaranteed to work, every time.

The energy equation drives this. Just 2 things. What you put in your mouth and how much you move.

Remember, it’s the daily actions, the choices you make right now, that are going to get you where you want to be. So, focus on what you can control. One choice, one day at a time. That’s how you build the muscle of discipline.

Number 4: Changing Perspectives can help you stay positive & avoid falling back into bad habits

Alright, let’s dive into something powerful here, something that can genuinely flip the switch on your progress.

It’s about changing perspectives, a trick I’ve learned from those who’ve nailed their goals and transformed their lives.

This isn’t just about seeing the end goal; it’s about mastering the art of zooming in and out on your journey, understanding when to focus on the immediate and when to pull back to see the whole landscape. 

Imagine this: you’ve planned to hit the gym today, but right now, you’re just not feeling it. That’s when you zoom out—think about the big picture, the why behind your sweat and effort.

It’s about reminding yourself of that ultimate version of you, the one you’re working towards. That vision? It’s your fuel.

But then, you’ve got to zoom back in, focusing on the now, the immediate action that’s going to get you one step closer to your dream.

This perspective shift is critical, not just for exercise but for your food choices too. Standing in front of the fridge, about to make a choice that could derail you?

Zoom out, remember your why, then zoom in and make the choice that aligns with your goals. 

This dance between perspectives is what keeps you moving forward.

The pain comes when we get stuck looking too closely at the now, getting bogged down by the immediate challenges, or lost in the daydream of the big picture without taking action.

But the pleasure, the real progress, happens when you learn to shift your focus dynamically.

It turns every decision, every action into a stepping stone towards your ultimate goal. Master this, and you’re not just chasing success; you’re living it, one mindful decision at a time.

And finally…

Number 5: Manage your expectations because self discipline isn’t an all or nothing journey

Alright, let’s talk about managing expectations. This journey to discipline yourself to lose weight —it’s not going to be flawless. You’re never going to stay consistent & be disciplined throughout, straight out of the gate. 

You’re human. Do you think you’re going to ace this without a single hiccup? No way. And guess what? That’s perfectly okay.

You might find yourself slipping back into those comfy old habits. I’ve been there too. I’d start seeing results, feeling on top of the world, then I’d think, “Hey, I can ease up a bit,” and before I knew it, my waistline would be nudging me, saying, “Hey buddy, remember what we’re working towards here?”

But here’s the gold in that situation—every time you might veer off path and then steer back, that recovery time gets quicker.

You’re on a learning curve, becoming stronger and more determined with each round.

The real pain kicks in when you start beating yourself up over a small slip.

That’s not the game. The game is seeing the big picture, understanding that every step back is still a part of your journey forward. 

The real joy, the triumph, comes from recognizing that each hiccup is an opportunity for growth.

Transforming into this new version of you doesn’t happen in a straight, uninterrupted line.

It’s about pushing through, restarting, and knowing that each time you do, you’re one step closer to your goal.

Managing your expectations is about arming yourself for the real ride—full of twists and turns but every bit worth it.

It’s not about dialing down your dreams; it’s about gearing up for the reality of the journey, setbacks included, because they’re what mold you.

You evolve not in spite of the challenges but because of them. That, is how you win.