The “Streak Method” for Weight Loss Motivation

The constant catch that we ladies find ourselves in when it comes to weight loss is the interplay between motivation, action and results.  We need to follow through consistently to get results.  We believe we need motivation to follow through yet our biggest motivator is results.  You see a problem here yet?  I do?  The very thing we want (results) is what motivates us to act but we can’t get the results until we act. So how do we get out of this very sticky situation?

FIRST STEP…We embrace the idea that we have to act first. 

We have to act our way into motivation rather than wait on motivation to act.  That is hard because I am asking you to act before the “want to” shows up and we both know that if you are taking massive action and not seeing results… you are going to stop.  When you stop there goes the results and the motivation… back to square one

So how do you keep your motivation high and your action consistent for killer results?

DEVELOP A STREAK!

Here’s what I have learned based on studying myself and my clients through the years.  When we are winning, we act like winners so we have to create “winning moments” often.

Here’s how it works…

#1: Pick a habit to cultivate that is essential for your results. 

Some basic habits for weight loss results are optimizing protein, vegetable, or water intake (PVW), daily movement, and daily stress reduction.  If you are already doing one, pick another and commit to doing BOTH each day.

#2: Develop a routine that helps you stay consistent with the habit.

For example, if you pick daily movement as your “streak habit”, pick a routine- set of workouts and planned rotation, a time of day, and a place to train.  Put it in your calendar.  Prepare your clothes in advance and stick as closely to the routine as possible to create a strong habit and get your checkmark each day.  The goal is to greatly reduce the amount of mental energy and decision needed to take this action each day.

#3: Track your habit in a highly visible- preferably public- place.

I have tracked my habits on a calendar on my refrigerator, in a journal on an online forum, and on Facebook.  Either way, the idea is to put it in a place that you see often.  If it is a place where others see it too- even better.  Each time you see those X’s accumulating, you want to get another one and you get a dose of motivation to keep acting.

In the book “The Power of Habit”, the author reveals that in order to create a habit you have to not only repeat the action again and again but also cultivate a CRAVING so that you actually WANT to do the action.  Creating a craving is all about finding a way to create a positive emotional hit, reward, or payoff that you get each time you do the action.  When you do this, you crave the emotional payoff and begin to do the action automatically.  This is where the tracking comes in.  It is not enough to do your habit daily and keep doing it… you must create the craving.

I saw this principle in play in my own life back when I was living the bodybuilding lifestyle.  I was doing a ridiculous amount of exercise (good reason to lose motivation) but rarely ever missed a session.  Of course knowing that I would compete or do a photo shoot was motivating but not enough to help in those daily moments when I had to decide to get up at 4am or hit snooze.  What was more effective for me was the daily public accountability.

Now there was a lot wrong for me with that lifestyle BUT what I did notice is how easy it was to create a habit of exercise at ridiculously early hours of the morning.  After each session, I would log onto my chat board and let “my girls” know that I had done my training.  Dozens of “right ons” and virtual high fives later, I felt like a million bucks.  There were mornings when I was exhausted and tempted to hit snooze BUT the craving for being able to report in, get another X, and get my kudos pulled me out of bed and to the gym.  THE POWER OF THE STREAK!

#4:  Keep going until it is automatic.

Eventually the habit that you are “streaking” with will become effortless.  Don’t change your focus until you reach that point.  Keep going on the same habit.  Usually a streak of 21-30 days is enough to make this happen.

#5: Add a new habit and keep tracking.

Remember we started with a narrow focus of just a few habits.  The goal is to stay motivated AND get   results so when your initial habits feel effortless, add on.  Eventually you will be “streaking” with the exact habits you need for results.

There you have it…

Your way to get motivated, stay consistent and reap results.  I want to hear from you.  Have you ever used the streak method before?  How did it work for you? Let me know in the comments below! And if you found this helpful or inspirational, be sure to share.