ready yeah all right guys welcome back David Bracetty is behind the camera
per usual he's trying to convince me to jump into this what this is a river
where are we Hudson the Hudson River right now
um it's freezing outside there's someone beeping behind me as if that's gonna
change the traffic but I'm gonna keep talking because this is a one-take video
that's a really long beep anyway so this video we're going to talk about weight
loss motivation people keep asking hey how do you get motivated to lose weight
i want to lose weight I want to I want to go to the gym I want to eat healthier
but it just can't muster up the motivation to make it happen and there's
a lot of reasons why people might not have the motivation maybe they'll have
it for a day or a week or a month but inevitably pitters out and they want to
figure out well how do I keep that motivation and there's a lot to discuss
it's really a big topic I want to keep this video as brief as possible but I
want to start by telling you a story I think stories tend to do a really good
job of sort of resonating with you and making you realize what's going on
number one is normal a lot of people have this issue and number two is seeing
how other people might might fix it so that they can see progress and then you
can too so I got a direct message on my Instagram recently David by the way he's
gonna put this might I don't know where's the space on the camera
you're gonna put it here my Instagram handle syattfitness or syattfitness I
don't know how it goes backwards anyway I got a direct message recently from a
really nice young woman who basically said some of the effect of hey I'm
really disappointed I've been going really hard with with my
diet and exercise for the last eight weeks and I've only lost six pounds and
and I'm really unmotivated and I'm about to quit and whenever I get these
messages are trying to respond it's hard because I get a lot but I really try and
respond to these because basically what I said to her was hold on so you've been
going for eight weeks two months and you've only lost six pounds which a lot
of people would be discouraged by like well I've been going every day really
hard getting my nutrition going to the gym and I've only lost six pounds
it's like okay well let's backtrack here first of all how much weight loss is
good what what is an average amount of weight loss what is a successful amount
of weight loss over over that period of time well most people they act they
logically know anywhere between half a pound to one pound a week
is very good progress some people will say up to two pounds that's really if
you're very very very overweight two pounds a week and that's not
maintainable for a long period of time generally half a pound and one pound a
week on average is really really good so if you've been going for two months and
you've lost six pounds you are literally right in the middle of perfect
sustainable weight loss and the reason that it's so easy to feel unmotivated by
that is because when you just hear it out loud oh a six pounds in eight weeks
that's great but when you actually are in those eight weeks
waking up choosing what you're gonna have for breakfast preparing your
breakfast going to the office Karen's having her fucking birthday and there's
cake and you're like I want to have the cake but I'm not gonna have it because I
want to stay strict to this and then you go home from work and you're tired and
you're like I don't want to go to the gym but you push yourself to go to the
gym and then your kids are having chicken nuggets and macaroni and cheese
and you really want to have it but you don't but like and it's normally you
would pick it but you're sticking strong to it and you do that day after day and
then you go to the weekend and you want to have the beer and the pizza and you
say no I'm sticking to this and then you have a little bit but then you pull back
you're like moderation is key and you're doing well
day after day minute after minute hour after hour is hard it's really hard and
that's when it becomes like fuck I've been doing this for two months and
meanwhile it's like two months is nothing like you're a newb you're brand
new this two months is nothing in six weeks six pounds in two months is
amazing that's what this boils down to six pounds in two months is phenomenal
progress so the reason most people actually fail or quit is because they
think that they're not making good progress they think oh I'm only lost six
pounds in weeks when in reality the reaction
should be oh my god I've lost six pounds in eight weeks this is perfect it's a
perspective shift it's a mindset shift and you have to be able to review this
objectively you need to pull yourself out of the current situation you need to
look at things from above and be able to say wow I've lost six pounds in eight
weeks I've lost four pounds in eight weeks that's still phenomenal progress
not to mention you could lose zero pounds in eight weeks and your pants
might be fitting better you might be looking in the in the mirror and looking
better you might feel better you have more energy you might literally not have
any physical change but guess what you've been going to the gym three times
a week when before it was zero you've been making a conscious effort to eat
better to change your lifestyle you've been making better decisions you know
you're doing better stop basing your entire success on what the scale says
and start looking globally thinking smarter about it think about that the
situation I present this to a lot of my inner circle members is let's say let's
say it's a role reversal and you're it's your exact situation let's say you've
you've only lost four pounds in two months right and and a friend comes to
you a friend comes to you one of your best friends in the world they're like
oh I'm just I'm so unmotivated I've only lost four pounds in the last two months
I've been working so hard what would you tell your friend would you say I you
should quit you've only lost four pounds and you want quit done stop where you
say listen it's the very beginning you're working so hard you're doing so
well don't stop you're doing everything right it's gonna be hard just keep going
you have to treat yourself like you would treat a friend because it's so
easy to be your own harshest critic it's so easy to be like oh this just isn't
for me I'm just not making progress but if a friend or a loved one or a
colleague was like telling you about with literally the exact same situation
as you you'd be compassionate you'd be caring you'd be encouraging you'd be
motivating so really the key to motivation is number one setting
realistic expectations and being objective at your progress and number
two stop being so damn hard on yourself stop
treating yourself stop putting these unrealistic expectations on yourself
that you hold nobody else to but you treat yourself like you actually give a
shit about yourself treat yourself like you are worthy treat yourself like
you're a human that their mistakes are gonna happen life is gonna happen treat
yourself like you'd want to treat someone else you don't deserve to treat
yourself like shit you don't deserve to put yourself on unrealistic expectations
you deserve the best chance of success and the only way to guarantee your
success is to 1 never quit keep on going don't stop and to number 2
treat yourself like you love yourself because if you don't love yourself first
and foremost the hell are you doing this for anyway
we're about to start a new year when I'm filming this it's the end of November
2017 I like to say that because I might watch this when I'm like 80 when I'm
with like a grandkid or something but New Year's coming up and a lot of people
a lot of people - fitness industry they hate on New Year's resolutions they say
like it doesn't matter if it's January 1st and July 20th or whatever that's my
brother's birthday it's weird how your - goes to these days anyway doesn't matter
what the date is just do it and I honestly I don't like that I don't like
downplaying someone's motivation if January 1st is your motivation to get
started great if December 3rd is your motivation great if July 20th my
brother's birthday is your motivation great I don't doesn't matter when you
have a day to start start it whether it's now or a week from now I don't care
but when you start and when you decide that you're ready treat yourself the way
you would treat a friend or a loved one don't hold yourself to unrealistic
expectations give yourself the best opportunity the best chance to succeed
by loving yourself now and being objective with your progress the whole
way through and remember it's gonna suck there is gonna be some really tough days
some tough weeks we just had Thanksgiving it was tough people ate a
lot more than they more than normally do and a lot of people they got
off track but the people who are gonna succeed are the ones who just said okay
I had a wonderful time enjoy the food of my friends and family now I'm back on
track they understand here's actually a really important point
they understand that your progress is not dictated by what you do between
Thanksgiving and New Year's your progress is dictated by what you do
between New Year's and Thanksgiving right it's not it's not about like the
little tiny the birthday the holiday here and there that's not gonna make or
break your progress your progress is made by what you do globally 80% of the
time 90% of the time and there's gonna be tough times there's gonna be tough
days are me days where you feel like you messed up so many days where you feel
like you're not gonna make progress where this just isn't for you don't stop
don't quit never give up when when you're in doubt when you're like I'm
about to give up treat yourself like you treat our friend frame the situation as
if a friends asking you and do what you would do for a loved one because you
deserve nothing and nothing less than the very best have a good day
I think that was good
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