if you don't have enough discipline to stick to a diet, watch this
In this 30‑minute coaching video, fitness trainer Eric Roberts (who claims to have coached over 25,000 clients) argues that lack of discipline or willpower is not the real reason people fail to stay consistent with diet and exercise. He identifies three common limiting beliefs – “I don’t have enough discipline,” “I need more willpower,” and “I’m a failure because I keep regaining weight” – and dismantles each with analogies (screwdriver vs. hammer, phone‑battery willpower, crash‑diet debt). Roberts then shifts to a behavior‑change framework: the brain learns through fast positive reinforcement, dopamine‑driven feedback loops, and habit‑stacking. He explains how to create sustainable plans by breaking outcome goals into daily action goals, designing the plan for the worst‑week rather than the perfect week, making the right choice easier (pre‑packing gym gear, meal‑prepping, using “if‑then” statements), scoring behaviors instead of the scale, and keeping workouts at a realistic frequency (e.g., 3‑4 days/week). Throughout, he intersperses practical tactics, real‑world examples, and a marketing call‑to‑action for an 8‑week fat‑loss challenge that provides personalized plans and accountability. The overall message is that the problem is a mismatch of tools and behavior‑design, not personal weakness, and that a systematic, evidence‑based approach can produce lasting fat‑loss results.
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If you can't stay consistent with your diet, exercise, and fitness journey as a whole, something always seems to throw you off track, and you're starting to think you just don't have the discipline or the willpower that other people do, I need you to hear this. I've coached over 25,000 clients with their fat loss transformation, and having more discipline is never the problem. Something else is. And in this video, I'm going to break down the 3 beliefs that keep you stuck from ever staying consistent with your diet and exercise. And I'm gonna give you the exact system that I use with our clients to get them to not only lose weight, but keep it off forever. I'm gonna peel back the curtain. I'm holding nothing back. I'm giving it all to you for free. And you're going to leave this video knowing why you haven't been consistent, what you need to do to start being consistent, and an actionable plan you can implement today to start seeing more progress and keeping it off forever. That being said, before I tell you the 3 main beliefs you need to break, I wanna tell you a bit of vulnerable truth. When I first started coaching people when I was 20 years old. I thought all of this came down to discipline and willpower. I would talk to some of my clients who would come in for my personal training sessions and I'd say, how'd the weekend go? Did you stay on track with your diet? No? Okay, well, why did you not do that? All you have to do is track your food. All you have to do is count your calories. And I'm sure you've probably tried these things. You've tried going into your phone and tracking calories. You've tried boot camps, you've tried detoxes, protein shakes. And what I started to realize was it was never about the amount of discipline they had, because these people, much like yourself, had discipline in all other areas of their life, whether it be they were parents and they had discipline to show up for their kids. They were very successful in their job or their career. They clearly had discipline there. They had discipline in coming in and restarting their fitness journey and their diet every single week. So discipline wasn't the problem. I found out I was handing them the wrong tools to get them to actually stay consistent with their diet. And once I started to stop thinking about these people just need more willpower, and I realized what they actually need and the tools that were going to help them, I'm happy to say my clients' results changed forever, so their lives changed forever. And that's exactly what I want to do for you in this episode today. So the first belief that we need to break is, I just don't have discipline. This is by far the biggest one, and I think almost every person who has ever come to myself and my team for coaching says this in some way, shape, or form. I know what to do, I just can't stick to it because I don't have the amount of discipline. And you've believed this for so long that it almost feels like a fact to you. Like when you look in the mirror and you see your eye color, you're like, my eyes are brown. You believe, I just don't have the discipline. What I want you to think about is trying to hammer in a nail with a screwdriver. You can grip the screwdriver harder, you can swing it faster, you can watch a bunch of YouTube videos on how to nail in a hammer with a screwdriver, but at some point you're going to realize this is the wrong tool for the job. It's not about your technique, it's not about how strong you are, it's not about how you hold the screwdriver. You have the wrong tool. No matter what you do, you're not going to get it. When you pick up a hammer and you go hit it with 2 hits and the nail goes in, it's the same person. You are the same person. It's the same problem. But now you actually have the right tool for the job. And that's exactly what we're going to talk about in this episode today. You don't have A discipline problem or a motivation problem. You have a screwdriver versus a hammer problem. Look at all of the plans that you've tried in the past. You've tried eating 1,200 calories, you've tried doing no carbs, you've tried a detox, you've tried only eating clean and healthy, cutting out all of your junk food, going to the gym 6 days a week. That plan needs a perfect week every single week. It's the only way that plan is going to work, and all of the plans that you've tried before. And what do we know? You're not going to have perfect weeks ever. Your life is crazy busy. All of ours is. So if you only have a plan for when weeks are perfect, Why would you blame you? Why would you not look at the plan and say, this is only going to work when everything's perfect? Where's the plan, or what is the plan, for when things aren't perfect, which is, by the way, 80-90% of the time? Be honest with yourself. When do you ever have a perfect week? And then you wonder Why you can't stay consistent with your diet and your exercise and your fitness when the only plan you've ever tried to follow is what's gonna get you the fastest results and the most perfect results, and everything has to fall into place. You don't need to blame yourself. It's not your fault. That is not a discipline problem. So, that's belief number 1, and we're gonna talk about what the problem actually is and how to fix it. In a second. But belief number 2 is, I just need more willpower. I need to try harder. And this is a problem that I saw when I was coming up as a trainer. There was a stigma around— trainers just would tell people to like, try harder. I made you this meal plan of egg whites and oatmeal and chicken and rice, and you just need to try harder. You need to carve out more time. You need to make it happen. And that was just never something I thought was helpful for the person because like, if that was the case, they would have just done it. Like, if it was easy for them to work that into their lifestyle and routine, they would have just done it. Not to mention, let's bring up the topic of willpower, which willpower just means in this context, the energy you have To say no to stuff that you want in the short term. But the problem with willpower is it runs out. I always say it's like a phone battery. If you wake up and you're charging your phone overnight, you wake up and your phone has 100% battery, but then you're going through the day, you're going on social media, you're texting people, you're doing emails, you're playing games, you're— the phone's updating. Throughout the day, your willpower battery drains. So by the time 6, 7, 8, 9 PM rolls around, your willpower battery, like your phone battery, is on low battery mode. So for you now, when you're the most tired, the most exhausted, the most hungry, the least amount of willpower, you're expecting yourself to have all this discipline and willpower. When you're at your most vulnerable, it's not going to work. And then it might work for a short period of time, but it's never going to work long term, which is what we're trying to build. So you need to stop building a plan that requires you to have a full battery all day long. And let me be very clear. Yes, there's still a certain level of accountability you need to take and a certain level of discipline or willpower you need to have, and personal responsibility matters, but you need to stop pretending this is like all on you. There's better ways to approach the journey you're trying to go on to allow yourself to not have to use as much of your willpower battery when you would normally fall off track. And again, I'm going to show you how to do that in this episode today. But the last and final belief I want to break before we get into pivoting for how to actually implement all of this and the system that I use with our clients is belief number 3: I have failed so many times, something's wrong with me. You think you are the problem, and this is only amplified by social media. You see all of these people who are losing 30 pounds in a month and they've lost 100 pounds and you're seeing these transformations and you're like, why can all these other people do this but I can't? Why can they have discipline but I don't? And so through failed attempts, I'm putting failed in quotation marks, I'm gonna talk about that in a second as well, but because you've lost weight 3, 4, 5 times and you've gained it all back, You think you're failing, but clearly you can lose weight. Losing weight isn't the problem. You're actually probably pretty good at losing weight. The problem is it keeps coming back, and here's why. I want you to think about losing weight and crash dieting. Losing weight very quickly is kind of like buying A car you can't afford with a credit card. So you'll get the car today, and it's going to be cool to drive around, and you're going to feel really great, just like losing 30 pounds in a month is going to feel great up front. But you didn't pay in full for that car. You are borrowing it, and then the bill is going to show up for that nice car. Plus the interest you have on that bill. So you end up paying more than what you would have paid if you bought it in full. Like, you're going to end up heavier in gaining all of the weight back when you can't stay consistent with this 1,200-calorie diet, cutting out all of your carbs, never allowing yourself to have your favorite foods, requiring a plan. That has only works on a perfect week. All of these things make it— it'll be cool in the moment to lose a lot of weight really quickly, but at some point that is going to come back and backfire on you. And after coaching over 25,000 clients, I can tell you this: the people who lose fat in the fastest, most extreme way Are usually the people who come and sign up with us for coaching later on because they're like, I've tried this, it doesn't work. I can't keep the weight off. I can't stay consistent with it. And it's unfortunate because they usually come to sign up for coaching with us at a very low point where they've almost given up. Thankfully, they haven't, and that's why they're signing up with us. But they almost just feel— they feel defeated. They feel exhausted. I know you can probably relate to this. You just feel exhausted from losing weight and trying to lose weight. It's all you think about. It's all that's on your mind. And you do lose a bit of weight, and then you feel better. But then the weekend comes around, or you have to travel, and everything falls apart again, and you're restarting on Monday. Trust me, I get it. I've coached a lot of people. I know. But you're not broken. It's almost like your diet just had an expiration date on it. At some point, the expiration date is gonna run out. We want to build an evergreen diet. We want to build something that is going to— much like a high-yield savings account. If you invest money into a high-yield savings account, That has a 3% return month over month, year over year, it's going to compound. That's what we're trying to build for your diet, exercise, and fitness routine as a whole. And that's why now I want to pivot into— we know it's not discipline, we know it's not willpower, we know it's not your fault. What is it? What— why are you not able to stay consistent? Well, It's 2 things. Number one is how you change your behavior. And the second one is what we'll talk about using the system that I use with our online coaching clients to help them lose fat and keep it off forever. And before I get into both of those 2 things, if you're listening to this and you're like, wow, This is me. Everything Eric is talking about is describing my exact scenario. Like I said, it's because I've done this a time or two before, and you are the exact person that we help in our online coaching program. So if you're interested in getting help, getting all the guesswork taken out, building a realistic, sustainable plan for you, having a coach to check in, hold you accountable, make sure you stay consistent, click the link in the description of this video below. To learn more about our 8-week fat loss challenge. It's our initial phase of our coaching to help you drop 10 to 20 pounds in the first 8 weeks and keep it off forever. So, if you want to learn more, click the link in the description below. Now, I talked about behavior change. Most coaches will start with, here's your meal plan. Here's your workout plan. Go have fun. I believe that is the wrong way to approach it because especially in 2026 going into 2027, the information is not your problem. You could ChatGPT a meal plan. You could ChatGPT a workout plan. To be fair, I don't think either of them will be good meal plans and workout plans, but you could do that. But giving a meal plan to somebody who hasn't changed their behavior is like giving a 14-year-old kid a Ferrari. They don't know how to drive. Even if they learn how to drive in the Ferrari, they're gonna crash. So it's pretty much worthless. It's cool for a second. The kid will be really happy to drive the Ferrari. But it's not going to last. So, what we want for you is to get up and work out without a 30-minute argument in your head, to eat the right foods at lunch and dinner in the same way you know how to turn on your car, in the same way you know how to get to work. It's just on autopilot. That's what we want for you. You don't— you shouldn't have to think about it so much. You just do it. The goal is not to build your discipline or build your motivation or, or, or have more willpower. The goal is to be on autopilot. But the only way you're gonna go on autopilot to make it a lifestyle change is understanding how your brain actually learns. And changes behavior. And this is something I believe that sets us apart. When I say us, I mean myself and my online coaching team. I believe it sets us apart from a lot of other trainers or coaching companies out there, which is focusing on the behavior change part of this. I often say what goes on in between your ears is going to determine what happens For the rest of your body. So, your brain decides what to repeat based on one thing, and there's multiple studies to prove this. What happened right after you did the thing? So, I'll talk about a bit more and I'll go into examples. Positive reinforcement. Which just means a reward that shows up after you do something, so you want to do it more. You want to do it again. The problem with fat loss, as you may have heard me say before, it's a long process. It's a slow process. It is not going to happen overnight. And that's, that's what makes it so difficult for people. Especially in 2026 where you can DoorDash food right to your house. It's there in 30 minutes. You don't gotta cook. You don't even gotta go— you don't even got to leave your pajamas to go get food. You open your front door and it's right there. So in a world of instant gratification and instant dopamine, it's very hard to train your brain to say, oh, hey brain, we're gonna keep Being in a calorie deficit. We're going to keep getting up to work out. We're going to keep making sure we have proper sleep, doing extra walks throughout the day, taking all of this time, all of this effort. And oh, by the way, it's going to take 8, 12, 16, 20 weeks before we even notice change. Good luck sticking with it. Versus Let's say you've had a really long day at work, your kids are driving you crazy, you're stressed, you're exhausted. What allows you to have a positive reinforcement almost instantly? Cookies, chips, wine, any sort of sugary junk food. That's what those foods are made to do. They're made to get you this instant gratification, this instant dopamine. So, you eat it and it gives you the short-term positive reinforcement. So, what does your brain want to keep doing? It wants to keep doing that because that's how our brains work. It's almost like if you imagine a vending machine, you put the dollar in, You push the button, nothing comes out. You're like, what the fuck? I just put a dollar in. Where the fuck is my bag of chips? Where's my— where's my soda? Diet soda. You come back tomorrow, you're like, okay, maybe the machine was broken. Put a dollar in, nothing again. You do this every day for 6 weeks, and on the 6th week, you put a dollar in again, and the bag of chips finally drop. How many times are you really gonna put money into that machine? A couple times, maybe 5 times before you say, hey, this is stupid, I'm not gonna keep doing this. So think about this in terms of your diet. You put a dollar in the vending machine on Monday, put a dollar in on Tuesday, put a dollar in on Wednesday, dollar in on Thursday. By Friday, you're like, this is stupid. I'm done. I'm putting in this dollar, I'm not getting the bag of chips. Screw it! I don't even want the bag of chips anymore. I don't care about my weight loss. I don't care about my fat loss. I'm just gonna have fun. I'm just gonna do what I want. It's not, it's not working anyway. Why would I keep putting the money in? That's where people go wrong. You didn't quit because you're weak or you suck. You quit because you never got the bag of chips. You're putting in all this work and not getting it. So I talked about dopamine. Dopamine is just the chemical your brain uses to say, do that again. And here's the part I think a lot of people get wrong. It's less about the reward itself. It's almost more about your Brain expecting one. It's like, oh, this is working. Like, that's the signal you want. So if you never feel it's working, your brain stops pushing you to do it. That is not a character flaw on your end. It doesn't mean you suck. It doesn't mean you're, you know, you're, you're, you're, you're too far gone. That's just how our brains are wired. And, oh, by the way, dopamine also works in an interesting way where I'll use— recently, I did a HYROX race, my first solo HYROX race. Leading up to the race, I was training really hard. I was really pushing myself in these workouts where maybe I was tired, I didn't want to do it. I knew in the back of my head that there's gonna be this day, race day, when I have to perform. And so it was almost like, even though it was a hellish couple of months training for the race and I was really trying to push myself hard, the dopamine of knowing there was going to be a payoff, knowing there was going to be this period in time where I could see the results come to life. Even that in and of itself was enough dopamine to get me to keep doing it. And that was almost a way of having a faster receipt, a faster way of telling my brain, no, no, this brutal cardio day that you just did, no, no, that's a good thing. That's what you need if you want to show up on race day and perform well. And so what do we need to do to change your brain and change your behavior? We need to find a way to get you faster receipts and stop waiting for the bag of chips to fall from the vending machine. We need to find ways to get you that bag of chips every single day. So how do we do that? What are some ways that you can get the bag of chips from the vending machine. You must break up and break down your larger outcome-based goal into smaller daily action-based goals. So let me explain what this means. Losing 30 pounds, that is a big outcome-based That's what you want to have ultimately happen. But like we said, this is going to take you 6 months, 4 months, 8 months, however long it takes. It's not going to happen in a week. So what can we do to make you hitting your goals happen in a week or a day or an hour? Well, what do we need to do to lose 20, 30, 40, 50 pounds? We gotta, we gotta hit our protein goal. Okay. We gotta get our daily steps. We gotta log our food. We gotta do our workouts. We have to fit into the pair of jeans. We have to get accountability. We have to break this up into smaller daily goals that give your brain the bag of chips that say, Okay, I inputted this and I got something out. I didn't just input and got nothing out. And when you can reverse engineer the outcome-based goal into daily action-based goals and know for a fact, if I eat this much protein, check. If I get these daily steps, check. If I log my food, check. If I get this workout, check. You're now able to win 3, 4, 5, 6, 7, 8, 10 different times throughout the day. And it's very— and it could be almost— it could be literally immediate, but it's very fast feedback loops. It's very fast positive reinforcement. Just like, what did I say earlier about junk food? The positive reinforcement happens instantly. But can we take that same idea and apply it in a positive way? So can we say, hey, my goal is going to be 25 grams of protein at breakfast. Holy shit, I got 27 grams of protein at breakfast. Instant positive reinforcement. At the very least, that will want to make you keep going on that path. Not even you, it's literally how your brain works. So, we understand the behavior change process and then we implement that behavior change process. Or something as simple as our clients tell us that our accountability is the number one thing that they appreciate. Like, our coaches are checking in all throughout the week on you. They're giving feedback on food logs. They're giving feedback on workouts. They're pushing you. They're encouraging you. They're checking in on the weekends. And so even just having a, I'm gonna set this plan for Friday. Saturday morning, I wake up from a text from my coach saying, hey, I saw you stuck on the plan. That's fucking awesome. Congratulations. Let's go. That's what's gonna get us results. Very fast positive feedback. Wouldn't you want to do that again on Saturday and then do it again on Sunday? So you must find ways to get the bag of chips every single day. Once you do that, you then remove the choice. And what I mean by that is we also try to stack the deck, so to speak, so you need less willpower to begin with. For example, you put your gym bag right next to your bed in the morning. You lay out your clothes. You pre-fill your water bottle. You make your protein shake and put it in the fridge the night before. You meal prep some of your meals. You, you do all these things to make the right choice easier and make the wrong choice harder. Because right now, for a lot of people who are going to watch this, the wrong choice is much easier because you don't have your clothes laid out, you don't have your protein shake made, you don't have any food in your house, you don't know what you're going to go out to eat and eat to stay on track. So the wrong choice is easier, but when you flip-flop that, you'll make the right choice easier, and so it'll require less willpower. Remember the analogy we talked about earlier with the phone battery? You're going to drain your phone battery less if you can get the positive reinforcement and make the, the right choice easier. So there are 2 very specific ways That we use with our clients to implement some of these things to help them stay more consistent. Because now you're not fighting your plan or your brain chemistry, you're working with it to see more sustainable progress. And that brings me right into the next point, which is we talked about your plan needs to survive your worst week. So, you build your plan for your worst week, not your best week. Even me, for example, I'm training 7 days a week right now, and this works for me because I really don't do anything. I wake up, and I work, and I go to the gym, and I come home, and that's all I do. But, what happens if I travel? What happens if something happens, God forbid? I'm going to need to have a plan where I might say, okay, I might not be able to get a full leg day at the gym, but maybe if I go travel and there's a hotel gym, I could do my leg day with just dumbbells. Or I might say, I'm supposed to do a HYROX day today with SkiErg and all the machines. Well, I can't do that. I'm traveling or work's busy. Okay, I'm going to have to just go for a run outside for 30 minutes. So you have to build your plan With floors, not ceilings. Everybody only goes for the ceiling, and you only have a win if you hit the ceiling. This ties into what we just talked about with positive reinforcement. If the only way you're winning is you doing your perfect week, but you're only going to have your perfect week 10% of the year, 90% of the year you're failing. Who the fuck would want to keep going with their plan if they always felt like they're failing? Not you, not me, nobody. That's why people can't stay consistent. So you build the plan for your worst week. And another analogy for this would be something like, you don't— if you're building a $30 million house, you're not going to build the roof of the house for just like perfect weather, Sunny days all the time. Maybe if you live in like San Diego, but other than that, you build it for storms, you build it for snow, you build it for water. Like the sunny days, that's fine. Anything can work then. But on those days where there's storms and there's rain and there's snow and there's hail, you need to have a plan for that. And that's how your fat loss plan works. On a great week, you'll crush it no matter what. Okay, awesome. You don't plan for that. You plan for the worst weeks. That's exactly what we do with our clients because if you can survive a bad week, now you can survive a bad week and a good week and anything in between. Do you think that will help you stay more consistent or less consistent? You are smart. It'll be more consistent. So, here's just some quick tactics we use with our online coaching clients. To help them do that. Number 1, our workout plans. We program 2, 3, maybe 4 days a week workout programs for 90% of our clients. Some people might have a 5-day a week, but that's only a certain subset of people we know can stick with that. Most people will pick 5 days, 6 days, 7 days a week because that's what you see an influencer do on social media. That's what some bodybuilder told you that they need— that you need to do to see progress. And so, when you have a week where your kids get sick, you got to stay later at work, you're traveling for work, and you only get 2 or 3 workouts, you think it's a failure. And now, you feel behind. And now, you quit. Versus if you pick, I'm going to work out 3 days a week, no matter what. 3 days a week, 30, 45 minutes. I can do that no matter what. That is what I would rather you do. I was notorious for this when clients would sign up for me when I was coaching a lot of people one-on-one in like 2021, 2022. People would come in and be like, all right, cool, I can work out 5 days a week, 6 days a week. I even put a thing where it was like, however long it takes, however many days it takes, people would pick that. And I'm like, cool, we'll, we'll do 3 days a week. And some people were like, what the fuck? Like, I can do more. And I'm like, I understand you can do more, but just trust me, because when your week goes to shit, you're gonna be happy you only had 3 workouts per week. And then 2 or 3 weeks in, when something happened, they were like, oh, I get it. That makes sense. And just remember, 2 workouts per week for a year straight Is 104 workouts. 6 workouts a week for 3 weeks is 18 workouts. It's not even close. Consistency is always going to beat perfection, especially when it comes to your workouts. So that's a specific tactic you can take with you. Tactic number 2, you need to eat foods you will actually enjoy eating. 1,200 calories, only eating clean, cooking every meal from scratch, If that's what your plan is trying to be, you're already setting yourself up for failure. If you're cutting out all the foods you actually enjoy eating, remember, our brains work in a sense of we're only going to do things that we hate and don't get a positive reinforcement for, for so long. So, if you hate your diet, you hate the foods you're eating, you hate the meals you're having, It's only a matter of time before you quit. That's not a you issue. Your plan was fucking stupid. So, for example, with our online coaching clients that we coach, this might look something like, hey, you're gonna have Chipotle a couple of times a week for lunch? Awesome. Okay, let's figure out what your order is gonna be to help you stick to your daily calories. Hey, you have really busy nights because your kids have soccer and they have swim and they have all these things. Cool. We're not going to cook dinner. We're going to pick up a rotisserie chicken with some frozen veggies, and that's what your dinner is going to be. This might be buying a frozen meal, which by the way, I don't know, I don't talk about this a lot. I invested into a company called Counter, so like C-O-U-N-T-E-R. They're available in Target, Walmart, and their website. If you want some really good macro-friendly frozen meals, Counter. Look for it next time you're at Target or Walmart, or you can visit their website, which I believe is eatcounter.com. Maybe it's a frozen meal instead of like Gordon Ramsay every single dinner. Maybe it's a protein shake with a piece of fruit in the morning when you're on the go. Do you notice the theme here? You don't have to eat perfect egg whites and oatmeal. You don't have to eat chicken and broccoli. You don't have to— like, you can enjoy the food you actually like. And this is even going down to you don't have to eat brown rice if you like white rice. Eat the fucking white rice. You don't have to eat chicken breast if you like chicken thigh. It all can work. And this is one of the biggest things we do with our clients is make sure the plan, especially nutrition, is something they actually enjoy, because if you enjoy it, you are 100 times more likely to stick with it. Number 3 tactic, go slower on purpose. Most people will try to lose weight as quickly as possible and eat as little calories as possible. That is not the goal. The goal is to eat as many calories as possible and still see consistent fat loss progress. What is A good rate of progress, aim for losing 1% of your total body weight per week. So if you're 200 pounds, this might be 1 to 2 pounds per week. Maybe some are less, maybe some are more. On average, 1% of your total body weight. And I know you want to lose 30 pounds in a month, just like the influencers you see on social media. Or like we talked about, do you wanna lose 30 pounds in 2 months and then not stick with it, fall off again, and regain all the weight back in 2 months? Or do you wanna lose 5 pounds a month, every month, for 8 months and actually be down in weight in 8 months versus yo-yo dieting like you've always done before? So, on purpose, go slower. And take a more sustainable approach because you're also going to enjoy it more then. Don't lie to yourself. When you're doing these 1,200-calorie diets, losing weight as quickly as possible, you fucking hate it. Maybe you push yourself through, but like we said, it's only gonna last for so long. Tactic number 4, you need to write down your if-then statement. This is something we do a lot with our clients, so please steal this. Write down your bad day or your bad week. Like, what happens? Take your most recent I fell off track. What happened? Did your kids get sick? Did you travel for work? Did the weekend happen? Did you have to run errands? What happened that threw you off track? And then what you're gonna do is, is make your if-then statement. If my kids get sick and I have to pick them up from school and take care of them, Then I'm gonna order Chipotle for dinner with the pre-made meal that I know is gonna help me hit my calories. If I travel for work, then I'm going to limit myself to 2 drinks per event that I'm going to with my work colleagues. Play— get your worst day, get your bad day, get what throws you off track, create an if-then statement around it. I promise you, if you just Fucking do this. It'll be so valuable for you. And I'm telling you, this is exactly what we do with our clients, and it fucking works. And tactic number 5, score the behavior, not just the scale. So I know you want to lose weight— shocking— but you're not always going to control what the number on the scale says. Over a long enough period of time, you can, because if you're in a calorie deficit, you will lose weight. But on a day-to-day and week-to-week basis, you can't really control what the scale says. So you can't score yourself on the number on the scale. You have to score yourself on what you can control. So for example, going back to what we said earlier, did you hit your protein goal that day? Score yourself on that. How many workouts did you get? Score yourself on that. Did you get your daily steps? Score yourself on that. Did you just log your food? No matter if you went over in calories, did you log your food? Score yourself on that. Score yourself on that. If those numbers are good, the scale has no other choice but to go down. If you're hitting your calories, hitting your protein, getting your steps, obviously taking into consideration you're not just like lying or you're not just guessing on your portion sizes, you're actually weighing your food, tracking your calories, even the bad days you're tracking. If all those things are good, The scale is gonna follow. It just, it lags behind. It shows up a bit late. It's the vending machine that we talked about. You're putting in that dollar and it's not giving you the chips yet. So, the scale follows your behavior. It doesn't lead your behavior. Your behavior leads, the scale follows. And this is also why When people really struggle with the all-or-nothing mentality and we change their ideology to, let's make the plan fit your worst week, now when things that would normally throw them off track happen, no longer throws them off track because they're not thinking, I can't hit this. I'm a failure. This isn't good enough. I'm not gonna make any progress this way. Now, their plan is built for that. So, when it happens, it's just like, cool. This is what I expected. Like, I can still do this. If-then statements. 2 or 3 workouts a week. I can eat foods that I like. I might have a piece of pizza or 2 and still stick within my calories and that's okay. That all-or-nothing thinking that usually throws a A lot of our clients off track before they start working with us is now broken. That's just one example of how we change behavior. And so that's the exact system that we use. Those are just some quick tactics that we use. And again, you know, can you do this all on your own? Totally. Everything I told you is free. And if you listen to the rest of my podcast, you'll know it's free. But what I've seen after coaching over 25,000 clients is knowing the plan Isn't the hard part. The hard part is, number one, building the plan around your actual life, whether it's your routine, your food preferences, your travel schedule, whatever. And then number two is having that accountability to actually keep you on track. Because even if you made a plan that was built around your life, If it's only you, you're so much more likely to blow it off. You're so much more likely to say, ah, it's just one day, who cares? It's just one weekend, who cares? Nobody's watching you. Nobody's calling you out. Nobody's on your ass holding you accountable. And this is exactly what we do in my 8-week challenge. So, if you want us to build you your personalized plan and you actually want someone to be there checking in all week, To hold you accountable so you finally stay consistent this time once and for all. You never have to worry about dieting or losing weight ever again because you're actually going to take a sustainable, realistic approach, change your behavior, and have tactics for your worst week that you can stick to forever. Click the link in the show notes below, in the description below of this video To learn more and apply for my 8-week fat loss challenge. You can keep trying on your own, or this is what we have done for so many people, and I know we can help you with it as well. So I hope you enjoyed the episode. Again, you don't have a discipline problem. You don't got a willpower problem. You're not lazy. You were just holding a screwdriver when you needed a hammer. So just get the hammer and get some help with the hammer, then you'll actually lose weight and keep it off forever. Hope you enjoyed the episode. We'll chat next time.
