10 Willpower-Exercises to Reach Weight Loss Goals

Losing weight is easier said than done. It needs quite a bit of perseverance and also willpower to reach the set weight loss goals.

Below are some proven techniques to help you developing your willpower:

Top 10 Willpower-Building Exercises To Reach Your Weight Loss Goals

1. Learn to handle stress more efficiently.

When willpower is called into play, there are two opposing forces: The desire to either do something or to avoid something, and the option of doing something. The greater the stress caused by this internal conflict, the more willpower you need to take the more appropriate action.

* Stress weakens willpower. Stress can also cause you to choose the option with the greater short-term rewards, regardless of the long-term consequences. This means eating that donut or sitting on the couch instead of filing your taxes.

* By learning to decrease your stress levels, you increase both the amount of willpower available to you and the effectiveness of that willpower.

2. Exercise

Those that exercise experience less stress. Less stress means more willpower.

3. Diet

A healthy diet has also been shown to enhance willpower.

4. Set your own deadlines

Pledge to clean out the garage by Saturday afternoon. Or decide that you'll complete your taxes by March 15th. Studies have shown this to be an effective way to build willpower.

5. Create positive habits, one by one

Create a small, positive habit. For example, do one pushup after brushing your teeth. You don't need much willpower to do a single pushup. Then you can build on what you've done.

* Habits don't build willpower. They circumvent the need for it.

6. Boost your mood.

Watch a funny movie. Think about something that makes you happy. You'll have more willpower at your disposal.

7. Get more sleep

Too little sleep impacts the part of the brain responsible for decision-making. Aim to get at least seven hours of sleep each night.

8. Meditate

Meditation is especially popular these days. Studies have shown it to enhance stress-management and focus. It has also been shown to increase willpower. Practicing meditation for only a couple of months can provide a significant change in your ability to control your behavior.

9. Practice

Your resources of willpower may be limited, but you can learn to maximize what you have. Forcing yourself to continue when you feel like stopping is one of the easiest ways to build your willpower muscles.

* Imagine that you want to stop cleaning the house, or writing a report, or exercising. Instead of allowing yourself to quit, force yourself to continue for another 10 minutes. That's all. After a few weeks, increase the time to 20 minutes. Quickly, you'll become a master at pushing through the urge to quit.

10. Pay attention to your posture.

In one interesting study, it was shown that paying attention to your posture for two weeks improved scores on several willpower tests. What could be more simple? Whenever you find yourself slouching, correct yourself, and stand or sit up straight.

Remember that willpower is never in abundance, but you can build your reserves. The key is to use your willpower wisely. Tackle your most important tasks early in the day when your willpower is high.

Spend a small amount of time each day enhancing your willpower and you are well on your way to reach your weight loss goals.


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