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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