BIW Mod 2 Lesson 3 Shape Your Behavior
1) Set Boundaries. Having fewer choices frees you to live a bigger life. ie. Eat Clean Paleo, Limit internet time.
2) Create awareness. What are you doing that needs to change? ie. I am wasting HOURS on the internet instead of doing other important stuff. Avoidance?
3) Write A Manifesto to help shape behavior that is troubling you. Below is all Dean.
Dean’s Weight Loss Manifesto
1. Collect data.
People who lose weight and sustain it collect tangible data that provides immediate feedback. They log their foods, track their weight and reflect on what is working and what isn’t.
2. Have a rumble strip.
Data collection means nothing if there are not clearly defined boundaries to indicate when you have veered off course. Maintaining a carb limit below 100g works very well for my body type.
3. Focus on sustainable behaviors
You can’t violate the law of cause and effect. Weight loss is maintained only as long as the behaviors are sustained. Stop the behavior (cause) and lose the result (effect).
4. Be the expert on me
Every time I fail I have an opportunity to get an answer to the question, “Why do I do what I do?” Never stop asking that question or building my database of answers.
5. Recover fast
Failure is not the problem. Failure to recover is. The quicker I accept responsibility for veering off course, the quicker I get back on track and reverse the damage done.
6. Customize solutions
The solution has to fit into the context of my lifestyle. Do what I need to do to make solutions that are catered to me.
7. Fault the system, not the person
95% of the time, my failure is a result of the system. Always be troubleshooting to make it as infallible as humanly possible. Never chalk it up to a character flaw.
8. Practice forgiveness
Guilt is a wasted emotion. I’m going to mess up. Put on my big boy pants, accept responsibility, forgive myself and get into recovery mode.
9. Focus on empirical knowledge
Accept nothing as fact until you have tested an idea out on yourself. Only then can I say something works or doesn’t work for my body type. And if it doesn’t, see ya!
10. Empower others
Too many people are suffering, falsely believing they are to blame. Share what I know and create a movement to empower people everywhere to transform their bodies and their lives.