Get 44% Off. Only $8.33/mo

How To Increase Willpower And Self-control To Lose Weight

Listen to the post How To Increase Willpower And Self-control To Lose Weight, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!

3 Scientifically Proven Habits to Build Your Willpower To Eat Healthy And Exercise

On today’s episode of Live Lean TV, I’m sharing the 3 scientifically proven super habits, on how to increase willpower and self-control to lose weight.

But first, I’m so glad that so many of you enjoyed my last motivational pep talk on why you are not getting results.

Ultimately, it comes down to taking personal responsibility during your journey to Live Lean.

Based on this, a lot of you had questions about how you can increase your personal willpower to Live Lean 365 days a year.

So I decided to dedicate a full video post on the 3 scientifically proven super habits to increase your willpower and self-control.

Are you ready to dig in?

Alrighty then.

66 Days To Install A New Habit, Not 21

There has recently been some fascinating new research about willpower and forming the personal habits you need to Live Lean. 

Specifically, this new research now shows it takes 66 days to install a new habit.

It’s no longer 21 days, like we first thought.

It takes 66 days to:

  • go to the gym to create a positive habit.
  • eat more vegetables to create a positive habit.

Remember, after 66 days of following these good habits, your brain will automatically dial you in to a better life.

Now stay with me as I geek out a little bit here.

The Prefrontal Cortex Of The Brain Is Responsible For Self-Control

The prefrontal cortex portion of your brain is responsible for self-control.

This new research has found 3 super habits to actually increase the size of the prefrontal cortex portion of your brain, this increasing willpower.

How To Increase Willpower And Self-control To Lose Weight

Here are the 3 willpower super habits to increase the prefrontal cortex portion of your brain.

Super Habit #1: Meditation

Yes, you got it, meditation.

How We Started Meditating

Meditation will help grow the prefrontal cortex portion of your brain.

When your prefrontal cortex grows, your willpower increases.

This boost in self-control will help you stick with your plan and resist temptation.

Here’s how to put meditation into action:

Once you finish with this video post, I want you to enjoy 5 minutes of silence a day.

Go find a quiet room, close your eyes, then deeply inhale and exhale for 5 minutes.

Trust me, if you’re new to meditation, your mind will be racing during this time.

You will also feel dumb doing it.

But after a few weeks, it gets better.

Increase the duration from 5 minutes to 10 minutes, and you will eventually feel at ease, and your willpower will increase.

Meditation is amazing.

Super Habit #2: Exercise

How To Increase Willpower And Self-control To Lose Weight

Who would have thought that exercise increases your willpower.

Research shows with just 15 minutes of exercise, you will grow the prefrontal cortex portion of your brain.

Here’s how to put exercise into action:

During the first 20 minutes of getting up, I want you to do 15 minutes of exercise.

This could be a combination of 4 of my 4 minute tabata workouts or just 1 of my 15 minute bodyweight workouts from Live Lean 15.

Check out all of my at home, no equipment tabata workouts here.

Do this first thing in the morning, and see how much your willpower and the quality of your day increases.

Super Habit #3: Sleep:

Sleep deprived people have what is called mild prefrontal dysfunction.

When you’re exhausted you just can’t make good decisions.

The stress hormone cortisol is also released which increases your cravings

Get great sleep or you can’t make great decisions.

Bottom Line On How To Increase Willpower And Self-control To Lose Weight

Willpower is everything when it comes to making any significant change in your life.

Living Lean is no different.

Are you born with willpower?

Absolutely not.

We’re not born into willpower.

You build willpower with continuous effort and repetition.

It’s just like a muscle, you have to work it to make it grow.


I hope these 3 ways will help increase your willpower for faster fat loss.

And don’t forget.

You don’t have the brain you were born into, you have the brain you earn. 

Always be learning and improving.

Think And Live Lean – 6 Steps To Unlock The Secret Mindset To Live Lean Forever!

Think And Live Lean

For more action steps to unlock the mindset to Live Lean forever, check out my book “Think And Live Lean”.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


Did you enjoy this post on how to increase willpower and self-control to lose weight?

If you enjoyed this on how to increase willpower and self-control to lose weight, show your love by clicking the social media buttons to share this with your friends.

Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

Today’s Question Of The Day:

  • Are you currently on track or struggling to hit your fitness goals this year?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

[wd_hustle_cc id=”team-live-lean”]

19 responses to “How To Increase Willpower And Self-control To Lose Weight

  1. You have a jacked up body! I want one too 🙂
    I been working on my brain and body for 18 months

  2. The prefrontal cortex cannot literally “grow.” You can make more neuron
    synapses in the prefrontal cortex but you can never actually make any
    portion of the brain become bigger. The brain is not literally a muscle.
    But these are great tips for increasing willpower!

  3. Carbohydrates contribute to willpower. If your deprived you get edgy and
    want to snap on people for the smallest things.

  4. If he says something like “Visualize the body you could have,” I’m going to
    kill a baby walrus.

  5. Hey everyone please checkout my channel, i only have 2 videos so far but my
    channel is inspired by Brad Gouthro, thats my dude and brad give me a
    shoutout man!!!!

  6. Hey Brad, I’m sure you probably get asked this quite often and I never
    really got a good answer, but will the tabata workout in a fasted state
    ruin or “eat” at your muscle or will it feed off of fat? I’m assuming by
    the looks of yourself that it just feasts on your fat but I would just like
    to hear from someone slightly more experienced than I. Thanks for your

Leave a Reply

Your email address will not be published. Required fields are marked *