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?
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:
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 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.
Here are the 3 willpower super habits to increase the prefrontal cortex portion of your brain.
Yes, you got it, meditation.
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.
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.
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.
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.
Willpower is everything when it comes to making any significant change in your life.
Living Lean is no different.
Are you born with willpower?
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.
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.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.