Why having a plan is more effective than relying solely on willpower

Willpower is important but not the sole factor

Willpower is often hailed as the key to success, including weight loss success. Willpower is defined as the mental strength to stick with what is necessary to achieve a goal and to resist temptation. It refers to conscious behaviour, thoughts of which we are actively aware. The fact of the matter is that many of our actions are not conscious decisions, but habits. Take, for instance, tying your laces, driving or eating. While willpower is important, it is not the sole factor. These pitfalls help explain why weight loss isn't just about willpower.  

1. Mental exhaustion: Discipline is hard. Especially when it comes to dieting. It's hard because it takes a lot of cognitive energy to make difficult choices and resist urges and temptations. Relying purely on willpower can lead to mental exhaustion, making it increasingly difficult to maintain healthy choices. 
2. Lack of structure: Without a clear plan, it can be difficult to know where to start or how to track your weight loss progress. 
3. Unexpected obstacles: Social obligations, emotional stress or medical conditions can make it more difficult to lose weight. Willpower alone does not provide a solution to these obstacles. 

Why having a clear plan matters

Creating a robust weight loss plan is the key to lasting weight loss success. A sustainable weight loss plan should include nutritional and exercise strategies. It should focus on the long-term benefits rather than immediate results. Fast weight loss, like trying to lose 10 kilos in one week, is not only unrealistic but also unhealthy. Below we explain why a robust weight loss plan is so important: 

• Clarity and long-term focus: A well-considered plan outlines the steps you need to complete to achieve your goals. This will keep you focused and provide clarity on the long-term goal. It will also make it easier to keep an eye on healthy and sustainable results. 
• Measurable and realistic goals: Setting achievable and specific goals makes it easier to celebrate successes and learn from setbacks. 
• Flexibility: A plan gives you the flexibility to make adjustments as needed, without losing sight of the ultimate goal. 
• Structure and consistency: A plan provides structure by including detailed meal plans and an exercise schedule. This will make it easier to stick to the plan.  
• Avoid relapse: A robust plan includes strategies to prevent you from falling back into old, unhealthy behaviours.  

Key points

An effective weight loss plan is a personalised plan that takes into account your individual circumstances and goals. Don’t use a random plan off the Internet. With a customised plan you'll be giving yourself the best shot at weight loss success. Here are the key points that should be included in the plan:  

• Nutrition 
• Exercise 
• How to deal with environmental factors like stress 
• Action plan for dealing with distractions or temptations 

Goal setting is the first step in creating a weight loss plan. What is the timeframe for achieving weight loss? For example, losing 10 kilos in 12 weeks. Make sure the goals are clear, measurable and realistic. Have you set your goals? Then it’s time to create your weight loss plan.  

Tips for creating a weight loss plan

A weight loss plan should be specific. Write down exactly what you are trying to achieve and incorporate as many situations as possible (temptations, pitfalls, etc.). Some tips: 

1. Seek medical advice: Talk to a doctor or dietitian to determine a healthy starting point and identify any medical issues that might influence your weight loss objectives or explain your current weight.  
2. Create a meal plan: Create a balanced meal plan that ensures you get the essential nutrients your body needs. It is important to reduce your calorie intake in a safe manner. Eat healthy meals and snacks. Vegetables, fruit and whole grains contain less calories than sugary or greasy snacks. Things to consider: 
   - Balanced diet: Make sure your meals are varied and balanced. A balanced diet consists of six main nutrient groups. 
   - Portion control: Be mindful of portion sizes to avoid overeating and excessive calorie intake. 
   - Conscious eating: Fully enjoy your food and be mindful of every bite. Avoid eating while watching TV or using your phone. People tend to eat more when watching TV on scrolling on their phones.  
3. Establish an exercise routine: Find a method of exercise that suits your lifestyle and that you enjoy. Create a long-term plan. This will make it easier to stick with your exercise routine. Some suggestions: 
   - Cardiovascular workouts like walking or cycling. 
   - Strength training to build muscle mass or increase metabolism. 
   - Take the stairs instead of the lift. 
   - Stand up when making phone calls. 
   - Park further away to get more steps in.  
4. Identify temptations: Everyone's temptations are different. Some people find it hard to resist chocolate or potato chips. Don’t buy it: if it’s not in your house, it’s easier to keep out of your mouth. Opt for healthy alternatives instead. Being aware of what tempts you makes it easier to resist cravings.  
5. Understand temptations: What situations will distract you or keep you from carrying out your plan? How do you deal with high-risk situations for overeating (e.g., parties)? How do you cope with stress? What causes you to experience stress?  
6. Find support: Share your plan with people who can support and motivate you. This can be a training partner, friend or a group of like-minded individuals. Losing weight is easier together. 
7. Monitor progress: Keep track of weekly progress through a journal or app. Monitoring your progress through regular evaluation helps ensure that your plan stays effective. 

Losing weight is a dynamic process. What works today may call for modifications tomorrow. Minor setbacks are part of the journey. A robust plan helps you to stay in control. 

Don’t give up – every step forward is a step closer to your goal! 

Help with changing your lifestyle

Weight loss can be hard without help. A personal weight loss plan can help you optimise your lifestyle and set specific goals. Your GP can refer you to a lifestyle coach, dietician or physiotherapist to ensure that you reach your goals in a safe and sustainable way.  

Struggling to lose weight? Get help!

No matter what your weight loss goal is, losing weight can sometimes seem impossible. Do you feel your weight loss plan is not working out for you, or do you think there may be a medical reason why it's difficult to lose weight? If, for whatever reason, the above tips are not working, you should talk with a doctor.  

At Doctoronline, you can make your concerns known. One of our affiliated doctors will review and assess the situation and create a personalized treatment plan.