FAT LOSS | How to build SELF DISCIPLINE | 7 tips

Why am I not losing weight? How to become more self disciplined? In this video I explain one of the biggest things holding you back from seeing amazing fat loss results. This does not only just apply to your fat loss or fitness goals. Increased discipline can help you to achieve any of your life goals.

Follow me on Instagram for daily examples of self discipline: @kaaigalligan

Self Discipline is the secret behind HOW to stay CONSISTENT. Discipline requires some level of discomfort. That's what we want. Controlled, small amounts of discomfort everyday. This will allow us to see consistent results. Discomfort is a catalyst for growth.

I explain how adding taking some of these actions will help you to build self discipline. Being disciplined will lead to higher self esteem. A higher self esteem will lead to more self confidence. When you are self confident you will be able to let go of negativity and those bad, paralysing and procrastinating evoking thoughts and have more self belief. The better you feel about yourself, the easier this becomes.

Some way to add self discipline:

1. Fasting - intermittent fasting, prolonged fasting. This set period of time without food will not only help with fat loss directly, but it will also build self discipline during those hours where you to say no to food. If you can control when you eat it will help you to master what you eat and the ability to delay gratification.

2. Eat in a set amount of meals each day. Setting a meal limit for the day can help you to lose weight. It will naturally limit the amount of calories you consume and add some structure to your lifestyle. Think about years ago before snacking was a big thing. People would eat a breakfast lunch and dinner. If you go back even further - to our oldest ancestors, they might have only ate once a day or even went days without food.

3. Add a set amount of cardio sessions. I track my steps on a free app on my phone. You can also use a smart watch. Set a daily goal - 10k steps for example - over a week that's 70k steps. Make a commitment that's realistic for you and gradually increase it over time. You can also add in sports or runs a set amount of time and days per week.

4. Set a minimum consistency level with your training. However you like to train - it could be in the gym - home workouts - outdoor workouts or at the park. Find a training style that you enjoy and focus on progressively getting better form / doing more reps / short rest periods / slower more controlled reps. Set a minimum amount of sessions per week. Start small if needed. Do them regardless of how tired you think you are. Leave the excuses behind.

For example 3 full body home workouts
20 mins each
monday - wednesday - friday

Do that for a a few weeks - then gradually add in another day / more time.

5. Create a morning and bedtime routine. Get up at the same time each morning. Go to bed the same time each night. This will help you with prioritising sleep and build a daily routine. A great year is made up of great days. Make the wake up time NON NEGOTIABLE. You will wake up at that time every morning or at least 5x per week. No matter how much sleep you are going to get or how tired you feel. This will force you to adjust and get to bed earlier.

6. Add accountability measures. Weigh your self at least once per week. Same time of day, first thing in the morning. Take a progress picture every week - e.g. Monday morning. Doing this will keep you accountable, help with adherence, give you tangible data and build discipline.

7. Start small. You can't go from an undisciplined bumbling mess to David Goggins overnight. Create a plan. A simple one. Set a clear, simple goal with a timeframe. Identify daily habits that you can add to get you towards this goal. Start on easy mode. Be consistent on easy mode for a few weeks - if you end up doing more.. great. After a period of consistency, add more habits, more intensity, make it more uncomfortable.

Leave a comment on any tips you have on building self discipline, fat loss, building muscle or anything related to achieving your goals.

If you have any questions leave me a comment or DM me on Instagram: @kaaigalligan

I think it usually takes time and consistency to see real changes. If you fall off then just get back on it. No need to make excuses, explain yourself or justify why. Just start again. Motivation comes and goes. Self discipline, the ability to get stuff done even when you don't feel like it, will lead to consistency. And anything you do consistently will lead to a result. You reap what you sow.

FAT LOSS | How to build SELF DISCIPLINE | 7 tips

This video explains
How to set goals
How to stick to your goals
How to become self disciplined
How to lose weight
Tips for self discipline

Discomfort is a catalyst for growth

Adapt or Perish

Kaai