During the COVID-19 lockdown, I faced a harsh reality: I was significantly overweight, tipping the scales at 95 kg in 2022. My lifestyle was unhealthy, marked by high blood pressure, anger issues, and a sedentary routine centered around video games. Despite trying various solutions from YouTube, I struggled to achieve lasting results due to laziness and a lack of discipline. However, through a focused strategy of habit formation, I transformed my life. By 2024, I am now well-built at 80 kg, demonstrating the power of consistent, incremental changes.
Here’s how a structured approach to habit formation helped me achieve this transformation, and how it can guide your journey to better health and personal growth.
The Science Behind Habit Formation
Habits are powerful because they automate behavior, making it easier to achieve long-term goals. According to research, habits form through a loop of cue, routine, and reward. By focusing on small, manageable changes and repeating them consistently, we can rewire our brains to adopt new, healthier behaviors. This principle guided my journey of transformation.
Forming the 1st Habit: Regular Gym Workouts
I began my journey by focusing solely on establishing a gym routine. For the first six months, I committed to regular exercise without adding other changes to avoid feeling overwhelmed. This focused effort allowed me to build a solid foundation of consistency.I became accustomed to this routine.
Why This Worked:
- Focus: Concentrating on one habit helped avoid overwhelm.
- Consistency: Regular exercise reinforced discipline and commitment.
- Visible Results: Physical improvements motivated continued effort and further habit formation.
Introducing the 2nd Habit:Leveraging
Once I established a solid gym habit, I used this success as a foundation to build the next habit: waking up early for exercise. I also started learning more about exercise forms and the science behind effective workouts. Over the next six months, I deepened my understanding of fitness, which enhanced the effectiveness of my routines and provided the motivation to address my diet.
Why This Approach Works:
- Habit Stacking: Using one established habit to build another creates a positive feedback loop.
- Education: Knowledge gained from one habit can support and enhance other related habits.
Introducing the 3rd Habit: Improving My Diet
With a solid exercise routine and noticeable results, I shifted my focus to nutrition. I started by cutting out sugary drinks and gradually introduced healthier meals into my diet. Initially, I added one nutritious meal, then progressed to incorporating two. This gradual approach prevented overwhelm and allowed me to sustain dietary changes effectively.
Why Gradual Changes Are Effective:
- Manageable Steps: Small adjustments are easier to integrate into daily life.
- Sustained Motivation: Gradual improvements maintain motivation and prevent burnout.
Building the 4th Habit: Cooking My Own Meals
As I continued to see results from my new eating habits, I realized the importance of cooking my own meals. Learning about nutrition and preparing balanced dishes became a key part of my routine. I focused on calculating the right proportions of carbs, fats, and proteins, which further supported my health goals.
Benefits of Self-Cooking:
- Control: Cooking at home allows for better control over ingredients and portion sizes.
- Sustainability: Preparing meals ensures consistency with dietary goals and reduces reliance on unhealthy options.
Ongoing Development: Time Management and Additional Habits
Currently, I’m expanding my focus to include better time management and incorporating additional habits such as reading and writing. I recognize that this is a lifelong process of continuous growth and development. Effective time management helps balance various aspects of life, while reading and writing contribute to personal and professional growth.
Conclusion
My journey from weighing 95 kg in 2022 to becoming well-built at 80 kg by 2024 demonstrates the transformative power of small, incremental changes. By focusing on one habit at a time — starting with exercise, then improving my diet, and learning to cook — I achieved significant, lasting improvements. Now, I’m committed to ongoing development through better time management and additional habits.
I hope my story inspires you to embrace the journey of self-improvement. Start with one habit, build upon it, and watch how small changes can lead to substantial achievements. Apply these principles to your own life, and experience the profound impact of daily habits on your overall well-being.
