Do You Really Want to Lose Weight?

This might seem like an odd question to start with, but it's the most important one you'll face on your weight loss journey. Not "Can you lose weight?" or "Should you lose weight?" but "Do you really want to lose weight?"

The difference is crucial. Wanting something in theory and wanting it enough to take action are two completely different things.

The gap between wanting and doing. We live in a world where information is abundant. You can read about TDEE and calorie deficits, learn about protein and satiety, and understand the science behind weight loss. But knowledge without action is just entertainment.

Real wanting shows up in your actions, not your thoughts. It's the difference between:

  • Reading about meal planning vs. actually planning your meals
  • Thinking about exercise vs. taking that first walk
  • Understanding portion control vs. putting down the fork when you're satisfied

The Smallest Possible Step

If you really want to lose weight, prove it to yourself with the tiniest action imaginable. Not a grand gesture or a complete lifestyle overhaul—just one small thing:

  • Eat an apple instead of reaching for processed snacks
  • Go for a 5-minute walk after dinner
  • Drink a glass of water before your next meal

These actions might seem insignificant, but they're not. They're proof that you're willing to choose discomfort over comfort, action over inaction. As James Clear writes in Atomic Habits, every action is a vote for the type of person you want to become.

Why small actions matter. Small actions bypass the part of your brain that resists change. When you commit to walking for just 10 minutes, your brain doesn't sound the alarm bells. But when you commit to "getting fit" or "losing 30 pounds," resistance kicks in immediately.

More importantly, small actions create momentum. Once you're moving, it's easier to keep moving. The power of just starting cannot be overstated—it's often the hardest part of any journey.

Honesty test. If you're not willing to take one small action today, you don't really want to lose weight. You want to want to lose weight, which is different. And that's okay. It's okay for weight to be "a thing" now when it wasn't before. It's also okay if it's not your priority right now. But be honest about where you stand.

If you find yourself making excuses for why you can't take even the smallest step, ask yourself: What would need to change for this to become a real priority? Sometimes the answer is "nothing"—you just need to start. Sometimes the answer reveals other areas of your life that need attention first.

Moving from wanting to doing. The bridge between wanting and doing is built one small action at a time. You don't need to overhaul your entire life today. You just need to prove to yourself that you're serious about this goal. Remember, you only need a few months to see significant changes if you're consistent. But consistency starts with a single action, taken today.

Weigh Yourself Today

Step on the scale right now. You might not like what you see, and that's okay. This is part of getting comfortable with the identity of "I am working on my weight." One data point doesn't define you—it simply gives you a starting point. Write it down. You can only improve what you measure.

Try Calorie Tracking (10 Minutes)

  • Download either the MyFitnessPal app or the Lose It app
  • Create an account and set a simple goal
  • Log your previous two meals (or your last snack and a meal)
  • Play around with portion sizes, barcode scanning, and common foods
  • Don't worry about being perfect—you're just learning the tool

This isn't about long-term commitment today—it's about building awareness. Tracking, even briefly, teaches you how much foods add up and where small changes can make a big difference.

If you've taken that first small step, congratulations—you've already started. Keep the momentum going by learning about hunger cues, portion control, and simple meal planning. One small action at a time.