The 6 ‘C’s’ of Permanent Weight Loss

A couple of days ago, one of my personal training clients sent me a text that frightened me into thinking that he was getting ready to fire me. It said, “I feel stuck! How do I get past the barriers I’m dealing with?”

Now I recognize that my fear of getting fired was totally my issue and he was not implying that at all (I’ll save my subconscious fears for a whole other conversation). This conversation will focus on how to keep progressing towards your goals.

I took a couple of days to think over his question, then I had to have him really shine the light on the truth of his journey.

Too often we get frustrated and say, “It’s not working,” but the TRUTH is, it’s not the program that’s not working—it’s us.

If you’re at a place right now where you’re feeling frustrated with your progress, it’s time to take a long hard look at yourself and tell yourself the TRUTH.

Ask yourself the following questions


Are you truly committed? Commitment doesn’t mean just ‘wishing’, ‘wanting’, or ‘praying’ to be a certain weight. It means doing the work that it takes and committing to the process.

My client was committed to exercising, but he was not all in. He would do whatever it took as long as it was not inconvenient and did not involve too much change (which I talk about below).

Being ‘kinda’ committed is like being ‘kinda’ pregnant. You either are, or you aren’t. You’re either in, or you’re not.

Get honest with yourself about your commitment to your goal, if you’re not willing to do what it takes, then you can’t expect to see results.


Are you practicing new habits consistently? It’s easy (maybe not) to do a 21-day challenge or to start a new diet, but can you stick to it over the long haul? Can you get back on track quickly when you slip? Can you keep doing what you know to do even when you’re not seeing results?

Yes, I see my client 3 times per week for one hour per day, but that leaves 23 more hours each day most of which he spent sitting at a desk. You can’t exercise for one hour and sit for the rest of the day and expect results.

You can’t drink a green drink or take some supplements and wonder why the weight is not melting off.

Getting healthier isn’t about doing one or two things sporadically, it will require consistency over the course of days, weeks, months, and even years in many cases.


Are you crystal clear on what your goal is? Do you have a vision for your health. Where do you want to be in six months? One year? Or five years down the road? What does your life look like? What are some of the things you’re doing as a result of being healthier?

After receiving his text, I put together a summary of his goals so he could remember them and get focused on them. Sometimes it easy to jump from goal to goal and strategy to strategy—especially when you don’t feel like you’re getting results.

Be honest with yourself when you answer these questions and don’t feel bad about your response. Choose a habit and stick to it. Start with something small and gradually work your way up once you master one habit. Track how many times each month you practice the habit.


Are you pushing yourself out of your comfort zone? Ya’ll know I love challenges. They keep me inspired and motivated. I believe that our biggest changes take place when we’re challenged. That’s why our 21-Day Challenge is so popular. Are you challenging yourself each day? Are you stuck in a routine or do you change things up every once in a while? Do you have someone who pushes you to be the best version of yourself? If not, seek out some accountability.

Because I meet with my client 3 times per week, I make sure that he remains challenged so he got a check mark for this one. How about you?


Are you open to change? Sometimes when we peel back the layers, we don’t always like what we uncover. We may realize that we have some habits that are hindering our progress. If you do, are you willing to change them? Are you willing to turn off the TV and go to bed at a decent hour? Are you willing to stop hitting the snooze button and get out of bed to do what you have to do? Are you willing to stop hanging out with the friend who continually sabotages you? Remember, nothing changes until you do.

Yes, my client was committed to exercising 3 times per week, but in order for him to be successful, he also needed to eliminate alcohol, decrease the quantity of food he consumed at night, see a specialist, and make time for more activity throughout the day, which he was not committed to doing.

It's easier to live day in and day out feeling bad about ourselves or feeling like we're not making progress. It takes faith, strength, and courage to change. Get real about where you are on your journey and make up your mind to change what's not… Click To Tweet


Are you spending time in the Word? Are you consistently submitting this journey to the Lord? Here are some sobering truths about our ‘human nature’:

  • we don’t like change
  • we don’t like submission
  • we’re afraid of pain
  • we’re lead by our emotions
  • we’re not mentally tough

To sum it up, losing weight (or any other kind of change) runs against our flesh. That’s exactly why our efforts must be Christ-centered. On our own, we are powerless to lose weight or subdue any other kind of besetting sin that has us bound.

If you’re not spending time in the Word of God, recommit to doing so before the day is over. You don’t have to wait until tomorrow morning’s prayers. Right now, right where you are, confess your inability to heal yourself in your own strength and invite The Comforter into your life to help you. He is faithful.

Review the questions above. Are you ready to tell yourself the truth? If so, I challenge you to do something right now to move in the right direction. It does not have to be a big overwhelming change—just do something. Then, please share what you plan to do.

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Carol Sargent
Carol Sargent
3 years ago

No eating after 7 pm.


[…] and with your faulty thinking, you are now in a position to manage your eating and activity level. Consistency will be key to your success in step 4. It comes through making small,  systematic changes to your […]

4 years ago

Thank you for this article, Cathy! It is just the eye opener that I needed to get back on track, starting now!!

Lauryn King
Lauryn King
4 years ago

I love this devotional. It was so on time. I just finished my first 21-Day challenge with WLGW and now I’m working to keep up the great habits formed through the program. These questions will 100% keep me in check! Consistency and challenging myself are at the top of my goal list and I plan on sticking to His word to get me through.

I’m excited for the next challenge but in the mean time, I must lean on God and stick to my guns to reach my health and fitness goals. Thank you for the encouragement.

4 years ago

This is SUCH a great article Cathy! I am printing it out because it needs to be in my Health Library. i am going to read it at the end of every month. Thank you for sharing your wisdom❤️

Darla Schroeder
Darla Schroeder
4 years ago

Super post. So many good, hard questions to ask myself.

4 years ago

Consistency is where I fall short. I will keep working on it though. A habit of consistency.

Ena G.
Ena G.
4 years ago

Thank you Cathy! This is a great reminder of how to realign. The word that jumped out at me most on the page was surrender. I am looking at whether I have really surrendered this journey to God.

helen miller
helen miller
4 years ago

I’m not willing to go to bed at a consistent time, but I’m willing to be made willing. I need to get over the ‘hump’ of craving sweets. I joke that I have to excersize because’I like to eat or snack’. I hate to use the dis-abled card but it is a fact!



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