If your diet involves severe calorie limitations, self-induced vomiting, cutting entire categories of foods (or only consuming 1 category), using laxatives or weight-loss medications or products, it’s not healthy. You’ll be better off (and more motivated) with a diet that makes you look good and feel good—for a long, long time.
Telling yourself you can’t have something just feels terrible. It’s a punishment and it starts the negative thinking train rolling down the tracks. The truth is a bite of that cake won’t make you gain weight—but 3 pieces will. So load up on your steamed veggies for dinner and sneak a taste of your friend’s dessert while she’s not looking. The massive amount of cauliflower you just ingested proves you deserve it.
Start thinking about when and why you eat, not just what. Maybe you always eat mindlessly when you’re watching television, or maybe you go straight to the fridge when you’re stressed. When you become aware of your patterns, it becomes easier to determine the cause. Start by keeping your hands busy—knitting, reading, or doing a word puzzle can keep you from grabbing the popcorn. [1] X Research source
A super easy way to find support from like-minded people is to join a group like Weight Watchers. If no one in your own social network is fighting the weight battle (which would be hard to believe since practically everyone is), joining a group like this can be infinitely beneficial in staying on track.
The skinnier you are, the fewer calories you need to consume. At a point, this becomes quite difficult. You could cut back the calories a bit (not too much—just an extra hundred or so a day), but the easier way would be to add on more physical activity.
Friends and family can be excellent motivators as you continue to lose weight. Not only can they offer you support along the way, they can also become participants alongside you. Gyms will often post listings for fitness partnerships or classifieds for training partners. Inquire at the front desk as to how you can be paired up with someone who is at a similar level of fitness. Be an equal motivator to your workout partners. Energize them, just as they energize you - the benefits should go both ways!
In addition to the benefit of your waistline, moving frequently can alleviate feelings of sluggishness, and inspire you to continue moving throughout the day. Sometimes it’s the getting going that is the hardest part.
With new stuff, you’ll feel obligated to use it, especially to get your money’s worth. You’ll feel more entertained—a new iPod, new music, a new water bottle—even the smallest stuff can excite an otherwise drab workout. You’ll look good. New clothes can make us feel like a thousand bucks. When we feel good, we’re more likely to reach for our goals.
Are you more likely to work out in the morning or in the evening? Do you like to work out in large groups, in smaller groups or by yourself? Are you motivated by rewards, or are they easy to turn down?
A healthy weight-loss goal is 1 to 2 pounds (0. 45 to 0. 91 kg) per week, for a total of up to 8 pounds (3. 6 kg) per month. Biting off more than you can chew is, aside from not good for your motivation, bad for your health. Don’t aim for ridiculous workout (or diet) goals right off the bat. Only increase your workout by 5 or 10% each time, regardless of whether or not you feel you can do more. You may wind up hurting yourself or wearing yourself out so much you don’t get back at it tomorrow.
Don’t think of it as taking a day off, because you’re not. If you trade a day at the gym for a hike or a day at the pool, great! You’re still staying active. Then when you get back at the gym, it’ll feel that much better having taken a break. You’ll feel rejuvenated and re-energized. Cross training is a great idea. It’s basically the idea of doing a whole bunch of different types of workouts. Not only does it keep you mentally in the game, but it balances you out, too. Just running doesn’t make you in shape, nor does just strength training. Cross training means you’ll be ready for anything. [3] X Research source
Find old pictures of you that remind you of what you want to look like. Knowing that you had it once lets you know you can have it again! Find pictures of others whose bodies you want to emulate. Being bombarded with something you want and are working toward can be great motivation. Remember though, that many models, movie stars, and celebrities may be too thin. Many have had surgery to change their bodies and/or have their photos edited and retouched.
Don’t know of any races coming up? The Internet is right in front of you right now. You have no excuse! Runnersworld. com[4] X Research source and Active. com[5] X Research source have fairly comprehensive lists of upcoming races being held all over the place.
Talk with your doctor or a professional (like a trainer) before you begin your journey to find a realistic and healthy weight for your height and age. You can expect to safely lose up to 2 pounds (0. 91 kg) per week. Though it may not seem like much at first, it adds up over time. Safe and healthy weight loss happens over a longer period of time, and a realistic schedule will help you to spread out your goals accordingly.
And as for rewards, don’t just think big picture. You need rewards for those checkpoints, too. Have you exercised every weekday for two weeks? Great – reward! Lost that first 10 pounds (4. 5 kg)? Reward yourself, but not with food. Take a nap, go shopping, purchase concert tickets or do whatever would motivate you to keep going. There’s always punishments, too. If you miss a workout, that’s $5 put in the jar that’s going toward your husband’s/son’s/best friend’s beer fund. No excuses!
Your daily weight can fluctuate due to water retention. Instead of basing your progress on daily weigh-ins, pick a set day and time each week to log your weight. Then, add the cumulative numbers of your weigh-ins and average them at the end of the month. This will offer you a more realistic showcase of your progress. Muscle weighs more than fat, so a scale may not always reflect the progress in your level of fitness. If you feel comfortable doing so, take photos of yourself on a monthly basis. Pictures can provide a great visual motivator as you consider your progress.
What’s more, read the blogs of others! There are dozens of great success stories floating around on the web to keep you going. By dozens, we mean hundreds and they have great names like “Feed Me, I’m Cranky,” and “The World According to Egg Face. “[6] X Research source Maybe yours will be the next great one!
Setbacks aren’t the problem—it’s getting back on the horse that is. Missing a workout is fine; it’s when you end up missing a week that it becomes an issue. So when a setback happens, do yourself a favor and make a point to get right back up. Stay conscious of what you’re up against so you can fight back.
Don’t be too hard on yourself. Whether you fall behind in your workout schedule, or indulge in an unplanned ice cream cone, little hiccups along the way are natural and to be expected. If you feel you’ve slipped up, accept the fact and continue as planned with your weight loss routine. Keep in mind that your health, both physical and mental, is the most important motivating factor in the process. Losing weight is 1 benefit of a fit and healthy lifestyle but so is a more energetic outlook!
Be proud of your accomplishments, no matter how small. Losing that last 5 pounds (2. 3 kg) is an incredible feat thousands are failing at as we speak. And remember—just improving your fitness is great for your health, your quality of life, and the quality of the lives of those who care about you.
