Start by cleaning out all the unhealthy, high-calorie foods from your kitchen, that includes your secret stashes, wherever they may be. The great thing about getting fit and making your body strong and healthy is that everyone is in the same boat. The weight loss infographic below has some more info on how to lose weight and keep it off, and has a resource box. Because that’s where almost everyone goes wrong, and that’s why almost everyone who loses weight gains it right back. It’ll mean you’re learning a new activity and have a concrete target so you will feel a real sense of accomplishment, and all the while you’re losing weight. You actually get to learn how to prepare food that is nutritious, tasty and not jam-packed with calories. To lose weight and keep it off, you need to turn your wanting to lose weight into something tangible – physically and emotionally. If you’re eating high calorie foods such as chocolate because you find them comforting and calming, replacing them with healthy food options such as salad isn’t going to last long. Choose friends and family who you can talk to, who are supportive and will make you accountable, which will help keep you on track. Find out what it is you want and why you want it, because whatever it is that is driving you to get fit, healthy and lose weight is the motivator you will have to call on when the initial excitement wears off, you are discouraged and deflated by a couple of set-backs, and the going is getting tough.
Whichever way you choose to lose weight, slowly start making preparations to maintain that weight loss.
Also, taking up a sport like running will see you through weight loss to weight maintenance.
You’ll get to the point that if you haven’t exercised for an entire week you start to feel those withdrawal symptoms you always hear those crazy fitness fanatics talking about.
Too often people are entirely detached from the process of losing weight; it’s why it is so easy to give up.
If you don’t know how to already, learn how to cook food that is tasty, but healthy and lower in calories. When you’re facing temptation, feel disheartened or want to give up, having the encouragement of friends who are cheering you on can help you get through.
You wish you’d look and feel better, but how many people really ever lose weight and keep it off?
Research on people who were trying to learn new habits such as eating healthier and going running, found that on average it took 66 days for the behavior to become unchangingly automatic. You won’t just be running to lose weight, but also because you enjoy it, have become good at it and like participating in events. You’ll get to the end of that beginners running program you’ve attempted 5 times, but never finished. People tend to see losing weight and getting fit as some kind of static, unemotional event. If you’re struggling with your eating habits a great book to read is “Intuitive Eating: A Revolutionary Program That Works”.
If you don’t have family or friends who can cheer your efforts, think about joining a weight loss support group. In other words, forget the 28 days you’ve heard it takes to form a new habit, you need to work hard creating a healthy lifestyle for at least another 2 months after you’ve lost weight. Following something like a beginner running program, which guides you through walking to jogging to running, allows you to break down your goal into smaller more manageable stages. Let’s face it, you make the decision to eat cookies, chocolate or whatever your drug of choice when you buy them in the store, not when you grab it from the cupboard.
You can add fuel to your motivation by inspiring yourself with fitness images that grab your attention. Having an exercise buddy is another great source of support. Research shows that having a friend you can exercise with, helps you stick to your exercise routine.
Having a long-term plan helps you to avoid feeling overwhelmed and that all-or-nothing mindset.
You no longer are intimidated by going into the gym, you don’t have to learn the same exercise for the umpteenth time, because you found what you are good at and you’re awesome at it.
We’re spending increasing amounts of time online and as such a great way to remind yourself of your motivations is to use a website such as Pinterest, which is very much image driven and has an overall positive and inspirational vibe.
So, instead of waiting for someone to say the exact wrong thing to you, for someone to treat you incredibly badly or for some life-changing event to happen to you, make it uncomfortable for yourself.
Mentally gather together all the times you’ve been treated badly, have been expected to failetc. The honest truth is that you could pretty much lose weight on any kind of weight loss plan (how long you’ll last is another story) that employs a calorie deficit, but research shows that the only way you’ll ever keep it off is by permanently changing your lifestyle habits to healthier ones.
If your dream city was Paris and that trip was upon you, you’d already know everything there was to know before you got there, wouldn’t you?
Pinterest, for example, is a fantastic visual tool, in which you can collect all the things that inspire you in one place, be they motivational quotes, fitness routines or images of athletes and other fit people.
It doesn’t matter if it happened in 5th grade and it really hit anerve, and feels almost as raw then as it does now, or if it happened yesterday.
Would there be a David, without a Goliath? Equally, imagine reaching your goal and use that as impetus to keep you going. Some days you’ll be mad and you’ll have an “I’ll show them” mind-set, other times you’ll just be looking ahead.
If these emotions are strong, they’ll help you prevail in your weaker moments when you want to give in to bingeing on pizza or skipping another workout.
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