- Exercise & Fitness
"Stay With The Fight:" 10 Tips To Keep Up With Weight Loss
1. Inspire Yourself.
There are so many ways we can inspire ourselves, and for everyone, it's different. For some of us, a motivational picture of what we want to strive for works well. Find your fitness inspirtation. Remember, if you choose to use a photo of another person, it is unrealistic to think you will ever look exactly like her. All of our body shapes are different but that doesn't mean you won't look just as sexy!
Some of us may find it easier to find our inspiration with words. Pinterest is loaded with fitness inspiration. Check it out, but don't stay too long, you have a workout to do!
Whatever you choose, remember to stick it somewhere you are going to see it!
2. Remind Yourself
Why have you begun this journey? What is it that makes you want to be healthier. For yourself? For your children? Put a sticky note on the fridge reminding yourself that you are doing this for a reason. Stick one on the bag of chips your hand keeps mysteriously finding itself in.
3. Plan Your Meals Ahead of Time
This is one of the most effective ways to stay on track. Plan your next day's meal ahead of time. Make your breakfast, lunch, and dinner plans. Record whatever it is you're counting (carbs, calories, etc.) and eat only that. It is much easier to stay on task if you can figure out a way to incorporate doing this daily.
4. Learn When Your Stomach is Satisfied
I think many people have this problem. They only recognize themselves as being done with their food when it feels like they are going to burst. If you have to release your pants to eat more, perhaps you should reassess the situation.
Do you still feel hunger? Are you satisfied? Are you only eating now out of boredom or because it tastes good?
5. Motivate Yourself With Rewards
There are a few ways to do this. Put a dollar in a jar every time you lose a pound. For every ten pounds, get yourself a new article of clothing. These don't have to be done together, but they could work that way!
I would stress not to reward yourself with food. For anyone who has ever fallen off the wagon, so to speak, we know how slippery that slope is. Try to reward yourself with things you can do that don't revolve around food.
Perhaps after losing a certain amount of weight, or reaching your goal on the tape measure, treat yourself with some new exercise equipment or a new workout routine to mix things up! Heck, if you want to, treat yourself to a movie out on the town.
6. Make Your Workout a No-Brainer
Make it as easy as possible to work out. If this means having your workout clothes already picked out, water bottle already in the fridge, and sneakers ready with socks already in them, then do that!
Some workout regimens such as T25 or Les Mills Body Combat have preset calendars that you follow. The entire Beachbody line does, as well as food guides. Even if you don't have a preset calendar ready, try to make one for yourself. If Monday is going to be cardio, plan ahead. Tuesday, weight training, and so on.
The more planning you do, the less likely you will be able to talk yourself out of the workout. It will be as easy as just doing it with nothing standing in your way and no excuses.
7. Do What You Love
Figure out what kind of workout you enjoy the most. For some people, running is their thing. For others it's weight training. It is of course best to do a mix of both cardio and strength training, but do what is fun to you. If you follow a beachbody program, chances are that you are doing both.
Just make sure you enjoy whatever it is you do! If you don't enjoy your workouts, you will make excuses and not complete your goals.
8. Remove Bad Snacking Temptations
This is a hard one, and sometimes impossible for larger families.
If you live alone, dump the junk! Don't tempt yourself with it because most of us may and will crack!
If you live with others, you can ask them if they wouldn't mind removing those items from your cupboards and not to eat them around you. If that doesn't work well for you, you can use the sticky note idea to remind yourself that you don't need those chips or that candy bar.
Make yourself a healthy snack drawer or shelf in the fridge. Put in it, some pre-washed and prepared vegetables, yogurt, fruit, cheese sticks, etc. When you get that hunger pang between breakfast and lunch, or lunch and dinner, you know exactly where to go. This will keep you from rummaging around the cupboards for something "easy." Easy tends to mean pre-processed foods that are not healthy for us!
9. Curb Your Appetite with Gum
This helps some people more than others. Some say that the spearmint and peppermint in gum can help curb peoples appetites. I think it's more useful for those of us who eat out of boredom or as an oral fixation. If you do go this route, try xylitol gum which is good for your teeth!
If you're a tea drinker, have a cup of tea without the sugar.
If you hate both, some people say that brushing your teeth, or rinsing with mouthwash will keep you from eating! And for anyone who has brushed their teeth and then drank orange juice...you know what I am talking about.
10. Drink a Glass of Water Before a Meal
If we constantly gorge ourselves on food, our stomachs do become larger. If you are just starting out this may be a good way to help you eat less. Drink a glass of water before you go to eat your meal and you will find that you will be less hungry by the time you've eaten because that water has filled up some of the excess space.
Our bodies do absorb water better when drinking smaller amounts at a time so this may not be the best course of action for everyone. If this works for you though, give it a go!
Whatever you choose to do, be careful. I don't recommend removing something completely out of your diet. Don't completely cut fats because our bodies use them for a great number of things. The same goes for carbohydrates. Sure, limit them, but know that you shouldn't completely obliterate them from your diet.
Everything in moderation.
Whatever you do, stay with it. Remind yourself of all the reasons you want to do what you're doing. If you miss one day, don't think everything has been ruined, just pick it up again. Get back on that horse and ride!