How many times has it happened to you that you have decided to lose weight and become the dream you in the new year, but have started to slip merely few weeks into the new year? It does happen to many of us.
The underlying problems often range from lack of motivation, stress based eating habits, lack of commitment, an inability to adhere to one's plans or simply a sweet tooth (or a carb tooth, for that matter).
But this does not mean that there is nothing you can do about it.
Try these tips to increase your motivation level and commitment with your goal and enjoy the rewards of sticking to your weight loss goals in the long run.
1- Put down your weight loss goals in writing Putting down your goal on paper will be far more compelling than carrying it in your mind.
This way, your brain will interpret it as something concrete rather than a passing thought.
Also, break down your overall goal into smaller parts.
For example, instead of deciding to lose 15 lbs in 3 months, tell yourself (and the paper!) that you need to lose 5 lbs per month for the next 3 months.
2- Create a customized weight loss regime One size does not fit all! So something that might have worked for your friend, may or may not work for you.
See whether you are better off observing a high protein diet or should you rather cut down your sugar intake? Whether you want to go running every morning or join a gym? Can't do either? Then is brisk-walking a better option for you? Find out about it all through trial and error until you find the right regime for yourself.
3- Keep a journal for recording progress Write down everything you eat, every physical activity you undertake, the weight you lose over time and whether you have conformed with your initially set goals.
This will help you in increasing self accountability and commitment.
4- Find a work-out partner Many a times people slip away from their work out routine simply because they don't enjoy it enough.
Find a work out partner in order to make it a fun activity and also for the added motivation of excelling from each other.
5- Stop being hard on yourself If you slip from your weight loss regime; eat a sweet treat or skip the gym for a day; don't come down too hard on yourself.
This makes you feel guilty and eventually lets you believe you "can't do it".
Its okay if you fail to stick to your set routine sometimes.
Just make sure you get back on track right away, without condemning yourself.
6- Trick your body into eating right Food cravings are common.
When you body demands food, trick it by giving it the same only with less calories and more fibre.
Replace burgers with sandwiches, white bread with bran bread, dessert with fresh fruits.
7- Get 8 hours of sleep every night Research studies have found that sleep deprivation has a direct link with feeling hungrier.
In order to avoid hunger pangs, get a good night's sleep, everynight.
8- Drink lots of water Water not only helps the body get rid of toxins in the blood, it also gives the body a feeling of being full.
So if you feel hungry between meals, instead of grabbing a snack, grab a glass of water or two.
9- Commit to a permanent change in your lifestyle No weight loss decision can be complete or permanent without a commitment to make a change in your lifestyle.
Give up car rides in favor of walking, TV & computer in favor of workouts, raw sugar in favor of natural sugar, sedentary lifestyle in favor of an active one.
It may be difficult, but it has its rewards.
10- Be positive Having a positive outlook will not only let you achieve your weight loss goal in a better way but all other goals in life too!
The underlying problems often range from lack of motivation, stress based eating habits, lack of commitment, an inability to adhere to one's plans or simply a sweet tooth (or a carb tooth, for that matter).
But this does not mean that there is nothing you can do about it.
Try these tips to increase your motivation level and commitment with your goal and enjoy the rewards of sticking to your weight loss goals in the long run.
1- Put down your weight loss goals in writing Putting down your goal on paper will be far more compelling than carrying it in your mind.
This way, your brain will interpret it as something concrete rather than a passing thought.
Also, break down your overall goal into smaller parts.
For example, instead of deciding to lose 15 lbs in 3 months, tell yourself (and the paper!) that you need to lose 5 lbs per month for the next 3 months.
2- Create a customized weight loss regime One size does not fit all! So something that might have worked for your friend, may or may not work for you.
See whether you are better off observing a high protein diet or should you rather cut down your sugar intake? Whether you want to go running every morning or join a gym? Can't do either? Then is brisk-walking a better option for you? Find out about it all through trial and error until you find the right regime for yourself.
3- Keep a journal for recording progress Write down everything you eat, every physical activity you undertake, the weight you lose over time and whether you have conformed with your initially set goals.
This will help you in increasing self accountability and commitment.
4- Find a work-out partner Many a times people slip away from their work out routine simply because they don't enjoy it enough.
Find a work out partner in order to make it a fun activity and also for the added motivation of excelling from each other.
5- Stop being hard on yourself If you slip from your weight loss regime; eat a sweet treat or skip the gym for a day; don't come down too hard on yourself.
This makes you feel guilty and eventually lets you believe you "can't do it".
Its okay if you fail to stick to your set routine sometimes.
Just make sure you get back on track right away, without condemning yourself.
6- Trick your body into eating right Food cravings are common.
When you body demands food, trick it by giving it the same only with less calories and more fibre.
Replace burgers with sandwiches, white bread with bran bread, dessert with fresh fruits.
7- Get 8 hours of sleep every night Research studies have found that sleep deprivation has a direct link with feeling hungrier.
In order to avoid hunger pangs, get a good night's sleep, everynight.
8- Drink lots of water Water not only helps the body get rid of toxins in the blood, it also gives the body a feeling of being full.
So if you feel hungry between meals, instead of grabbing a snack, grab a glass of water or two.
9- Commit to a permanent change in your lifestyle No weight loss decision can be complete or permanent without a commitment to make a change in your lifestyle.
Give up car rides in favor of walking, TV & computer in favor of workouts, raw sugar in favor of natural sugar, sedentary lifestyle in favor of an active one.
It may be difficult, but it has its rewards.
10- Be positive Having a positive outlook will not only let you achieve your weight loss goal in a better way but all other goals in life too!
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