When the New
Year comes around, many of us make the resolution to lose weight. We go on the
latest fad diet and join a gym. But after just a few days, we find ourselves
struggling to stick to our weight loss program. This usually happens because we
start to lose our motivation to lose weight. Admit it, things happen. Life
happens and we sometimes forget to put ourselves first. However, to be
successful at weight loss, we need to keep ourselves motivated. Here are some
ways by which you can stay motivated to lose weight.
1. Take
before and after pictures of yourself. When you feel like eating something
fattening, look at your picture when you were overweight. Now do you really
want to go back to this time in your life when you were sad and miserable and
you just didn’t feel good about yourself?
2.
Keep
a weight loss journal. Writing down the number of pounds you have lost over
time, your daily food intake and exercise regimen will keep you focused and on
track. As you see your progress and your weight get lower and lower, you will
remain motivated to lose more weight until you reach your goal.
3.
Break
down your overall weight loss goal into small, achievable goals. Reward
yourself after you have achieved these milestones. For every 10 pounds you
lose, pamper yourself, go to a spa, have your hair or nails done or buy a cute
outfit. Reward yourself but make sure it is not food related.
4.
Don’t
forget what your purpose is for losing weight. If you are losing weight to be
healthy, think about how much energy you will have afterwards or how you can
minimize your blood pressure medications when you have lost the weight. If you
are losing weight to fit into a certain size, imagine how good you will look
when you wear that particular dress you have been wanting to fit into for so
long.
5.
If
your budget allows, hire a personal trainer. A personal trainer will not only
guide your work out sessions but he/she will be able to keep you on track and
motivated.
6.
Exercise
should not be a chore and painful. Find a fun exercise activity that you can
stick to. Try dancing, spinning or just simply hiking outdoors. Listen to
fast-paced music that will keep you moving while working out. Find an exercise
buddy. Studies show that if you work out with somebody, you are more likely to
stick to an exercise program.
We have all
the information we need to lose weight at our fingertips. But what most people
lack is the motivation in order to be successful. Motivation is a big component
in weight loss success. Keeping these motivational strategies in mind will help
keep you on the right path to achieving your weight loss goals.
I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..
Can I lose weight just by exercising and no diet?
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ReplyDeleteCutting down on fat doesn’t have to mean giving up your favourite foods. Healthy, fat free eating is not as hard as you think. The trick is to avoid ‘hidden’ fats in processed or convenience foods and find new ways to cook those recipes you love.
ReplyDeleteHere are some tips to help you cut down on fat.
1) Eat plenty of fresh vegetables and legumes. These foods are fat free, high in fibre and packed with vitamins and minerals.
2) Opt for low-fat snacks. A healthy option is fresh fruit. Most cakes, biscuits and pastries contain a great deal of fat.
3) Try new ways to cook ‘fat free’. Steam, bake, grill, braise, boil or microwave your foods instead of sauteing or deep-frying.
4) Use oil or butter sparingly. Buy non-stick cookware, grease pans with cooking spray and apply oil or butter directly to the food with a pastry brush instead of adding it to the pan.
5) Cook in liquid instead of oil. Depending on the recipe, you could use chicken or beef stock, red or white wine, lemon juice, fruit juice, vinegar or even plain water.
6) Limit meals that feature creamy sauces. Explore tasty low-fat alternatives such as pesto, salsa, chutneys and tomato-based sauces.
7) Choose low-fat dairy products. Depending on the recipe, you could use reduced-fat cream, low-fat yoghurt or evaporated skim milk.
8) Switch to low-fat products. Check the food labels at the supermarket to make sure you’re buying the reduced-fat product.
9) Reduce your intake of meat fats. For example, trim visible fat from red meats, remove chicken skin and limit fatty processed meats such as sausages and salami.
10)Eat takeaway foods only occasionally. When possible, choose low-fat takeaway options such as a salad roll instead of, for example, hot chips and a burger.
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