It's Monday morning and you've promised yourself you're serious this time. Over the next three days, your life revolves around salads, jogging, and protein bars. Then, Thursday comes, and, unexpectedly, you spread on the sofa with a jar of ice cream. What happened? A lack of motivation, that's what. Don't worry though: if you put in the effort, you can avoid yo-yo diets and switch to a diet that will keep you in perfect physical shape.
Steps
Method 1 of 3: Undertake a stimulating routine
Step 1. Determine a realistic goal
Saying "I want to lose 20 kg in 2 months" is little incentive in itself. In fact, with a not very concrete plan, you will often not want to train and will have to fight the temptation to lazily slather on the sofa. Not a good way to start a new life. Having a realistic goal makes it doable, and when you start seeing changes and losing weight, you immediately feel better. If you are happier, you are much more predisposed to achieving your goals instead of chaining yourself to the chair.
500 g equals 3,500 calories. Cutting 500 calories per day without adding physical activity means losing 500g per week. What kind of program do you intend to follow? In order to continue losing weight, it will be much easier to proceed calmly and consistently. Try to limit yourself to one pound per week
Step 2. Look for a slimming partner
As they say, common sickness, half joy. Finding a mate allows you to share what you are going through with another person, greatly reducing mental stress. As if that weren't enough, you are much more likely to drop the program when you train alone. In fact, you tell yourself phrases like "I'm just going to skip one workout, it's not the end of the world" or "This is only the third burger I eat. And this time, I haven't even added cheese!". On the other hand, when you take responsibility with someone else, you can't get away with it that easily. You would disappoint two people in case of failure.
Depending on the program chosen, this person should help you eat better, train more, or both. It may be useful to just have company to do the shopping! You simply need to make sure you choose someone who will allow you to go through the process peacefully, not one who would turn it into a race
Step 3. Sign up for a course
If you can't count on a training partner, sign up for a course. It's like having 30 fellow adventurers (and, to be honest, some kind of sergeant training you). If the instructor cares about subscribers, he will take attendance and make you feel guilty when you miss him (which he won't). Add to that the pressure of being able to lag behind others, and that's certainly not what you want.
There is probably at least one course that wouldn't make you think of training as if it were a huge chore. If you love to dance, sign up for a dance class. Do you want to vent your anger? Try kickboxing. Do you want to relax? Yoga. There are so many options available. All you have to do is inform yourself around a bit
Step 4. Start a fitness blog or buy a diary
Writing about your progress makes everything concrete. You can decide to write them down in any way you want, but for now, consider the following types:
- Write a journal dedicated to physical activity and nutrition. You can use it to write down everything you do on a daily basis, how many calories you have burned, how much you miss the finish line and your food choices. If you have a partner, share it with them to feel more responsible.
- Open a blog dedicated to physical activity. It will be available to the entire cyber world, so it will have a great deal of exposure (of course, if someone reads it). With this tool, you take a more creative journey: a blog includes all the typical aspects of a diary focused on training, but also your feelings about it, the obstacles faced and how you feel in the face of progress. You just have to make sure you write it down consistently.
Step 5. Hire a coach
Don't have a friend who would be willing to constantly push you, indeed, would encourage you to stop at the bar in the middle of a run? In this case, it would be better to rely on an instructor. But you have to find one that fits your personality; if it makes you uncomfortable, you will end up calling yourself sick every other day as well.
Generally, any gym can point you to a good trainer. In some cases, you can take a free trial to get to know a couple of them. Ask around to find one that has a good reputation, and only work with those who clearly know what to do and stick to your weight loss goals
Step 6. Sign up for a marathon
When you are forced to train because you have an official "expiration date", it is very clear what you need to do. Can't train for a 5K marathon right now? No problem, sign up for a race to be held in a couple of months. Knowing the date will prompt you to get off the couch.
- There are many training programs and apps available that can help you transition from the couch to a marathon by alternating between walking and running. It's definitely okay to take breaks to walk.
- If you don't already use it, remember that the internet should be your best friend. There are sites with exhaustive lists of marathons held in Italy. So, no excuses: just a simple click to sign up.
Step 7. Find an old photo that shows you in top physical shape
Most everyone has a couple of pictures that bring thoughts like "Hey, I don't know what happened to me! If only I could go back to being like this!" Look for that picture and stick it on your fridge or bathroom door, frame it to keep on your desk or anywhere you think it will help you keep a good motivation. Realizing that what you want is doable (and you can do it!) Will make it seem so much easier and keep you on track.
Can't find suitable photos? Then you have to settle for the Victoria's Secret catalog, which you can find on the internet. While it's a little more tempting to make comparisons between your past and current looks, watching girls in perfect shape is an equally effective reminder. If you are a man, find the male equivalent
Step 8. Hang special clothes on your bedroom door
You know that pair of pants you bought some time ago that are one size too small? Instead of hiding them in a drawer and vaguely reminding them of their existence, hang them on the bedroom door. They will stay there and will not go away. When you reach the goal and you can wear them, without having to hang them again, how will you feel? The answer is: incredibly good.
Don't have a special outfit to aim for? If so, you could go out and buy one. Alternatively, you can try a similar method, which is to use pants that are one or two sizes larger. Hanging them on the door constantly reminds you of what you don't want to become. While always having this item of clothing in front of you is not pleasant, working hard to avoid getting to the point of wearing it will make you feel better
Step 9. Talk about your plans with family, roommates, and friends
If you have been paying attention, you will have noticed that so many points in this article require some empowerment. Sharing the program with your social circle is a surefire way to become more responsible. If your friends don't know what you have in mind, they can't remember your food shortages when you go out for dinner. If they are aware of it, they can help you.
Telling people who live under your roof is absolutely essential. They can help you respect your eating decisions and keep temptations at bay. Maybe they might even end up joining you
Step 10. Read books, blogs and success stories
Seeing that hundreds of other people have gone down the same path as you can be a good incentive. Some of these tales may even touch you deeply. Why on earth couldn't you be one of these people? You have to remember one thing: you can do it, and you will.
Stories about successful weight loss can be found almost everywhere. To get started, try sites like AuthenticallyEmmie.com, Canyoustayfordinner.com, and bloggingrunner.com (they are in English). However, there are thousands of them, in many different languages. Not only will they motivate you, they can also be used as resources
Step 11. Establish a rewards system
Human beings have evolved enough to be able to "train" on their own, but not enough to be able to resist the manipulation of certain mental tricks. Set up a reward system that suits you and you can shape your brain to your heart's content.
- Someone prefers to devise a points system. For every good decision (whether in food or sports), you get one point. Once you reach 100, treat yourself to a reward of your liking (like a massage or a trip to the mall).
- Some prefer to pay back their progress with money. Whenever you get good results, keep some money in a jar. You will use them to reward yourself, whatever gratification you have chosen.
- You don't have to think only of a final prize. Determine one for various thresholds. You can be rewarded after a certain amount of kilometers run, calories burned, pounds lost or days spent without giving up. They must be constant in order not to lose sight of the goal.
Step 12. Develop a punishment system
That's right, sometimes the rewards aren't enough, especially if implementing this system means giving up things you love to do in your life (gluttony and laziness are forbidden pleasures for all human beings). If the idea of an upcoming massage is not enough to convince you, what do you think of donating 100 euros to the Hitler Youth?
Of course, that of the Hitler Youth is just an example, but it serves to give you an idea. You can give a friend a certain amount of money (if you don't trust yourself and don't know if you will keep your word). Tell him that if you don't get satisfactory results, he must accept the money and donate it to an organization that goes against your ideals. He will be more than happy to help
Step 13. Make room for positive thinking
If your thoughts are all about phrases like "I'm too fat, I'll never make progress", you risk living a self-fulfilling prophecy. When you start thinking positively, the idea of successfully getting through something difficult becomes more believable because you feel better about yourself. You know you can do it. And you will make it.
If positive thinking is particularly difficult for you (which is totally normal), take a few minutes each day to focus on it. When you start thinking negatively, stop and start over. What do you like about yourself? What do others like about you? What can you do well? Over time, it will get easier and easier, it will be like drinking a glass of water
Method 2 of 3: Motivate yourself with nutrition and workouts
Step 1. Set a pace
It's the first day of your training routine and you run 6 kilometers. You feel great, only 24 hours later you can't get out of bed and literally can't move your legs. Instead of risking moments of total inactivity, you should set a balanced pace. Overdoing your workouts is bad for the body. Only do what you can, so that your body can stand up to you.
If you haven't exercised in a while, take it easy. Take a week to evaluate your fitness. Once you understand the easy and hard parts, start training accordingly. Only increase the difficulty level of each workout by 10% to avoid damaging your muscles, joints and your motivation
Step 2. Make training fresh and fun
Maybe in the last period you have always run 5 km 3 times a week, and it seems that those unnecessary 5 kg do not want to leave. It's frustrating when it happens. If you find yourself in such a situation, you need to change your habits a bit. Routine bores mind and body. Try out variations by mixing outdoor runs and interesting gym classes, or set a new specific exercise goal.
- The most effective way to lose weight is to combine cardio and weight lifting. If you've only done one activity or the other so far, maybe that's your problem.
- If you hate exercise with all of yourself, don't waste time. Don't you like running? No problem, don't do it. If you hate your chosen activity, you better leave it alone. Invest your time and energy in a sport that makes you feel good while doing it, that can become a long-term hobby.
Step 3. Change the way you talk about your diet
Telling yourself and others that avoiding certain foods is a choice, not an obligation has been shown to improve your ability to stick to your resolutions.
Similarly, try to consider exercising as part of your daily routine instead of an obligation
Step 4. Count calories, kilometers and steps
If your goal is just to lose weight, the results will be minor for some time. Instead, try to consider the daily improvement of various numbers. After just one week of walking, you will have accumulated tens of thousands of steps. This number will seem like a good result in itself.
- In this case, the blog or diary will come in handy. Write it all down: soon, this feeling of well-being will create a certain addiction in you, and you will be anxious to see the numbers improve. Sure, it's a great incentive to remember that you've run 25km, eliminated 4,500 calories, and walked 30,000 steps in a week.
- Don't know how to count steps? Simple: buy a pedometer.
Step 5. You just have to limit the food, never eliminate it
If you can't even look at the ice cream department when you go to the supermarket, you will just condemn yourself to failure. There will come a day when you decide to throw caution out the window, abandon Jillian Michaels and decide to move to the bakery indefinitely. To keep this day from being a threat hanging over your head, indulge in a treat every now and then.
- Never tell yourself "I can't eat this. I'm on a diet." You will feel it is a privation. Instead, eat a quarter of what you would usually eat, but chew slowly, and, between bites, sip some water. Drinking more water and eating slowly are two actions that naturally reduce appetite.
- The blue color is an appetite inhibitor. If you have decided to go out of your way, put this food on a blue plate.
Step 6. Turn off the negativity
It is normal to feel more than frustrated when it comes to weight loss. It never, ever proceeds as quickly and easily as you would like. You feel like you've given 120% in the last couple of weeks, but then you step on the scale and find you've only lost 200g. It has happened to everyone, and it's horrible. The most common reaction is to feel overwhelmed by pessimism. Don't give in to negativity! You may lose motivation.
Instead, focus on your progress. That diary you write is fantastic. Prove that you are on the right track. Go through it and review the numbers over time. Don't get distracted by worries - you'll think about it later. Right now, you just have to make good decisions
Step 7. Try a short but effective workout
Many come up with excuses like "I don't have the time" or "Working out is too boring!". You may never have thought about high-intensity interval training, which can be done in minutes and burn you a lot of calories. The old excuses will no longer make sense.
- For this workout, all you need to do is alternate between intense periods of exercise and periods of rest. And to say you'll burn calories is an understatement - they'll literally vanish in the blink of an eye. It can be done anywhere, but, to give a simple example, consider the treadmill. Start walking for a few minutes, run at full speed for 30 seconds to get to 90% of your maximum heart rate, then regain walking speed for one minute. After that, return to a particularly intense level for another 30 seconds. Repeat this 8-10 times. Then? You will be done.
- If you have even a small health concern, consult a doctor before trying this workout. Not for the faint of heart.
Step 8. Buy cool gear and clothes
Starting a run, hitting the gym, or signing up for a class is a lot easier if you have new outfits to show off. Buy new tennis shoes, headphones or outfits to train. Choose items that inspire you to move!
Method 3 of 3: Consistently Follow the Schedule
Step 1. Reward yourself
Do you remember the rewards system mentioned earlier? Put it into action, and do it whenever you feel is the right time. No one has ever said that you should only reward yourself after reaching a long-term goal. And those in the short term? Give yourself small rewards even in this case.
Don't lose your head: go wrong. You can also reward yourself with food from time to time. If you never do, you may find that the only thing in the world you want is a chocolate ice cream or a handful of Pringles. When you have reached a certain amount of kilometers, you can indulge in a reward. The important thing is that it does not become everyday
Step 2. Relax
Now that your body is much more active than it used to be, you need enough time to unwind. Carve out an hour a day. Take a particularly long shower or take a refreshing nap. It is all deserved.
Step 3. Take photos
When you are going through a particularly difficult time and cannot motivate yourself, these images should be used as a reminder that you have worked hard. Take a picture of yourself on the first day and repeat every week. Is your body changing?
Once the progress has become noteworthy, you can consider hanging these photos in your room or around the house. They will constantly remind you that you worked hard, so why on earth should you sabotage your commitment?
Step 4. Choose a new healthy habit to integrate into your lifestyle
Just like you should change your training schedule, you might think about a new eating habit as soon as you become a true expert on the healthy lifestyle. Try experimenting with vegetarianism for a week, grab vitamins, or choose an outdoor hobby. What would the new you like to do?
If you don't already, start cooking. It is more pleasant to control what ends up in your stomach. Not only will you improve the lives of friends and family, you will also acquire a new set of skills and make healthy eating significantly more accessible
Step 5. When you fall, get back on your feet immediately
This step is one of the most important in the process. You need to know that you will have relapses. It is inevitable and it happens to everyone. The only thing you can do is get up. If you miss a day of training, then start over immediately, otherwise it will be much more difficult to recover several missed sessions.
It is much more difficult to work hard to cross a milestone than to have relapses capable of turning you back in time. Missing a week of training could bring you back to where you were 15 days ago. Keep this in mind when you want to spend the morning in bed. What will be the repercussions a few days later?
Step 6. Make a journal about your successes
That's right, this program requires you to write quite often, but it's for your own good. You don't necessarily have to use a separate notebook; you could also use a section of your blog or diet diary. Wherever you write, just make sure you focus one part on the positive results you get. You'll feel great when you can add these observations.
When you think you haven't accomplished great things on a certain day, keep reflecting on the day. What temptations have you firmly resisted? Consider what you haven't done as well as what you've done to get positive results
Step 7. Pick a couple of songs that get you going
Rocky had his song, everyone knows, so why shouldn't you have yours? Everyone needs something to motivate them. What's your battle cry?
Take the time to find about 15 songs that make you want to move. Having a playlist that gets you pumped up within seconds will allow you to start your workout on the right foot
Step 8. Give your big clothes to charity
The time has come! You took off that pair of pants you hung on the door, then you've reached your target weight, and you don't need your old clothes anymore. Donate them to a charity for selfless and proud action. Well done!
In addition to donating your clothes to a good organization, could you also devote some of your time and knowledge to others? Probably, you are aware of dozens of tricks that other people ignore, and maybe they are fighting the same battle as you. How can you help them?
Advice
- Water is incredibly important. Make sure you drink at least 8 glasses a day.
- Remember to be realistic. If your friend is too thin and you want to wear the same size as her, forget about it! For inspiration, look for someone with a similar build to yours but fit. This will help you a lot.
- Don't lose sight of reality. Beauty is in the eye of the beholder. There is no absolute standard. You don't need to have certain measurements to be attractive.
- Don't be discouraged. If you do, talk to your best friend and tell him what's happening to you. He will listen to you and try to help you. Don't feel uncomfortable with the people you love. Remember that they reciprocate your love!
- When you go to the supermarket, get someone who knows how to prohibit you from buying unhealthy foods, or call a friend who can dissuade you from eating a third piece of cake.
Warnings
- When you feel down or exhausted, don't binge on sweets. Be strong. This moment will pass.
- If you have any other health concerns, consult a doctor or other expert before making sudden changes to your diet or sports program.
