10 Weight Loss Tips
Trying to lose weight is like trying to quit smoking. It’s easy to find a program to follow but hard to follow the program. I’ve tried and failed many times. Maybe you have, too. Here are 10 weight loss tips that might help you to follow the program you have chosen.
[1] Set specific goals. Achieve some simple goals and then progress to longer range goals. Always make your goals simple, specific, realistic, and achievable. You can easily become frustrated and will find yourself giving up if your goals are too ambitious. Begin with a short-term goal like walking five minutes once or twice a day. You can then move to an intermediate goal like walking for 20 minutes three or four times a week. After than, a longer-term goal might be to walk/jog a 5k.
[2] It is generally best to start slowly and then to gradually progress to more ambitious activities. If you have been sedentary for awhile, you are at increased risk for injury. Pain or injury will curtail or derail your progress. Be smart about this.
[3] You are less likely to become bored if you will incorporate a variety of activities into your routine. For example, you might be able to alternate between walking and biking, or between swimming and participating in a low impact aerobics class. You might want to do your stretching outside if the weather is nice. You can participate in activities with kids such as soccer, or tag, or even hide-and-seek. Joining a health club or other exercise-related center works for some people, but takes another level of commitment.
[4] The most beneficial exercise programs are generally the ones that you think are fun. If you do not enjoy some of the activities in your workouts, substitute another activity. Exercise should be fun. You might want to join a league, maybe softball or volleyball. My sister-in-law found great exercise in her ballroom dancing classes. If you don’t like to run, try swimming.
[5] Take Nike’s advice and “just do it”. Every day, you’ve got to make time for physical activity. No excuses. Schedule time for workouts just like you schedule your other activities. Plan for some physical activity each day. It can be as simple as using stairs instead of using an elevator. Use a treadmill or dumbbells while watching TV. Just do it!
[6] A goal is only a dream unless you write it down. Whether you are wanting to lose weight, improve your energy, sleep better at night, or improve some type of chronic condition (in my case, it was my lower back), write it down. When you see your goals in writing, it’s easier to stay motivated.
[7] Most people will achieve better more consistent results if they have a workout buddy. Invite your spouse, your kids, or your best friend to join you. Or join a group that meets on a regular basis like Jazzercise.
[8] Keep an exercise diary each day so that you can track your progress. Review your diary on a regular basis so that you can see you are actually making progress.
[9] Reward yourself by reflecting on your accomplishment after each exercise session. Think about the manner in which your commitment to physical activity is improving your life. And, from time to time, reward yourself with newer and better equipment, such as really nice walking shoes or an iPod.
[10] Stuff happens. If exercising today would really make you unhappy, don’t exercise today… and maybe even tomorrow. If you need a break, take one. Just get back into your routine ASAP.
We all know that it’s easy to find a program but hard to follow a program. Use these 10 weight loss tips to help stick with your program.