Wondering how some people lose weight and keep it off for good? Then others seem to yo-yo their entire life? The key differences are simple success actions that you can learn to do.
Lose weight by biting off what you can chew!
Just getting started? Set realistic goals. Start with meal planning and eating home more often. For help, check out Meal Planning Helps You Lose Weight.
Once you have that down, move on to exercise. Start with 10-20 minutes of exercise per day. Success with one good habit will lead to more healthy behavior over time.
Put it on the calendar!
Schedule both exercise and meal planning on your calendar. Be sure to include enough time so you can get to bed at a decent hour. When you prepare for your healthy activities, it will be much easier to accomplish your goals. Treat these like any important appointment that you would not consider canceling.
Consistency is key!
I’ve been a personal trainer for 22 plus years. I’ve learned that weight loss success is accomplished the same as success in other areas of life. It doesn’t matter if it’s a goal relating to your business, spiritual walk, parenting, or any other worthy goal you set out to achieve.
As much as the media promotes them, fad diets are not the key to success. Did you know they have a 95 % failure rate? You wouldn’t trust some get rich quick scheme in business, so why should you when it comes to weight loss?
Permanent weight loss is achieved by consistent daily actions that accumulate over time. That may sound a bit boring or way too simple, but it is one of the KEY secrets to success!
If you fall down, get back up!
From time to time we all have circumstances come up that will cause us to skip exercise or binge. This is normal! We are human. The difference is how quickly you get back on track.
Are you guilty of the “I’ve messed up so what’s the use” mistake? You’ve messed up by skipping exercise, so you eat more calories! This is like being up to your eyeballs in debt and saying, “oh what the heck, I might as well go get a $500 per month car payment.” Wrong!
Instead, when you miss your exercise, make up for it by eating healthy low calorie meals. You may not meet your weight loss goal that week, but at least you won’t gain any back!
Believe you can!
Avoid self-sabotage. Believe in your ability to lose weight and keep it off for good.
Tell your body what you want, not what you don’t want. When you look in the mirror, use phrases like “I am losing weight,” or “I have a flat stomach.” In the beginning this can be tough. You tend to think you are lying. However, you are not. In my favorite success book, the Bible, it says “speak as if it is already.” This is called faith my friend! You are believing you can accomplish your goals!
Negative thoughts will enter your mind. That’s normal. You’re human! Just don’t let them leave your lips. Replace each negative thought with a positive statement. If that’s tough in the beginning, use one of my favorite personal quotes. If you don’t have anything nice to say about yourself, don’t say anything at all. You wouldn’t say something that mean to a friend, so why say it to yourself?
Leave notes around the house as reminders to speak positively about yourself. This will help you build the mental muscles you will need to make success talk a habit.
Health and fitness is a lifestyle, not a just a single action!
I’m able to maintain my weight and health because I have built a life around healthy activities. I look for opportunities to exercise, such as taking the stairs, working around the house, or walking my dogs. My husband and I gravitate toward outdoor activities for fun. We have one television in our home and it is in our guest room. We turn it on to watch major events, football, and movies. I have nothing against television! However often times our nation could be exercising instead of sitting in front of a screen.
Get creative and look for ways to incorporate activity into everyday life. Try spending family time doing something active like hiking or biking. A day at the beach or a picnic at the park is always more active than sitting in front of a television or playing a video game.
Are you guilty of the “I’ve messed up so what’s the use” mistake? Go ahead and tell us about it! Writing about it could help you avoid it in the future.
Blessings!
Jennifer