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10 ways to keep your new year’s resolution weight loss plan!

10 ways to keep your new year’s resolution weight loss plan!

Well, you finally made it to 2016, and like most of us, you probably started a new year’s resolution! A new year’s resolution is a great way to improve you and your life. But like everything in life, change isn’t easy, and weight loss goals are even harder. Remember, they don’t have to be! Here are ten ways to help you keep that weight off and keep yourself in good shape!

1. Stay away from the weight scale and measurements.

Let’s face it. When you start to lose weight, unless you are taking progress photos you never SEE a difference, you only feel a difference. Yes you may step on the scale, but most people make the mistake of stepping on it every day or every week. You should keep the weight scale to a minimum, as feeling good is the first step to any successful adventure. Stop caring what you look like, that will come in time. Instead, pay attention to how you feel. Do you feel better after every workout? How do you feel after eating healthier? I can tell you after the first few weeks of working out your body will feel better, you will have more energy, your brain will open up, and you will no longer feel “cloudy,” and the list goes on and on!

2. Don’t go cold turkey.

Cold turkey is nice, it’s even better slapped between two pieces of bread and a piece of lettuce (no mayo, mayo is bad)! But let’s be real, sometimes you may want some mayo, or you may want that cheeseburger. So eat it! Plan for cheat meals, and keep the portions consistent. For example, if on a normal day you have one hundred grams of rice, some veggies, and one hundred grams of lean chicken, just ensure when you have your cheat meal it’s proportionate. Cheat meals are okay. Disproportionate meals are NOT okay! But remember to keep the cheat meals to a minimum (1- 2 times a week)!

3. Eat before grocery shopping.

Studies show that when you’re surrounded by food, and you haven’t eaten you are more inclined to crave food, want food and buy food. Is that surprising? No. Did they need a study; perhaps not? But the fact is this; if you don’t buy unhealthy things, you can’t eat them. Cheat days are okay, snacks are not. So next time you go shopping make sure it’s on a full stomach, it will make it that much easier to walk by the muffins, cookies, and cake, or the fresh smell of cooked pizza and breaded chicken.

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4. Break your days into six meals.

When I hired a health expert I was advised to eat six meals a day. At first I was shocked, I was surprised with the amount of food I was told to consume. The idea was simple; don’t count calories, count fat, sugars, proteins and carbohydrates. The difference between complex carbs and simple carbs, and the importance of proteins and sugars was explained to me. I won’t discuss these differences if you need more information on this stuff a simple Google search will answer your questions.

Anyway, with all this information I broke my day into six meals. One meal every three hours, with a portion of carbs 20-30g, and a portion of protein, 30-40gs and vegetables are free. By the end of the day I wasn’t complaining. Six meals a day actually allows you to eat more in a given day, but it allows your body to burn more efficiently. Think of yourself as a vehicle, when you’re hungry and you wait till lunch, or supper, you consume more because YOU’RE STARVING, and you’ve been running on empty!

But when you break your day into six meals, you eat less because most of the time you still feel “satisfied” so you’re just adding to the fuel. You are basically training your body to know that it doesn’t need to don’t worry, food is COMING. It makes it easier for your body to digest the food, and speeds up your metabolism. Most people think eating fewer calories is the way to lose weight, which is true. You must consume less calories, but eating healthy and eating a balanced meal six times a day allows your body to drop those pounds at a much more efficient rate.

5. Make it an activity, bring a friend, and get a Pre-Workout.

Sometimes going to the gym is hard, but this is a skill you will develop i.e., doing what you don’t want to do because you just got to do it. Some days you may not want to go to the gym, but if you have a friend who you go with you will be more inclined to go. Why? Because what evil person leaves their friend to walk through hell alone? (Just kidding, gym isn’t hell, it is heaven!).

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But in all seriousness, every once in a while time gets rough, you feel unmotivated, fat, unhealthy, maybe not strong enough, etc. It’s always good to have a friend to kick you in the butt and say “get your bum here now!” If you feel you need a little more than that, I suggest a pre-workout. People don’t usually recommend these because of the high caffeine content. But I just discovered one medium Starbucks coffee has 300mg of caffeine! That is more than one scoop of your average Pre-Workout!) So, when |I’m feeling tired, or sluggish, I use my Pre-Workout as a “if I take this I have to go!” mentality. However, if you take a Pre-Workout and don’t feel the effects, I recommend cutting out coffee and reducing your caffeine intake. Never go above 500mg of caffeine a day.

6. Make a workout journal.

Workout journals are great and everyday journals are better. Plan your meals, write down times and what you ate, etc. Not only will this help you keep track, but it will allow you to adjust your meals. Also, if you have a piece of pizza, or ice-cream write it down! At the end of the month when you go to do your weigh in you can look back at your meals, and portions (it helps if you use a weight scale for food too). Referencing your journal will allow you to see where you can cut back, what you need to work on and where to improve. Weight loss is a pretty simple variable; you must consume fewer calories than what your body needs. So if you see that your consuming 1500 calories a day, 240g of protein, and 180g of carbs, and only 5g of fat per day and have lost a total of three pounds over the course of a month (which is actually really good), then you may want to keep what you’re doing, and up the fitness intensity. If you find that you are losing too much weight too quickly (you should look to lose about 0.5-1lb of body fat a week) and you lost 10lbs at the end of the month, then you can increase your calorie intake. A journal removes the need for a guessing game. If you don’t guess, you can reach success!

7. Set realistic goals.

You may want to bench press 350lbs, squat 400lbs and run for 10km, that will happen in time, lots of time. These are good goals to have, but those are long-term goals. I’m talking years of weight lifting. So when you set a goal, make sure you set a goal that can be obtained in a reasonable amount of time i.e., run 5kms, do 20 pushups and don’t set a time limit, it will come when it comes!

Let’s say you aim to be able to do 20 push-ups without stopping, write it down in your journal from #6 and bring it everywhere you go. When you do your fitness workouts, write down your weights, and remember this, DON’T aim for weight, aim for good form. Knowledge is success, and you can waste your time doing exercises wrong, and you can HURT YOURSELF. Injuries are no joke, and can lead to long term problems and ongoing issues. If you want a free workout, head to www.bodybuilding.com. They have hundreds of videos that show you proper form and the correct way to do exercises. In my gym there is a little motto “Don’t train harder, train smarter.” and remember this… goals are for you and only you. So don’t cheat at the gym, don’t try to impress, go to the gym and focus on you. Focus on your goals and your aspirations, and focus on why YOU’RE there. You’re there to improve you, and to smash those goals into oblivion

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8. Throw out all those big plates and over sized cups.

Believe it or not, your eyes play a big part of food consumption. That old saying, “are your eyes bigger than your belly?” holds weight. If you eat off big plates and drink from larger glasses, you will find yourself eating more before feeling satisfied. If you limit yourself to small plates, and small glasses you will eat less but feel fuller.

9. No processed foods.

Do you ever crave a pizza, a microwave dinner, perhaps a Kraft Dinner? STAY AWAY!! Processed foods are never good for you. Firstly, all those unreadable ingredients are hard on your body’s digestion system. A little saying goes a long way… “If you can’t read it don’t eat it!” I’m not saying don’t eat that pizza, don’t have Kraft Dinner; I’m saying make your own Kraft Dinner or your own pizza (from scratch) and if you don’t have time, please step away from the microwave dinners. Anything frozen and packaged to be microwaved is the worst thing for you. They are always high in fat, sodium and other preservatives.

10. Join a community.

I’m not going to sit here and tell you this isn’t hard. There will be times when you feel like you’re in a rut, and your body will be screaming to have cheat foods. Those skills take time to develop and old habits to break, just remember this; you’re not alone. I suggest you join a forum based community to help push you along, to post photos of your adventure, and to share your challenges and success stories with others. Once again a good website to visit is www.bodybuilding.com. They have a great community and tons of educational resources.

Remember this… Knowledge = success. The more you know the more places you’ll go!

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Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on July 3, 2020

7 Ways to Motivate Yourself to Workout

7 Ways to Motivate Yourself to Workout

Maybe you like going on walks in your neighborhood or hiking in the park, taking in the sights and sounds of nature. Or perhaps, you like to push yourself with spin classes and work up a real sweat. Maybe that basketball at a local recreation league is your thing.

But even though you enjoy these activities and you like the way you feel when you are doing them, somehow lately, you haven’t been able to muster up the energy to participate.

There’s a “catch-22” that often happens when you’re wanting to work out, but you are not in the mood. Working out will boost your mood and make you feel better.[1]

But because of your current mood, you don’t want to work out. Does this conundrum sound familiar?

Anyone can get stuck in this rut from time to time. It could be that work has been taking too much out of you, or your family and personal commitments are eating up a lot of your time and energy. You’ve got to find a way to break out of this cycle.

Getting your groove back requires finding a way to getting back to working out; you need a way to get started again.

How can you get started? Use one of the following hacks to get you back on track. Find one or two of the ideas on this list that speak to you and that you think you can easily implement. Once you get your workout mojo back, you’ll be surprised at not only how much better you can feel in a short amount of time, but also how much better everything will seem.

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Here are 7 ways to motivate yourself to workout.

1. Don’t Get Sucked Into the Black Hole of the Couch

As soon as you come in the door from work, get your workout clothes on and hit the door. If you sit down on the comfy sofa, it will take more fortitude to get yourself going. Think of your sofa as quicksand and don’t get pulled into the trap.

It’s a simple law of physics—Newton’s first law: An object at rest tends to stay at rest; an object in motion tends to stay in motion.[2] You can nestle into the comfy couch after your workout. But first, while you’re in motion from your day, stay in motion and get your workout in.

2. Find an Accountability Partner

Studies show that having an accountability partner greatly increases your exercise frequency and success.[3] Talk to some of your friends and find someone who is interested who has the same schedule as you, and you’ll find it easier to motivate yourself to workout.

Maybe you have a friend who would love to hike early morning before work, or maybe you know someone that would like to hit a dance class right after work ends. Knowing that you have to meet someone else will make you think twice about blowing off your workout.

You don’t have to have all your workouts include your partner, but even if you meet this person once a week, that will give you a boost to want to keep your workout going on other days. If you really feel that you need an accountability partner all the time, then find 2-3 people and meet them 2-3 times a week.

One caveat: if your accountability partner cancels on you, be prepared for that and keep to your schedule. Everyone has things come up every now and then, but if you find your partner is frequently trying to cancel or reschedule, you probably need to find a new partner.

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3. Or, Make Yourself an Accountability Partner

Commit to 30 days of an exercise plan. Look at your calendar and plan out which days and times you are going to work out, including what that workout will be. Allow yourself two “do-overs” for random life events or illness—but only two.

For example, let’s say you have on your calendar that you are going to go to a spin class after work on a Tuesday, but a family member calls whose car broke down and you have to go assist.

You will rearrange that date of your spin class and find a different date to put it on the calendar, but you only want to do that for necessary external life events. Hitting the snooze button because you woke up too tired isn’t a good excuse.

If you can stick to 30 days of this plan, it should feel more like a habit and be simpler going forward as you reap the benefits of feeling better, mood boost, and more energy.

4. Integrate Some Mini-Movement Into Your Day

If you go into work and sit at a desk most of the day, it will feel good to get out and move your muscles afterward. But sometimes, it seems difficult to get out of that sedentary rut.

One solution is staying in touch with your body all throughout the day. Set a few timers on your phone during the day, and when they go off, take a few minutes to do different physical movements.

Stretching and doing forward bends or side bends are some ideas. You can stand against the wall and “peel” off of it, feeling each vertebra and releasing your lower back. Take off your shoes and wiggle your toes around. Do calf raises, standing up and lifting your heels up and down.

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These small movements done 2-3 times throughout your workday may seem insignificant, but they will keep your attuned to your physical self a bit more so that you will be more motivated to have some bigger, longer, “real” workout sessions.

Think of them as appetizers and your workout is the big meal.

5. Eat Something Fresh

Speaking of a big meal, what we eat and drink is related to how we feel. So, if you’re not eating particularly well these days, commit to at least eating one fresh item daily. Maybe you have an apple as an afternoon snack. Perhaps you fix a nice salad to go along with your dinner.

Sometimes, we’re so busy on the run that we don’t realize we’ve not been eating as fresh as we’d like. By making the conscious choice to seek out some fresh food, you’re taking care of yourself which in turn will make you think about those same kinds of choices when it comes to exercise.

Another benefit is that if you’re eating well, you may feel “lighter” and have more energy to work out.

6. Create an Alter Ego

It may sound kind of crazy at first, but employing the use of an alter ego can be a great way to break out of a habit or create some life changes you desire. In his book The Alter Ego Effect, Todd Herman illustrates how an Alter Ego is a mental trick to improve your life. Many famous entertainers have used alter egos to overcome stage fright.

How could this work for you? You may be too tired to work out at the end of the day, but your alter ego isn’t.

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Let’s say you create a character named “Ironman.” Sure, when you come in from a long day at work, you can talk yourself into wanting to relax on the couch. But Ironman doesn’t feel that way—he’s ready to throw on his sneakers and go for a run!

7. Water, Water Everywhere

Sometimes the simplest rules are the most important. We all know we are supposed to be hydrated throughout the day. But if you’re busy all day at work and you’ve nursed a big tumbler of coffee all morning, suddenly it might be early afternoon and you realize you haven’t had any water today.

Drinking water boosts mood and decreases fatigue.[4] These two factors will help you motivate yourself to workout.

Make sure you’re getting your water intake all throughout the day, and if you’ve had coffee, drink some extra water to counteract the dehydrating effect of it.

Final Thoughts

So, how are you planning to get going this week?

Motivate yourself to workout—pour yourself a big glass of water, get out your calendar, and think about what types of workouts you want to do.

Whether you call a friend and ask him/her to be an accountability partner, or whether you sketch out an alter ego for yourself so you can harness your power, you can use a hack to get you back on the track of being motivated to work out.

You know how good you feel when you do, so give yourself that gift. You don’t have to wait until tomorrow—go get your sneakers on!

More Tips to Motivate Yourself to Workout

Featured photo credit: Jonathan Borba via unsplash.com

Reference

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