Advertising
Advertising

6 Successful Habits of People Who Lost Weight

6 Successful Habits of People Who Lost Weight

Learning the theory behind weight loss is an easy step, but applying it and sticking to it until the end are the most difficult parts. There are lots of methods and diets that result in a caloric deficit out there, but they all require patience and a lot of perseverance! Many people start the process strong but quit really soon, mostly because they didn’t get the results they were expecting and they don’t realize that a small progress is still progress!

But there are also many people who successfully transformed their bodies and they all have a few things in common. Here are 6 successful habits of people who lost weight:

Advertising

1. They Set Realistic Goals

While losing 25 lbs. in one month might sound amazing, it is simply not a realistic and healthy goal. In any area of life, including fitness, successful people will always set SMART goals. That means a goal that is Specific, Measurable, Attainable, Relevant and Time-bound.

For your weight loss journey you can start by having the goal of losing 4 lbs. each month. It may not sound like a lot, but it is definitely a SMART goal that can be easily achieved by any person, no matter their age and previous experience in fitness. The numbers will differ from one person to another, and many people (especially obese people) will lose much more than 4 lbs. in the first month.

Advertising

2. They Measure Everything

Successful people keep track of their progress and carefully measure different aspects over time. They do not just settle with measuring their weight, they also measure the percentage of body fat and muscle mass, the diameter of different body parts, and they also take before and after photos.

3. They Have Patience

Patience is one of the key elements when it comes to losing weight. A successful person will have patience and will keep on going no matter what. Like everyone else they also have moments of disappointment, but they continue the journey and don’t stop until they reach their goal.

Advertising

4. They Don’t Feel Guilty

No matter how strong you are mentally, your body will not enjoy the caloric deficit and will crave for any kind of food, especially high-caloric junk foods. Not to mention all the temptations that are around and all the people who will try to sabotage you.

It may happen that you will have a slip once in a while, but successful people will know that it’s not the end of the world and that they can easily fix this in the next few days. They don’t feel guilty about a pizza or a cake they had on a special occasion, and they keep on sticking to their diet 90% of the time. Actually, it’s even recommended to have a cheat day once in a while to keep your metabolism revving. As long as you eat clean most of the time, don’t feel guilty about the occasional slip-ups.

Advertising

5. They Feel Proud and Confident

No matter what everyone around them tells them, successful people are proud of their progress so far and confident that they can reach their goal and the body they have always desired. Even if Mom says that you look just fine and you don’t need to lose any more weight, keep on going and stick to the original plan. Be proud of how far you’ve come and don’t hesitate to share your achievement with everyone around you.

6. They Help Others

Someone who is proud of their weight loss journey will gladly help others and offer them information and support. They won’t hesitate to share their diet or their workout plan and they will try to take as many people as possible along in their journey to a fit body and a healthy life. Even if they get a lot of turn-downs, they will still continue to preach their new lifestyle and help others whenever they need it.

Now that you know some of the successful habits of people who transformed their bodies, do you think you have what it takes to be one of them? Are there any other aspects that we missed? Share your opinions with us in the comments area below!

More by this author

12 Practical Tips To Stay Fit For Christmas 6 Successful Habits of People Who Lost Weight 15 Bodybuilding Tips for Beginners 3 Ways To Keep Track of Your Progress

Trending in Health

111 Benefits of Almond Milk You Didn’t Know About 211 Benefits of Drinking Lemon Water (And How to Drink It for Good Health) 38 Unexpected Benefits Of Sauna That Will Impress You 410 Benefits of Fasting That Will Surprise You 511 Benefits of Black Tea that You Didn’t Know About

Read Next

Advertising
Advertising

Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

    Advertising

    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

        Advertising

        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

                  Advertising

                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

                        Advertising

                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

                          Read Next