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Stop Waiting to Lose Weight: Five Ways to Start Today

Stop Waiting to Lose Weight: Five Ways to Start Today

Waiting to lose weight? You never will, unless you start today.

You’ve wanted to drop those 15 pounds (or five, or 50) for longer than you remember. But every time you start a new diet you lose a few pounds and then those old habits rear their heads again. Before you know it, you’ve gained it all back and then some. Here are five secrets to successful weight loss that will help you keep it off. (N.B., Of course, see your doctor before starting any diet or exercise plan. Make sure your body is ready for these changes. Don’t substitute this advice for that of a physician’s counsel.)

1. Do the Math

Your body is an amazingly designed, highly efficient, energy-processing machine. It’s a medical fact that if you give your body the right kinds of fuel in the right amounts, you’ll lose weight. Quit trying to starve yourself and learn to eat properly by being a math nerd.

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Start by understanding one fact: if you take in fewer calories than you burn, your perfectly designed energy-processing machine of a body will do its job. Find out how many calories per day your body needs to maintain itself at your current weight and you’ll understand what it takes to start shaving off those extra pounds.

Use a free online tool like this one from the Calorie Control Council and get the data you need to use math to melt it off.

2. Step It Up

You don’t have to be a triathlete to get in better shape. Here are a few ways to start moving more. Before you know it, you’ll be healthier and feel better, and the positive feedback in the mirror will keep you going.

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  • Park farther away. Even 50 extra feet from your workplace or the grocery store when you run your errands turns into 100 extra feet you walked on the round trip. Over the course of a year, all those extra steps will turn into lots of calories burned off your body, just by that one simple change. Think of your goal, not grabbing that convenient close spot, and you’ll see the results. Here’s a great article from the American Heart Association for more information.
  • Take the stairs. Climbing a few flights of stairs can burn off excess calories, melt fat, and does a lot for your muscle tone and heart health. Here’s one stair-climbing success story. 
  • Watch your step(s). Get a pedometer to keep up with how many steps you take every day. You’ll soon start seeing it as a goal and try to take a few more than you did yesterday. Every step burns calories off the old waistline. Here are more stats about taking more steps.

3. Use Food for Fuel, Not as Medicine

Sometimes we eat to comfort us when we’re feeling bad. The problem is, emotional eating doesn’t do anything to help our emotional issues; it just makes us feel worse the next day. Examining why you eat when you’re sad or stressed and admitting to yourself that it’s an issue is the first step.

Here’s a great article about how to examine why we eat at certain times, and what to do instead.

4. Understand What You’re Eating and What Your Body Does with It

Knowing how different foods are handled by your body’s energy machine will help you make better choices. Most people cannot sustain a radical diet for very long, and the result of many extreme weight-loss strategies (no-carb, all protein diets, etc.) is that people tend to rebound and gain more weight. Knowing what your body does with the fuel you give it will help you make better choices and lead to lasting success.

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Here is a primer from the CDC to get you started.

5. Win Today

You don’t have to focus on the 15 or 50 pounds you need to lose. If you’re focused on the big number, you’ll be discouraged every time you step on the scale. But if you simply learn to win today, every day, you’ll hit your targets and feel successful. Take in less than you burn, one day at a time, and your body will do the rest.

A good example is the 500 calorie plan. It’s pure fact that if you can reduce your caloric intake by 500 calories a day, you’ll lose one pound per week. It’s very easy to cut 500 calories in one day if you plan your food intake strategically. Think about the simple things, like substituting water for soft drinks. A typical soft drink or fruit juice has 120 or more calories per serving, so if you make three or four of those choices a day, you’ll hit your 500 calorie target without much trouble.

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Keeping it up, and making a conscious choice to win the Battle of Today, every day, will produce the leaner, healthier version of yourself you’ve always known was hiding under all those extra pounds.

Remember: You can’t lose weight tomorrow. Stop waiting and start weighing less, starting today.

Featured photo credit: mrd00dman via Compfightcc via flickr.com

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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