Have your own affirmations and repeat them.
At times we just need a bit fire to get motivated. Try out some mantras to motivate yourself: “You’ve got this!” “Yes, you will!” “Every day you’re getting stronger,” and anything that works for you. Hang up an inspirational poster or jot down your phrase on a sticky note at work. What’s good is that those mantras don’t cost you a thing!
Add, and don’t subtract.
Instead of fixating on decreasing cookies, cake, and pizza; focus on adding health-friendly food sources. Ditching all the “bad” stuff can feel intimidating. Instead, try sticking to one good habit at a time (science says it takes anywhere from 18 to 254 days to make any activity your habit). Add in as many healthful routines as you’d like—drink more water, eat more fruits and veggies—and reassure yourself that in a few months, your brain may in fact starts craving healthier food choices.
Reduce and avoid stress.
Stress can cause increased eating and cravings, in particular for sugary carbohydrates. If pressure at work or a family burden has got you feeling overwhelmed, try out one of these ways to lower and fight stress before pawing at a doughnut.
Visualize how you will look and feel like after achieving your weight loss goals supply you with energy and motivation to keep things up! Study revealed that imagining achieving an exercise goal—like running a 5K or increasing the weight during your next workout—can in fact enhance your weight loss process and boost workout progress.
Change your habits one by one.
There’s an idea that concentrating on less helps us get more. Changing a habit is not easy, but trying to tackle a handful may seem not possible. Instead, focus on changing one behavior at a time. Start with small steps and make clear guidelines. For instance, if you’d like to raise your veggie intake, decide to eat three diverse vegetables each day, or one cup with each meal. And keep in mind that small changes can lead to steady weight loss.
So you’ve said “no” to chocolate cake, but decided to try a little how it tastes. But instead - you polished off two slices. It’s not hard to go overboard on an old habit. Instead of beating yourself up if you fell short, think of the bigger picture. Concentrate on the change rather than what’s being prevented (think: it’s not about the chocolate cake, it’s about not overdoing harmful sweets). Live in the moment to successfully make new health-friendly habits.
Get adequate and healthy sleep.
Sleep not only lowers stress, helps us heal quicker, and prevents depression; it can also help shave off pounds. That’s because sleep loss is associated with changes in appetite and the metabolism of glucose (sugar in blood). Idea of the story: Sleep is linked to less weight gain. Take a look at guides to be familiar with sleeping positions to optimize those hours spent under the sheets. And try other methods for extra Zzzs like turning off electronics in the bedroom and preventing large meals late at night.
Tips to Track
Social network helps a lot.
Look for online groups (on Facebook, Twitter, or other forums) that provide support and encouragement. One research found out that overweight adults who listened to weight-loss podcasts and used Twitter in tandem with a diet and physical activity monitoring app lost more weight than those who did not use online communities. Sharing improvement and setbacks on social media can help you feel responsible for your goals.
Write it down.
Controlling food intake with a food diary can help you cut and maintain healthy weight. Actually those who stick to food diaries are more likely to drop weight than those who don’t. Recording each bite helps you be more attentive of the food you eat, plus when and how often you eat them.
Use an app to see your progress.
A latest research revealed that using a mobile device was more productive in helping people lose weight than tracking diets on paper. Applications such as MyFitnessPal, Sworkit, or FitStar help users track daily activity and food intake. Tracking with the help of applications may help you control behavior and be aware of health and fitness choices.
Find a wearable that works for you.
Writing things down may be helpful, but it’s difficult to precisely gauge how much you move daily (and not just on the treadmill). Invest in a wearable to track energy burn. You can also track your daily activities with a simple pedometer. Research papers have revealed that people who walk more tend to be slimmer than those who walk less, and pedometer-based walking programs result in weight loss.
Take a photo of your meals.
You can jot down what you ate, but when looking back a week later, it may be hard to visualize accurately what your meal looked like. A quicker, and perhaps more telling, option is to take photos of each meal. A small research found out that - photographic food diaries could change attitudes and behaviors concerning food choices more than written diaries.
Tips for Exercising
Play that energizing track list.
Listen to tracks that help you feel energetic and optimistic! Study revealed that music that has 180 beats per minute—like “Hey Ya,” by OutKast—will unsurprisingly prompt a quicker pace. In addition, music serves as a distraction, which can help take attention off a grueling gym session.
How to avoid injuries?
Read up on how to avoid the most frequent and common yoga injuries (often from over-stretching and misalignment), and running injuries (like stress fractures, pulled muscles, and blisters) to make sure you’re in a good shape. In addition, get in a good warm-up, too. Studies found out that warming up and stretching are necessary to avoid risks of potential injuries.
Go for free weights.
Strength training on its own is a perfect idea— but it gets even better when you set yourself free. What we mean by that is that squatting with a pair of dumbbells instead of using the leg press. Exercising with free weights can stimulate muscles more effectively, and adding muscle can help burn down calories.
Feel your fitness.
Functional workout has been shown to boost strength and balance and lower the risk of injury all while working multiple muscle groups at the same time. All that movement maintains muscle gain, which can increase metabolic rate, which can help cut excess fat. Added bonus: Efficient exercises can make real-life tasks—like hauling groceries up stairs—easier.
Any place works for training.
Getting in a good training isn’t limited to a gym or track. Did you know that you can use your bodyweight, a single set of dumbbells, or even a nearby playground to get a really nice workout?
A little caffeine.
Having a morning jolt from java may be a part of your daily practice, but sipping some coffee before an exercise can increase endurance during training sessions. How does it work? Caffeine slows glycogen depletion (the starch our bodies turn to for energy during workout) by encouraging the body system to use fat for fuel first.
Find a weight loss buddy.
A latest research revealed that we perform better on aerobic tasks like running and cycling when working out with a partner. Hitting the gym with a buddy, coworker, or family member can also increase liability, so take your partner and try out some of our favorite workouts for two including lunge-to-chest passes, and reach-and-touch planks.
Monitor is not accurate.
Gym equipment monitors (frequently seen on cardio machine, like treadmills or ellipticals) may not be reliable. From time to time, they display higher calorie burns meaning (sorry!) you didn’t work as intense as it’s telling you.
Pumping iron not only gives you muscles, but it can increase resting metabolic rate (meaning you burn more calories outside the gym) plus boost your mood and confidence. Lifting a bit weight can also help you sleep better, another element in effective weight loss. If we haven’t convinced you to get dumbbells yet, there’s also another issue: strength training takes just a few weeks to see how effective it is.
High-intensity interval training (HIIT)
High-intensity interval training (HIIT) combines periods of powerful and hard effort with periods of moderate-to-low effort. What is so good about it? Interval training cuts more calories and increases metabolism considerably longer than a stable workout of even longer length.
Sex lowers stress and blood pressure.
Working up a sweat in bed helps diminish nearly 60 calories in just a half hour. Having sex also lowers blood pressure and overall stress levels (and stress can lead to weight gain – you already know that).
Avoid sitting, try standing.
It may sound absurd to peel your tush from a desk chair at work, but sitting all day has been associated with obesity, poor posture, and chronic pain. Try a sit-stand workstation to switch things up and burn down more calories.
A powerful and productive mantra for dropping excess weight is: moving more and eating less. The secret is that moving doesn’t only mean hitting the track or going to the gym. Make the mindful decision to get more steps into the day by taking the stairs, having walks, or parking your car far away from the location you are about to enter.