Fast-forward two weeks, however, and you might find a different situation entirely. You’ve gotten bored with your daily menu, the exercises seem like a chore, and perhaps you’ve even fallen off the wagon completely.
Finding the initial motivation can be a challenge, but staying motivated is at least as difficult. Here are some ways you can sustain your enthusiasm until you reach the finish line.
Set Small Milestones
For the sake of this example, let’s say you need to lose 30 pounds. That sounds daunting! The goal might seem more manageable if you break it down into smaller milestones. For example, you could set yourself the goal of losing one pound in a week. If you stick to the plan, you can almost certainly reach that goal. Then you’ll only have 29 more milestones to go, but more importantly you’ll have a sense of accomplishment to launch you past those milestones.
Treat Yourself Often
Humans are wired to love rewards. Personal achievement might be enough to keep some people going, but the rest of us need tangible rewards to keep moving forward.
These rewards don’t need to be expensive, but they do need to be motivational. For example, let’s imagine you’ve reached your first milestone – one pound gone in one week’s time. You could reward yourself with a guilt-free evening to goof off and play video games, rent a movie you’ve wanted to see, or have an at-home spa session complete with a homemade facial and a do-it-yourself pedicure. Special milestones, such as the loss of 10 pounds, deserve larger treats! Get creative, and you’ll come up with plenty of ideas.
Should you use food as a weight-loss reward? The concept is pretty controversial. Experts warn against it, but some dieters say it works for them. The bottom line is that you have to set up a reward system that will motivate you to keep going. If that means indulging in a hot fudge sundae, then eat the sundae. It’s far better to have those extra calories than to give up on your diet because you feel deprived.
Just be careful. If you tend to eat for comfort, the taste of a sundae could send you into a binge. Most dieters find it easier to stay on track by rewarding themselves with non-edible treats.
Find What Motivates You – and Be Honest
Why do you want to lose weight? Many of us would answer with safe responses, like “I want to do it for my health,” or “I want to fit into my old clothes again.” These might be 100% true, but for many dieters, that’s not the whole story.
Be brutally honest with yourself. Even if you think the truth is ugly, go ahead and take a personal inventory of all the reasons why you want to lose weight. Do you want to be considered a hottie? Do you want your exes to kick themselves for letting you go? Do you want to be able to wear more risqué clothing styles? Do you want to avoid getting jowly as you age?
Some of those reasons might sound vain and selfish, but plenty of dieters use them as personal motivators. If they help you stick to your diet and fitness plan, use them.
Keep a Journal
Studies have shown that dieters who keep food journals are more likely to lose weight and keep it off. But you can keep a journal to track more than just your calories. Start writing down your moods, level of hunger, and thoughts about your weight-loss journey.
Seeing everything in print can help you identify situations that make you want to eat. A journal can also help you discover patterns in your eating, like skimping on breakfast and subsequently overeating at lunchtime.
You can also use a journal to plan your milestones and rewards. Seeing your next reward spelled out in ink can keep you from giving in to a temporary urge to binge.
Share with Others
There’s no need to go through your weight-loss journey alone. The Internet has brought together millions of people who want to lose weight. They have formed communities, meet-up groups and social networking sites. Many calorie tracking apps have community boards and help you identify friends through Facebook so you can cheer one another on.
Don’t be shy; many of these people face the same hardships and struggles as you do. Jump right in and introduce yourself. Ask questions of long-time members. Share every little victory and setback, and congratulate and comfort others when they do the same. You might find that joining a community keeps you accountable not only to yourself, but to your new friends as well.
Chapter 13: Addressing Medical Concerns
It’s important to note that there are several medical conditions that make it hard or even impossible to lose weight. Though these conditions are rare, they can seriously impact your quality of life until they are diagnosed and treated.
Some of the most common medical reasons for weight gain (or slow weight loss) include Cushing’s disease, hypothyroidism, insulin resistance (or pre-diabetes) and, for women, polycystic ovary syndrome.
Fortunately, all of these conditions can be diagnosed with simple blood tests. Once you have a diagnosis, you and your health care provider can decide on a good course of treatment. As the condition improves, your weight loss will progress more normally.
Sometimes medical treatments are the culprits behind weight gain. If you take oral steroids, you might find it very difficult to lose weight or notice you’re steadily gaining weight. Some birth control methods, such as Depo-Provera injections, are also linked to weight gain.
Speak with your doctor about treatment alternatives. Chances are good that you can try another method or medication that will not stall your weight loss.
Chapter 14: Your 14-Day Weight-Loss Schedule
Ready to get started? Here’s a sample 14-day diet plan that will have you shedding pounds FAST! Remember: The more weight you need to lose, the faster your initial weight loss will be. It’s common to lose weight at a slower pace as you near your ideal weight.
Things to Do Before Day 1:
Shop for groceries, drinking water and supplies.
Choose a cardio workout plan that sounds fun.
Figure out how many calories you need to consume each day.
Decide if you will start off the diet with a period of fasting.
Take steps to ensure a good night’s sleep.
Search for a community of supportive dieters, locally or online.
Rule out medical issues that prevent you from losing weight.
Sample Plan, Day 1:
Start the day with some green tea and plenty of drinking water. Eat some lean protein for breakfast, and do 5 to 15 minutes of stress-busting yoga stretches.
If you’re a morning person, do your cardio then. Follow it up with 15 minutes of strength-training exercises, focusing on your arms.
Eat small meals throughout the day, staying well below your required caloric intake.
Drink approximately 1 ounce of water for every 2 pounds of body weight.
Avoid sugary or salty foods.
In the evening, do a longer session of stretching.
Wind down before bed with relaxing activities like reading or taking a warm bath.
Sleep at least 8 hours.
The next 13 days will be very similar to the first. Continue to put an emphasis on adequate sleep and fluid intake, regular meals and exercise. Vary your cardio routines, but try to get between 30 and 60 minutes of cardio each day.
Focus on a different muscle group each day during strength training for optimal recovery. On arms day, do push-ups, chair dips and pull-ups. The next day, work your legs with squats, wall-sits and lunges. Finally, work your core with a variety of sit-ups, crunches and leg lifts.
On Day 14, you’ll be lighter, leaner, healthier and happier. Be sure to reward yourself with a great treat, and get ready for the next 14 days. Slowly step up progress a little bit every two weeks, and you’ll be well on your way to a healthier lifestyle and a slimmer waistline.
Best wishes on your journey!
Here are some doses of motivation to get you started. These free videos will set you on the path to finding the healthy lifestyle that’s right for you, while lighting a fire to get you moving today.
The real
reason why you’re struggling to lose weight…
https://blogforhealthy.com/3weekdiet
17 “Cheat” Foods that Burn Fat
https://blogforhealthy.com/3weekdiet
Can a Paleo diet spell the end to stubborn fat?
https://blogforhealthy.com/3weekdiet
Thank you for reading books on BookFrom.Net Share this book with friends