You've set your target weight, you've planned your workout and you're already a member of a gym – now, all you need to do is raise your energy level to reach that number! A few simple techniques can help motivate you and make this an enjoyable process.
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Part 1 of 3: Taking care of your diet
Step 1. Avoid heavy diets
If you are on a diet by drinking maple syrup and chili powder, it can be assumed that you will not last long to stick to the diet. When something is unnatural but can still be done, it is certain that it will not last long. There are no shortcuts to losing weight.
If your diet is to reduce the number of calories, make yourself vomit, reduce the number of calories in food intake, take laxatives or weight loss drugs, it is very unhealthy. You need a diet that makes you look healthy “and” feel healthy – for a long, long time
Step 2. Never overeat
The older we get, the more we think we are not children anymore, but here we are. If you gave a child 3 toys and told him there were only 2, which one would they choose? So is your food. If you can't eat dessert, you're going to crave it. So instead of not eating it at all, limit the amount. Eat even just a little.
Motivate yourself. Eating just a little won't make you fat, but if it's 3, that's a different story. So eat vegetables for dinner. The more cauliflower you eat, the more likely you are to eat other foods
Step 3. Look for other alternatives to deal with your emotions
When they are hanging out with friends, at a celebration, or just chatting, what do they usually do? They eat (or drink). When we are happy, we eat. When we are sad, we eat. When we don't know what to do, we eat. Unfortunately, it is only good for those who are not on a diet.
Start thinking about "when" and "why" you eat, not just what. Maybe you unknowingly eat while watching television, or maybe you walk to the fridge when you're stressed. When you already know about your lifestyle, it will be very easy to anticipate it. Start by keeping your hands busy -- knitting, reading or doing puzzles can help you keep the popcorn away
Step 4. Ask for support
Everything is easier to do when you don't do it alone. Even if all your family members/friends/strangers close to you don't care about their personal health, they can help make your diet success easier. If they know what your plans are, they won't take you into the abyss of delicious cakes.
A super easy way to find support is to join a group called Weight Watchers. If your environment isn't fighting obesity, joining such a group will help you better maintain your diet
Step 5. Keep a food journal
He who writes down everything he eats will usually be more successful at losing weight faster. This will give you new hope – you'll know the pattern and won't fall back into your old bad habits.
If possible, keep a journal. Eating 4 snickers at once would be very embarrassing if you tell other people. The bigger your intention, the bigger your defense
Step 6. Review your diet plan
Along with dieting and weight loss, your body will get used to the new habit and need fewer calories. You'll know that 1700 calories doesn't have an immediate effect the first time you do it. If it doesn't work, why keep it? Due to this, you need to review your diet plan.
The thinner you are, the fewer calories you consume. At some point, this will be a little difficult. You can reduce the number of calories a little (not too many! Just a few hundred a day), but it will be easier to add physical activity that will get us to your destination
Part 2 of 3: Stick to your workout plan
Step 1. Find a practice partner
It's even harder to hit the snooze button when you know someone is waiting for you at the gym or at the jog. When “you” aren't truly motivated, it's time to get help from someone else. You certainly don't want to feel guilty, do you?
- Friends and relatives can be the best motivators for you to lose weight. Not only will they be supportive along the way, they can also participate with you.
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Some fitness centers will usually write down the right partner for you to train with. Colleagues who have the same level in order to help each other.
Be a fellow motivator for your colleagues. Encourage them just as they cheer you on – both parties will benefit from each other
Step 2. Think actively, not just practice
Maintaining a healthy body is included in physical activity in daily life. Just taking the stairs instead of the escalator can help you reach your target weight.
In addition to reducing waist circumference, moving regularly can reduce feeling sluggish, and keep you moving throughout the day. Sometimes that's the hardest thing to do
Step 3. Wear appropriate equipment
Spending some of our hard-earned money on costumes and gear can help change your path:
- With new equipment, you feel compelled to wear it. Mainly so that the money you spend seems useful.
- You'll feel more confident – a new iPod, new music, a new water bottle – even the smallest equipment can lift your spirits.
- You will look cooler. When we feel cool, we will be more willing to achieve our goals.
Step 4. Keep what looks good
Even if what you think is better isn't done because it's beyond fitness trends or expectations, do it anyway. Because it will be a challenge for yourself which is also good for boosting your spirit and strength. By allowing yourself to be flexible, you will instead find the right pace for your practice. Little changes can make a big difference. For an easy example, consider a question like the following:
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Do you prefer to exercise in the morning or even in the day?
- Do you prefer to train with a large group or a small group or practice alone?
- Are you motivated by a gift?
Step 5. Take it easy
Once upon a time – especially when we are just starting out – it can be easy to think, “I am going to run 16 km per day and eat only 500 calories per serving and I will lose 15 kg in 30 days.” So, for starters, don't. Don't do anything like this. This is not the path you should take. You certainly do not want if later you end up fainting and suddenly when you wake up you are under the supervision of doctors.
Eating more than you can chew is not only good motivation, but bad for your health. You can't run before you can walk, so don't go on a diet or strenuous exercise. Increase your training level by 5 or 10% each time, or depending on how you want to do it
Step 6. Mix your training patterns
Running 5 km a day can help keep your body in shape. It will be very effective if done every day. "Until you get bored and quit." Do something for yourself and change your routine. Your mind and body become bored when you feel stiff.
- Don't even think about stopping for a day, because it's better not to. If you trade a day of training at the gym for a swim, great! You are still “active”. Then when you get back to the gym, you'll feel better than ever. You will feel more energized.
- Cross training is a good idea. Basically it's a thought to do a few different exercises. Not only to keep your mind in check, but also to balance the mind. Just running won't keep you in shape, neither will weight training. Cross training means that you are ready “for anything”.
Step 7. Use photos
Sometimes we need a reminder of why we do what we do now, and photos can do just that. Take a few pictures and place them in different locations, in your office, kitchen, or on your computer screen. What kind of photo? It's good that you ask. There are two types of photos:
- Look for old photos where you want to be like that again. That way you can think about having a body like that again!
- Look for photos of someone who is athletic. By being attacked by so many photos, you are sure to become even more motivated.
Step 8. Sign up
Having other activities besides work will help you to stay motivated to practice. If this is a race, of course you want to finish on time, so set a deadline for your practice period.
Don't know about the competition? The internet can definitely help you. You have no reason to dodge. Runnersworld.com and Active.com have lists of upcoming and ongoing races being held in various locations
Part 3 of 3: Prepare yourself for success
Step 1. Set a reasonable target
The most disturbing obstacles to achieving the ideal weight are usually the most unexpected. If you set goals that are excessive or unreasonable, instead of being motivated you will become stressed.
- Consult your doctor or a professional trainer before you start training to have the right health and weight for your age and height.
- You can expect to lose 1 kg in a week. While it doesn't look like much, at least it's a good start. Safe and healthy weight loss occurs through a fairly long process, and a good schedule will help you to achieve it appropriately.
Step 2. Create a taboo
Limit your diet, but don't eliminate it all. When you eliminate your favorite foods, instead of being motivated you will feel miserable. Just reduce the portion.
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And as a reward, don't be grandiose. You just need a reward when you reach a certain point. Have you been training every day for two weeks? Good – Gift! Lose 5 kg? Cool – a gift. It could be a nap, a day of shopping – whatever it is that can motivate you to keep going.
If there is a reward, there should also be a punishment. If you miss exercise, put 50000 rupiah into the jar to treat your husband/wife/children/friends later
Step 3. Record the progress you have made
If losing weight is having a huge impact on your health, it can be very useful to motivate you to compare with before you started training. Write down your diet and exercise results and see the difference. This will feel very, very satisfying.
- Your weight can change at any time because of the water storage capacity in the body. That way it would be better if you check the progress of your training results every weekend. Then at the end of the month, watch the results from week to week and see the difference.
- Muscle weighs more than fat, so the weight counter can't always be used as a benchmark. Whenever possible, take photos of your body changes every month. Photos can be a good motivator for your self-development.
Step 4. Start writing on the blog
Whether it's just being yourself or actually having readers, starting a blog can be a commitment – you're dedicated to a blog, so don't screw it up! And when people “really” read it, it would become a forum for support.
Read other people's blogs. There are dozens of successes on the internet that you can learn from. By dozens, I mean hundreds and there are names like "Feed Me, I'm Cranky," and "The World According to Egg face." Maybe your blog can become the next famous one
Step 5. Expect and accept failure
Being a perfectionist to lose weight is not very good. You are human – all of us – and failure can happen. The bakery will eventually give away free samples, work will keep you late and miss practice, and Tina will come to visit with a gallon of Ben & Jerry's after her boyfriend dumps her. Such things are perfectly normal (apart from the pastry shop giving out free samples, but that seems to be the best); things like that are bound to happen. Know that and accept it. Do not worry.
Failure is not a problem – getting fired up is the main problem. Skipping training sessions is fine; after a week it will be a thing of the past. So when failure occurs, get back up. Fight your tiredness and cheer up again
Step 6. Remember that numbers are not everything – think positively about the changes you have made so far, and make them your motivation to be even better
- Don't be too hard on yourself. Whether it's because you missed a training session or got caught up in the urge to eat ice cream, it's normal. When you slip up, accept reality and continue what you started to lose weight.
- Keep in mind that your health, physical and mental, is the most important motivating factor in your weight loss process. The impact is that your lifestyle becomes healthier and your appearance always looks prime.
Step 7. Be proud of what you have accomplished
Tell friends and family when you have reached your desired goal. At the same time, you can now start another target. You can also make a small party to celebrate.
Be proud of what you have accomplished, “no matter how small.” Losing just 3 kg is already a great achievement. And remember – increasing your fitness activities is very good for your health, your quality of life and the quality of life of those around you who care about you
Tips
- Ask for help anytime. You have to be an amateur before you can become an expert. Practice appropriately with different types of exercises to add to the experience.
- Understand that success comes from yourself, not from comparing with the results obtained by others. Everyone is different!
Warning
- Drink water as often as possible, considering your activities can lead to dehydration.
- Take time to rest after activities, and don't push your endurance and stamina too much.
- Before you use unfamiliar equipment, make sure you learn the proper procedures.
- If you are cramping or are in the maximum limit, consult your instructor.
- Take a break if you feel lightheaded or feel almost faint.
