If there’s only one thing that all nutrition experts agree on it’s that healthy weight loss is reliant on a healthy, well balanced and calorie restricted diet in addition to regular exercise at least 5 days a week. These are the essentials. Beyond the essentials, we have the motivational and psychological factors that also play an important role in weight loss and can mean the difference between weight loss success and weight loss failure.
One of the most effective ways is to keep track of your weight loss. A recent survey conducted by an accredited medical journal revealed that out of all people who have lost weight, those who kept track of their progress were twice as likely to keep the weight off. This is also relevant to the study that shows that people are able to lose weight far more consistently (not to mention, quicker!), when they keep track of their daily eating habits.
Weight loss is a complete process that involves so much more than restricting what you eat and exercising regularly. There are many factors and steps involved in helping you stay motivated to reaching your ideal weight.
Motivate Yourself to Lose Weight
Did you know that you are more likely to achieve your weight loss goals and maintain your weight when you have support from others? People perform better when they are supported and praised, and when you have other people motivating you, you know they’ll also be scolding you if you go off track! It’s shocking how many people know that being overweight comes with many health risks such as heart disease, diabetes, various cancers, strokes and more, and yet people are still not motivated enough to stick to their diet plans. A supportive friend or family member could be all they need to stay on track and lose the weight once and for all.
Before embarking on your weight loss journey, try to find somebody who you trust and love to encourage you and keep you motivated during those times of weaknesses or low points—because it’s inevitable that every person will reach a point during their weight loss where giving up feels so much easier that keeping at it. This motivation and encouragement will make all the difference, providing you with the strength and psychological boost you need to carry on till the end and reach your goals.
Eat, Keep Track and Don’t Cheat (Yourself)
We’ve already touched on how important keeping track of what you’re eating is on your weight loss journey so be sure not to forget writing down your meals and snacks, and even beverages! Keeping track of your foods has been proven to be one of the best ways you can permanently lose the weight. By keeping track of everything you eat, you’ll find that you may be consuming over twice as many calories as you really need. This way, you’ll be able to manage your food intake better and ensure you stay on your calorie target. A great way to cut back on calories is by eating off of smaller plates! Try it, you’ll be surprised at how much a difference it can make. Finally, be honest and track everything. Cheating on what you’ve eaten is fooling no one but yourself.
Time Yourself As You Eat
Did you know that it takes approximately 20 minutes from the time you begin eating until your brain can acknowledge how hungry or full you really are? This is why it’s a great idea to time yourself during all meals and make sure you eat slowly and chew your food very well. Enjoy your food, savor the flavors in your mouth. Eating isn’t a way to comfort yourself nor is it a pastime. Think of it as a luxury. If you hit 20 minutes and you’re still eating, it’s time to stop.
Even though watching what you eat and getting regular exercise are essential parts of a healthy weight loss plan, it’s not enough. You need the motivation and self-discipline to get you through and by implementing the 3 methods above, I guarantee you will be able to follow through with your plan. Don’t be embarrassed or shy about asking someone to help you out and provide you with the encouragement and motivation you need to get through those low points of dieting, or help keep you on track and not sneak any chocolate chip cookies into your bedroom!
Put your mind in weight-loss mode, believe in yourself, reward yourself when you’ve been good all week and always keep sight of the bigger reward that’s only a few pounds away—a slimmer and healthier looking and feeling you!
Make this weight loss goal your last and keep the weight off for life! If you live in NYC or the surrounding area and you need help getting started on a nutritional and physical plan contact Stacy Papakostas at NYC Adventure Boot Camp, visit the website for more information.