Too often people get excited about a brand new start. They're going to lose 30 pounds by eating right and following a new exercise regimen. I know this because they have it all documented in a binder with color-coded tabs. They are organized. So, why do so many of these clients fail? It is most typically because they are trying to change so many things at once. If anything goes off course, often the entire change is given up and deemed unachievable. This also leaves the client feeling like a failure because they couldn't stick with it.
A key thing to remember is that if you change your lifestyle only temporarily you will change your weight only temporarily. Small, realistic, gradual changes are much more likely to be successful in the long term. You may not see drastic results immediately but, in the long term, the changes will be much healthier and more likely to be permanent. Here are some small changes you can start doing today.
Start wearing a pedometer. On average, people who wear a pedometer walk an extra 2000 steps per day.
Stop putting supper on the table. Dish your plate out from the counter and take it over to the table. After supper, we often sit and visit and with food left sitting on the table we are much more likely to continue "munching" than if it wasn't right there in front of us.
Eat breakfast. Kick start your metabolism for the day.
Keep running shoes and a change of clothes in your car or at the office. Once we get home for the day, it's often hard to get back out of the house to hit the gym. Stop on your way home instead or work out on your lunch break.
Skip the mayo on your sandwich and you can save about 500 calories a week.
Only take three-quarters of what you normally would when you dish out your plate, and eat it slowly. Without food on the table you'll be less likely to over eat.
Sit on a stability ball or "sit fit" at your desk. You can work your core all day and it will improve your posture.
Eat your salad before supper but pay attention to your salad dressing. Just because it's salad doesn't mean you can put whatever you want on it.
If you're having trouble finding a workout friend, try signing up for a class. It's a great way to meet new people and a great form of positive peer pressure.
Set smaller goals! If your goal is to lose 60 pounds by Christmas, set your goal for five pounds this month. Five is a much less intimidating number than 60.
Hire a personal trainer. Trainers are a great asset to anyone looking for motivation, advice and variety in their workouts. Book weight and measurement appointments with your trainer weekly to keep you accountable to your program.
Count your liquid calories. Often we forgot about coffee, soft drinks and even milk in our calorie count. Just because it's liquid doesn't mean it doesn't have calories!
Making changes to our lifestyle is not always easy! It takes about 30 days to make new routines habit, so don't give up on yourself! Stick with it, get help from family and friends and make changes that you can realistically stick with forever.
Say It! Mean It! Do It!
