Have you ever had this experience: enthusiastically embarking on a new plan, only to give up after just 2 or 3 days? Most people quit halfway through because they lack the willpower to persevere. The following 18-day rapid weight loss method can help you stick to it year-round.
Day 1: Choose Tuesday to start exercising.
Many women choose their birthdays or other memorable days as the first day of their weight loss plan. However, expert Gernard Peterson (the professional trainer for Hollywood stars Jennifer Lopez and Penelope Cruz) advises against choosing memorable days as a starting point, as this creates invisible pressure, sending signals that force you to exercise; what might follow is shame for giving up and then resentment towards the plan; furthermore, people often crave relaxation, laziness, celebration, and vacation on memorable days, which can squeeze out exercise time.
Day 2: Lower Expectations
Reconsider your pre-made plan carefully, as your mind will be calmer than initially, allowing you to lower your expectations. Even if you're determined to achieve a perfect physique, don't hastily tie yourself to a painful plan. Otherwise, once your enthusiasm for exercise begins to waver and you become physically and mentally exhausted, all your previous efforts will easily be in vain.
Day 3: Fixed exercise time
Mark the 18-day period and the daily exercise time on the calendar with a pen. Each session should not exceed 20 minutes. The main purpose of doing this is to help you develop the habit of exercising at a fixed time.
Day 4: Get ready
Before embarking on any plan, a thorough examination of all aspects of life should be conducted. This includes cleaning the dishes, kitchen, and refrigerator, and strictly controlling one's diet. It's impossible to do everything perfectly from the outset, but first identify what's most important and prioritize accordingly.
Day 5: Seeking Support
Make a list of friends and family so you can get their support when you feel tired or bored. They don't need to exercise with you, but they can give you the courage to keep going. Additionally, registering on weight loss forums and encouraging each other with like-minded individuals is also a good approach.
Day 6: Developing Hobbies
Developing several hobbies in your spare time is not only very beneficial to your health, but also helps you cultivate good exercise habits. These hobbies, such as trying to cook, gardening, hiking, and going on outings, are all very helpful in shaping your physique.
Day 7: Morning exercise
After waking up in the morning, lie flat on the floor or bed and pull your knees towards your chest as far as possible, holding this position for about 30 to 60 seconds to fully stretch your back. Next, continue holding this position and roll back and forth on the floor or bed several times, finally kneeling down and standing upright. After completing this warm-up exercise, you can begin other activities for the day.
Day 8: Success Motivation
Nothing motivates you more than a sense of accomplishment. Therefore, when you're on a workout plan, keeping a daily journal to track your body's changes is essential. Developing a good habit takes time, and daily journaling not only helps you review your workout plan, checking for overexertion or deviations, but also gives you more motivation and confidence to continue after seeing your daily records.
Day 9: Strengthening the Resolve
While almost everyone knows that exercise can reduce the risk of heart disease, cancer, and other serious illnesses, many sedentary individuals remain unmoved and fail to take immediate action to start an exercise program. Listing out the benefits of exercise—such as boosting energy, improving sleep, reducing stress, improving posture, and increasing confidence—will greatly strengthen your resolve to exercise, especially when you keep this list readily available.
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