What we lack is a fitness mechanism, a mechanism to make fitness a habit. If fitness could be as routine as brushing your teeth and washing your face every day, would you still worry about "plans not keeping up with changes"? Nine easy-to-stick-to weight loss tips to help you succeed!
1. Learn to reward yourself
Yes: As long as you stick to exercising for a year, then go...
Wrong: What does this have to do with fitness?
Studies have found that fitness enthusiasts who regularly exercise are 1-2 times more likely to meet the American College of Sports Medicine's exercise standards than those who never exercise. A senior personal trainer mentioned that one woman in their study decided she would go hiking in Ireland if she could maintain her fitness routine for a year, and she did. Another fitness enthusiast bought herself a new pair of shoes after two months of consistent exercise and a new workout outfit after six months. The mechanism can be very simple, such as watching "Friends" after doing 100 sit-ups.
A personal trainer says, "Anything important in life can be combined with fitness."
2. Set high goals, but not unattainable ones.
Yes: Specific goal -- I need to walk for 20 minutes every day.
Wrong: Abstract goal -- I need to exercise harder.
Whether it's improving endurance, participating in a triathlon, or doing 25 push-ups, setting a goal can undoubtedly help you stick to it more effectively. Dr. Brian Shager, former president of the American College of Sports Medicine, says that it's easier to stick to a short-term, specific, and realistic goal, such as "I will walk for 20 minutes every day," rather than "I will exercise harder." If you easily achieve your goal, set it higher and review it every 4-6 weeks to ensure you're on the right track.
3. Record your progress
Yes: Keep a record of your fitness journey.
Wrong: What did I do yesterday? I forgot!
Studies have found that people who consistently adhere to a diet or keep a fitness log are more likely to lose weight. Furthermore, in one study, those who kept detailed records lost twice as much weight as those who didn't. Be sure to record the type of exercise, duration, intensity, distance, calories burned, and location, as well as your mental state, fitness level, previous night's sleep, and diet.
Pedometers, heart rate monitors, and stopwatches can help you keep detailed records, giving you an immediate sense of accomplishment and helping you understand how far and how fast you've run or walked, how many calories you've burned, and how much progress you've made. Use these tools to challenge yourself and set new goals.
