So I usually have the great pick me up at the beginning of the week, but I decided to do something a little different…hence the title of this post.
All to often we are given all of the reasons and tools of how to achieve and get results and are only told at a passing glance of the things to stay away from and avoid. Well, I have listed the top 10 things that will for sure help you FAIL at losing weight. Take a look below and if you recognize any of these in your daily routine…eliminate it!
1. Don’t deal with emotional eating.
No matter how much weight you need to lose, you simply must face any emotional eating issues you have. This may be as simple as identifying alternative activities or as intensive as seeking professional help.
2. (Try to) follow a super-strict diet.
When diets rely on one type of food or cut out entire food groups, they’re too difficult to stick to for any length of time. Ask anyone who tried the grapefruit diet.
3. Cut back too many calories.
Calories in, calories out — the key to weight loss. But cut too many and you won’t lose weight at all thanks to the metabolism’s “starvation” mode.
4. Go it alone.
We all need someone to talk to about the dilemmas that losing weight brings us. Whether online or in the real world, create a support system that will help you through the rough patches. (Let a friend or family member know what you are doing and see if they are not willing to join you!)
5. Skip breakfast.
The old adage is true: Breakfast is the most important meal of the day. It will get your metabolism going and help you from getting too hungry and overeating.
6. Don’t Keep a Food Diary
How can you know where you’re going if you don’t know where you’ve been? To get a real grasp on what, how much, and why you’re eating, keep an honest food diary for at least 10 days.
7. Set unrealistic goals.
Avoid setting goals that even the most devoted dieter couldn’t meet. Can you really cut out all sodas if you’re used to downing a 2-liter a day? Is making it three times around the track doable when you just started walking last week?
8. Weigh in every day.
Weighing in daily is a sure-fire way to give up on a diet before you’ve given it a chance. Weight fluctuates from day to day for reasons that have little to do with your efforts.
9. Exercise too much, too soon.
Overdoing it will lead you to burnout and risk overuse injuries whether it be exercising more intensely or for too lengthy a duration. (A few minutes every other day is an excellent way to begin if you’ve been sedentary.)
More: Take it Easy!
10. Go cold turkey on your favorite foods.
Swearing off your favorite foods is a definite pitfall. Doing so sets you up for binges and may leave you so frustrated, you give up your diet completely. All things in moderation (Have treats occasionally and in controlled portions!) will keep those cravings at bay.
Again, check these ten items against your eating strategy, mental fitness preparedness, fitness and nutrition plan and tweak your strategies as needed.
Thanks for reading and have an Awesome Week!
Setting Your Fitness Goals
Becoming and staying Physically Fit requires the setting of specific Fitness Goals. You have to be realistic in setting your Fitness Goals and make them achievable. Don’t even think you’ll look like Cindy Crawford or Arnold Schwarzenegger within a few weeks. You will just end up frustrated if all you concentrate on is the number on a scale or being the clone of some movie star. Instead of dreaming about the unachievable body, think about developing and improving the body you have. The following will help you to Set your Fitness Goals:
Break down your Fitness Goals. You will probably do better if you break down your Fitness Goals into short-, medium-, and long-term fitness goals. You might select a race distance of 5 miles as your long-term Fitness Goal. To prepare for the race, you could set a short-term goal of walking /jogging 2 miles around a local track without stopping. As you progress you could opt for 3 miles on the track or on the road as your medium-term goal. Later, you can begin aiming at 4 miles or more to train for that 5-mile run.
Motivate Yourself. Common motivations are: to have a long, healthy life; to Be Physically Fit; to look better; to be thin or lean; to improve one’s love life; to take up a sport; and to eliminate serious health concerns. But regardless of what motivation you have, you need to make your program a part of your routine, gear up, proceed, and be committed to your Fitness Goals.
Rest but stay Focused. Even with the strongest resolve, we all find the same excuses whenever we fail to follow our Fitness Program: “I’m too tired”, “I will make up for it later or tomorrow”, and “I didn’t have time”. But, if you constantly use these excuses during the short term, it would be difficult for you to achieve your long term Fitness Goals. It is ok to give in to occasional attacks of fatigue or laziness; No matter how devoted you are, you can expect it to happen. But remember that most of what you do has a positive or negative consequence for you, and to some level, Being Physically Fit is about balancing the two.
Build up Your Resolve. As you proceed toward your Fitness Goals, keep your motivation in mind so you’ll be able to stick to your decision to Be Fit. The first steps on the path to a healthier life are the most difficult. Next steps become easier as your Fitness Program becomes a regular part of your routine. However, it is easier to stay on track with your Fitness Goal if you have the support of the people around you: your friends, family and work colleagues. There’s a greater chance of reaching your Fitness Goal if you can enlist the support of at least one person who understands what you are doing. Keep in mind though for whom the Fitness Program is – YOU!
Reward yourself. After your hard work, don’t forget to reward yourself for achieving a goal. There is nothing more motivating than having two rewards – attaining your Fitness Goals, and treating yourself to a desirable but suitable reward such as a massage at a local spa, or a new outfit or a sporting-goods item.
Follow these tips on establishing and completing your fitness goals and you will reach your optimum lifestyle in no time.
Thanks for Reading!