You got on a diet, signed up for health-improvement course, started detox and, in general, decided to take care of your health and figure. The first week goes with a bang, you are full of enthusiasm and determination to achieve the body of your dreams. You threw all the cookies out of the house and proudly refuse cinnamon rolls in the office during another birthday celebration.
No matter the reason, you decide that you can afford it once. Then, one more time and then again… And you do not notice how your intentions evaporate and you feel defeated with food, disappointed and upset again.
The fact is that the secret of the success of any health program or weight loss diet is your attitude, and not the amount of physical activity and food.
Achieving the desired result, that is, the figure of your dream, and maintaining it for life (you do not want to be like a squeeze box – gain and lose weight all your life, and this is exactly what happens to 99% of people, who start dieting) is a long process and, so to speak, lifelong. Therefore, many people give up quickly and lose all the progress achieved.
Here are some tips that will help you to make a healthy lifestyle a way of your life, and not a quick fix. Your consistency in the implementation of these recommendations that will give you a beautiful healthy body for life.
1. SET REALISTIC GOALS.
The very first step, which you must do before you start buying broccoli and throwing out chips from the cupboards, is setting the right goal.
Such goals as “lose 10 kg in 2 months” are not simply unrealistic, but also harmful to your health. By setting such a goal, you simply doom yourself to failure.
Set specific, easily achievable goals for small periods of time. Set specific goals for each week.
When you reach this goal, you will have the sense of accomplishment and success that will give you a new charge of energy to move on.
2. FIND THE REASON WHY YOU NEED IT.
You have to determine your deep “why”, which will make you cry every time you think about it. The “why” that will motivate you every time you think about it.
3. GIVE YOURSELF TIME.
The success of any meal plan is to change your lifestyle, and this can not happen overnight. If you want to lose weight and have good health all your life, you need to lose weight slowly. Forget about cucumber-lemon diets and “10kg in a week”.
People, who suffer from hunger, become irritable and inevitably wreck their chances for success. If you reduce your diet by 200 calories (for example, replace a bun with an apple), you will not even notice it, while your extra kilos will disappear.
4. BE READY FOR KICKBACKS.
We are all human beings and are subject to temptations. There is no harm in eating this particular dessert in a restaurant or drink champagne at a cool party at the moment of weakness. The main thing is to not let this temptation lead to overeating and food binge for a month, when you think
- “Well, I already messed it all up with all these cookies….I’ll finish the pack.”
No, you did not spoil anything with this piece of cake or chips. All you need now is to go back to the planned eating regime with the next meal, and keep losing kg.
5. GET RID OF THE PERFECTIONIST'S THINKING.
What do you do if you ate a bucket of ice cream last night? Ice cream is just ice cream. But you most likely perceive it as a failure, a failure and a reason to give up and, thus, the pleasure of 500 calories turns into a feast worth 2000 calories.
Stop giving products the value that does not exist. Food is just food. It does not characterize you as a person. You are the only person who decides what this or that action means to you.
FORGET ABOUT IT. Tomorrow is a new day, a day full of health and new successes.
6. CHOOSE YOUR ENVIRONMENT.
Changing your life style can be a difficult task, if you are alone or worse – surrounded by people who are constantly trying to bring you back.
When your willpower is exhausted or you have one of those “days”, they can always support you and strengthen your spirit.
7. BE PATIENT.
Every time you change your diet to achieve a weight loss, your body will sooner or later enter the PLATEAU phase. That is, you will stop losing weight for a while, even if you follow all recommendations. This is absolutely normal.
Congratulate yourself that you are on the right track. Just keep sticking with your new rules and the scales indicator will move again soon. You also can change the type of workouts and increase the energy consumption by adding additional 20 minutes to your, for example, cardio training.
8. CELEBRATE YOUR SUCCESS.
Keeping to a healthy lifestyle and always eating healthy food can be quite difficult in the beginning. Reward yourself for your efforts and successes. This will help you move on. Every time you reach a mini goal, reward yourself for it.
Remember that these awards should have nothing with food. Celebrating the loss of 5 kg with a box of chocolates is not what we mean at all. 🙂
9. CREATE AN ACTION PLAN AFTER WEIGHT LOSS.
Very often, it’s not that hard for people to lose weight, how it is to maintain it at the desirable level. It is important for you to remember that a healthy diet is the goal of your whole life.
Therefore, you need to create a strategy, an action plan, to maintain the result. Use the knowledge of professional psychologists, trainers and nutritionists. They will help you maintain your new healthy habits all your life.