Find yourself losing motivation to work out and eat healthily? You might have been all in for a few weeks, but then your drive to get in shape quickly faded, and you returned to your old, unhealthy habits.
What if, instead of trying to lose weight and get healthy by making significant changes, you decided to make a few minor changes at once? Studies have shown that the health and weight loss habits that are most likely to stick are the ones that only require small, manageable changes.
According to Penny Kris-Etherton, PhD, a professor of nutrition at Penn State University, the secret is to make steady progress by taking small, constructive measures. People need to be honest with themselves about how much they can change.
To assist you in taking daily tiny, constructive initiatives, think about the following ten encouraging suggestions.
Best Suggestions to Maintain Your Lifestyle Inspiration
Be around people who make you feel good about yourself, no matter how big or sick you are. Additionally, if close friends urge you to smoke, overeat, or drink excessively, look for new friends who value their health as much as yours.
Elaine Magee, MPH, Rd, who has written more than 20 books, says that you shouldn’t worry about how much you weigh or what size dress you wear.
Magee advises putting more emphasis on internal wellness. Eat well and work out every day. And don’t forget that you can be attractive and feel great without being thin.
Consider Your Model Again
Barbie is still the first person that many young girls want to be like. But let’s be honest. Most of us would have to be nearly 6 feet tall, lose 8 inches from our waists, move the extra inches to our chests, and always stand in the “suck in the gut/high heel” position to look like Barbie. Please! We don’t have to act like we’re something we’re not.
Choose exemplary role models. Choose role models who make you feel good about yourself instead of ones who make you feel bad about yourself. Find a strong, healthy, and authentic woman to look up to.
Learn what makes you overeat.
To stay motivated, you need to know what your problems are and have a plan for how to deal with them. Do you turn to food when you’re upset, rejected, bored, or even happy with yourself?
Think of better ways to handle mood swings that don’t involve eating. Also, ensure you control your environment, so you don’t binge on high-calorie foods when upset, rejected, or bored. Keep many healthy foods in your kitchen, like chunks of fruit and vegetables, low-fat yoghurt, flavoured water, and sugar-free gum.
Make small changes every day.
Who said that making changes for your health had to be all or nothing? Start small and include simple modifications to your daily diet and workout routine. Small changes can add up to a significant health boost over time. Here are a few ideas:
- Add five more grams of fibre to what you eat every day.
- Don’t eat white bread, white rice, and sweets made with refined carbs.
- Trans-fats should be avoided.
- Add two more servings of vegetables at lunch and dinner.
- Each day, drink three more glasses of water.
- Walk for 10 minutes as part of your daily workout.
- Every hour at work, take a break and walk 500 steps in place (2,000 steps burns 100 calories)
- Get up 15 minutes early and walk before going to work.
Find a place to cheer.
We all need people to cheer us on. Having to answer to someone else gives you a reason to keep going when you can’t find it in yourself. It doesn’t matter if the support comes from a spouse, friend, coworker, “buddy” online, or someone else.
Consider five potential supporters for yourself. Talk to these people about how they can help you reach your weight loss or health goals and hold you accountable. Call on your cheering section when it’s hard for you to maintain healthy habits. When you reach small goals for losing weight or getting more exercise, invite your support group to join you in celebrating.
Give yourself a break.
If you make a mistake on vacation, overeat, drink too much, or don’t exercise, give yourself a break. Don’t be hard on yourself.
It’s OK to let yourself enjoy a few treats now and then. If you begin to feel bad about enjoying dessert on a special night out, say “I’m sorry,” and then the following day, go back to your more strict routine.
Never Go Hungry
Katherine Tallmadge, MA, RD, who wrote Diet Simple, says that not eating enough is the main reason people overeat. People overindulge when they are starving after going too long without eating.
No one can stick to a strict diet. Plan snacks every day to stop yourself from bingeing. Make sure to give yourself a treat once a week without feeling bad about it. Every Friday, eat a brownie and enjoy every bite.
Honour the journey of each day
Don’t forget to enjoy each day as you work toward your exercise and weight loss goals. Most women concur that any pleasure gained is ignored since achieving a specific objective or destination is connected with their life and goals for the future. When the “goal” becomes the only reason to live and takes over our daily lives, this is a problem.