To lose or not to lose weight? That is the constant struggle.
Most of us are in a perennial battle to lose weight. Although we do show signs of progress, there is that other challenge of staying true to our self-imposed pact of keeping the extra pounds off. We’re not about to discuss weight-loss diets or exercise techniques. Rather, we’ll show you what you can do to stay true to your weight-loss goals and stay on course in your journey. These ten practical, yet highly effective techniques will make you win the battle of the bulge and stay a winner.
Weight loss doesn’t begin in the gym with a dumb bell; it starts in your head with a decision.” ― Toni Sorenson, The Great Brain Cleanse
Set and Know your Great “Whys.”
Technique number one works in any goal that you want to attain. You know you want to lose X number of pounds, but why do you want to do this? You must have at least one good reason, or perhaps a number of reasons. Start by listing down why you want to lose weight. Fitting in that pair of gorgeous pants is not significant enough, and you should go beyond what’s obvious. Instead, go for a higher purpose like “I want to be healthy, so I can live long enough to see my kids grow up,” or maybe “I want to regain my long-lost self-confidence because I want to reach my dream of becoming the company CEO.” The point is, know your big ‘whys’ and keep on reminding yourself to be on track.
Let the Mirror Talk
Use your favorite inspirational quotes to self-talk yourself into staying fit. Haven’t thought of any? Why not use encouraging lines and statements that talk to you each time you face the mirror. A simple “You’re a great and beautiful person inside, and you can be even more beautiful if you’re healthier and fit” may do wonders to your ego. You go and make yourself feel great because what counts is how you see and love yourself.
Know your big ‘whys’ and keep on repeating these to be on track.
Get a fishbowl and with strips of paper and fill it with different short action words and statements. Make as many as you wish. Then every day, pick one and do your best to do what’s in the paper. It could be “walk for at least 30 minutes,” or perhaps “no dessert for you today!” Randomly picking one adds fun to the exercise and tests your discipline as well. Resist the urge to change what you’ve selected (especially if you don’t feel like doing it) and reassure yourself that you can do it.
Share Your Goal With a Friend
Having your best friend know your whys and what you’re doing is one powerful booster. If your friend is in the same weight-loss boat, then it’s even better because you can do things together. You can indulge in weight-loss practices together and casually talk about them any time you want. Share your meal plan so that a different set of eyes can check on your progress and tell you how well you’re doing.
Label Your Daily Food
It may take some effort, but food-labeling lets you be more conscious of your diet. It’s always good to know how much nutrients your body’s getting whenever you label the food in your refrigerator and kitchen counter. It reminds you whether you’re depriving yourself and somehow warns you if you’re consuming something that is beyond what your body needs.
Nothing tastes as good as being thin feels.” ― Elizabeth Berg, The Day I Ate Whatever I Wanted: And Other Small Acts of Liberation
Bring out Your Exercise Gear
If you have managed to set a time for a morning exercise each day, then get into your workout clothes immediately you get out of bed. When you do this, exercising becomes automatic and leaves very little room for being lazy and procrastination. Still another way to do this is to keep your exercise paraphernalia within your sight. This reminds you that you have to do some exercises during the day.
Preempt Your New Size
If you aim to fit in a certain dress size, buy a dress that you like in that size to remind yourself that you want to fit in that dress very soon. You can even hang in somewhere where you can see it often as a reminder. Be realistic, though, in your target size but picture yourself often putting on that dress and looking great.
Ambivalence is one of the biggest enemies of change. If you aren’t sure that you really want to take action on something such as your weight, ambivalence will usually win.” ― Linda Spangle, 100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan
Your Weight-Loss Jars
Get two transparent jars and label them as your “pounds to go” and “pounds left.” Then, using items such as rocks, marbles or even cotton balls (just pick one kind), transfer a piece from the “pounds to go” jar and onto the other as you make progress. This way, you can clearly see how well you’re doing. The objective, of course, is to have an empty “pounds to go” jar to indicate that you’ve completely reached your target weight.
Reward Yourself Each Time you Lose a Pound
Money may not be a great motivator for many, but in your case, you can turn this into an instant piggy-bank. Get an empty mason jar that you will fill with payments to yourself each time you succeed in losing a pound or two. Maybe a 30-minute calorie burning exercise would be equivalent to $5. Also, if you walked a block today, you’d put in $2 in the piggy bank — whatever works for you. Then once the jar if full, use the money to reward yourself.
More Rewards, Please
Monetary reward is one thing, but how about something even better like a trip or new gadget – anything to suit your fancy. You know what makes you happy, so you make this one motivator to help you stay focused and determined in your weight-loss journey. You can, of course, have interim or rewards along the way – like a spa treatment whenever you lose five pounds.
By being clear about the things that motivate you, you’ll soon discover that no task is too hard and no goal is impossible – least of all when you want to lose weight.