The process of trying to lose weight is an important, constant struggle, and it can be difficult to maintain motivation to continue it through time. In addition to making a series of small but significant lifestyle changes and sticking to them, it's helpful to set goals, move at a gradual pace, diversify workout routines, vary your diet and keep a fitness journal.
Set Goals
Personal fitness goals can help inspire motivation and interest in workout routines and healthy eating. Rather than forming number-focused goals, such as "Lose 10 pounds in a month," try making goals that are more subjective, such as "Climb the stairs without breathing hard" or "Replace most soft drinks with water." HelpGuide.org recommends establishing goals that will encourage permanent lifestyle changes, such as getting physical activity every day and cooking meals instead of eating at restaurants.
Go Slowly
The Centers for Disease Control and Prevention notes that people who lost weight at a gradual rate of one to two pounds per week were able to keep the weight off more successfully than those who lost weight at a rapid pace. Even though it can be tempting to try intense workouts and calorie restricting diets right away, it will likely be easier to stick with a plan over time that makes a series of gradual life adjustments.
Achieve Variety
Doing the same workouts every day or every week can quickly get boring and cause a loss of motivation as well as plateau in results. According to the Cleveland Clinic, the most complete and effective weight loss fitness plans have multiple components of aerobics, strength training and flexibility exercises. Explore options that use each component, and switch up your workout routine entirely from week to week to avoid boredom and accelerate results.
Expand Your Diet
HelpGuide.org notes that it can be tougher to resist temptation in a diet that designates certain foods as completely off limits. Instead, the organization urges following a healthy, varied diet that focuses on reducing portion sizes of fattening or indulgent foods and enjoying them only in moderation. Use small plates or bowls to serve, and stop eating when you get full. Expand the rest of your diet to include a greater variety of fruits, vegetables, whole grains, plant-based proteins and other fresh foods.
Keep a Journal
A fitness journal helps track progress through time and boosts motivation by presenting visible results. The Mayo Clinic recommends recording the details of your exercise sessions, how you feel when they're over and their total duration. Other suggestions of factors to write down include what you eat each day, how much energy you have and how you feel about your goals.
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