The shape and size of your body is generally a result of your eating habits and lifestyle. In today's society of convenient food, excessively large portions and eight- to 10-hour desk jobs, it is not surprising that most of us are losing the battle of the bulge. To lose weight you must move away from your comfort zone, overcome physical discomfort and set your mind on achieving your weight loss goal.
Identify the Trigger
A 2005 issue of the "American Journal of Clinical Nutrition" revealed that medical triggers, reaching an all-time high in weight or seeing an unflattering picture/reflection in the mirror were the most common reasons that led to successful weight loss. Take a proactive stance in your health and fitness; schedule an appointment with your doctor to discuss the health implications of the excess weight, step on the scale and look at yourself in the mirror. Make a change if you're not happy with the results.
Reflect and React
Identify why exercise is important to you. Write down five reasons why you are committed to reaching your weight loss goal. Post these five reasons in a place where you will see them on a daily basis. In 1975, exercise researchers published a book called "Intrinsic Motivation" in which they said that self-determination and your decision to engage in an exercise program leads to exercise compliance.
Find Support
Recruit a friend or loved one to support you in your fitness pursuit. Ask her to join you for a fitness class, a workout at the gym or a jog in the park. Obtain a fitness mentor, someone that has a strong understanding of how to obtain a healthier lifestyle. This fitness mentor can be a nutritionist, personal trainer, exercise instructor or a friend with a background in kinesiology.
Prepare for the Long Haul
In 2001, the American College of Sports Medicine revealed that it takes a four- to six-week commitment to see measurable results from your fitness routine. Be patient with your body. It took time for your body to put on the extra pounds and it will take time for your body to take them off so take each day a step at a time. Start a fitness diary to keep track of the steps you've taken each day to reach your fitness goals.
Celebrate the Victories
Each day you will achieve a fitness milestone. These fitness milestones include consistent workouts, strength gains, endurance gains, aesthetic changes, healthful eating habits throughout the day or simply choosing fruit as opposed to the bagel during your last office meeting. Celebrate your achievement of these milestones with fitness-related activities, such as a night out dancing with friends or even a trip to the beach.
References
- "Applied Exercise Psychology"; Mark H. Anshel; 2006
- "British Journal of Health Psychology"; The Measurement of Exercise Motives: Factorial Validity and Invariance Across Gender of a Revised Exercise Motivation Inventory; D. Markland and D. Ingledew; Issue 2; 1997
- "American Journal of Clinical Nutrtion"; Long-Term Weight Loss Maintenance; R. Wing and S. Phelan; Issue 82; 2005
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