Successful weight loss requires commitment and determination. You will not only face physical challenges but you will also be challenged mentally throughout the process. Consistency and tenacity are valuable tools to keep you mentally and physically committed.
Mental Fitness and Weight Loss
Step 1
Establish goals. Create short- and long-term goals. Long-term goals create a destination and short-term goals allow you to stay motivated along the journey. Remember with weight loss it is important not to judge success exclusively by the readings on your scale. Because you might initially gain a small amount of weight while you are increasing lean muscle mass, other measurements such as body fat percentage of waist circumference will reflect if you have become leaner or lost inches.
Step 2
Develop a positive outlook. You must remain positive and truly believe that you will succeed. A positive attitude provides motivation on days that you don't feel like exercising. A positive attitude also helps you maintain your focus if you hit fitness plateaus and your progress slows.
Step 3
Maintain a food and exercise journal. Use a journal to record everything you eat in a day as well as all of your workouts. Include with your entries,your mood and how you felt after eating or exercising. Attaching mood and feelings is important for identifying patterns and potential areas that need improvement.
Step 4
Get adequate cardiovascular exercise. According to the 2008 Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate aerobic activity each week. Increase that amount to expend more energy and burn more calories. Select activities that you enjoy and vary the intensity of your workouts to keep your body guessing.
Step 5
Participate in strength training at least twice each week. Strength-training increases lean muscle mass, which increases your resting metabolic rate. Your resting metabolic rate is the number of calories your body consumes just by existing. Allow at least 48 hours of recovery in between working the same muscle groups.
Step 6
Meditate or participate in some form of relaxation activity. Meditation allows you to look inward, which is beneficial for achieving successful weight loss. Connecting your mind with the activities of your body, creates a sense of awareness and mindfulness. When you are aware of what you are doing, you are less likely to become distracted or lose focus on your established goals.
Tips and Warnings
- Share your fitness goals with others to add accountability. Reward yourself with something non-food related when you reach a short-term goal. Add variety to your fitness routines by trying a new form of exercise each week.
- Seek guidance form a registered dietitian to ensure you are receiving adequate nutritional intake.
Things You'll Need
- Food and exercise journal
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