The journey toward losing weight is long and arduous, filled with peaks and valleys. In the beginning stages of the weight-loss journey, the valleys can seem insurmountable, while the peaks are few and far between. A 2004 study published by the American Academy of Physical Medicine and Rehabilitation revealed that the primary reasons given by exercisers for dropping out of an exercise program were failure, lack of improvement and changes in motivation. A strong intrinsic desire, adequate social support and strategic planning are the vital components necessary to successfully lose weight.
Step 1
Identify the reason. Find the inspiration to lose weight by acknowledging why losing weight is advantageous. Aside from losing a few inches or getting ready for a big event, losing weight can improve your health, reduce stress, increase energy, elevate mood and develop a body that is efficient and strong.
Step 2
Make the commitment. Work with a fitness professional to develop fitness goals that are specific, measurable, attainable, relevant and timely. Determine the commitments necessary to achieve the goals (e.g., number of days during the week for strength training, dieting requirements). Write down the strategy and execute it.
Step 3
Find support. Start a fitness journal to note all the positive fitness-related progress and achievements of each day (e.g., successfully completed 30 minutes of cardio, lifted 10 percent more weight, avoided doughnuts during morning office meeting). Surround yourself with people that believe in fitness. Find a workout buddy at the gym, hire a personal trainer or take group exercise classes to obtain motivation from external sources.
Step 4
Be creative. Write down nontraditional fitness activities that would be exciting to try, like hiking, dancing, in-line skating, swimming or yoga. Incorporate one of those activities into your fitness program at least once a week. Invite friends and family over for a weekly afternoon of fitness to play a team sport and eat a healthy meal.
Step 5
Be consistent. The body is making a constant effort to maintain homeostasis (or balance). When a caloric deficit occurs (i.e., calories expended are greater than calories consumed), the body is forced to shed excess body fat, which leads to weight loss. However, when the opposite occurs, there will be an increase in body fat, resulting in weight gain. Stay consistent with your workout and nutritional program to achieve and maintain a healthy body weight.
References
- "Foundations of Exercise Psychology"; B. Berger, D. Pargman, R. Weinberg; 2002
- "American Academy of Physical Medicine and Rehabilitation"; Motivating Elders to Initiate Exercise; E. Phillips et. al.; No. 85, 2004
- "Journal of Physical Education, Recreation & Dance"; What's in It for Me? An Intervention to Increase Physical Activity Among Adolescents in Physical Education; M. Chase et. al.; Vol. 78, 2007
Member Comments