While many people get started dieting and exercising without a problem, sticking to a program might not be as easy. Motivation is essential to exercising and eating healthy, but finding that motivation can sometimes be tricky as well. Rather than relying on sheer willpower to keep you going, it's better to devise a plan that will get you through the times when you feel like quitting.
Step 1
Get a physical. Have your doctor test your blood sugar, body fat and total cholesterol. If you have knee or back problems, ask your doctor whether they could be related to excess weight. You doctor could also help you understand the benefits of exercising and losing weight and how they would better your symptoms and problems.
Step 2
Keep track of your progress. Before you begin dieting and exercising, weigh yourself, take your measurements and write down some basic numbers, such as your blood pressure. Note if you suffer any symptoms that might be associated with excess weight or lack of exercise, such as low energy or mood swings. Then keep track of how things change as you keep up with the program.
Step 3
Start a journal. Use it to record your feelings about your weight loss program. Write down feelings of accomplishment, fear and goals. By noting the obstacles along the way and how you overcome them, you'll see that progress is possible, and you would feel motivated to keep going.
Step 4
Set attainable goals. If you tell yourself you're going to lose 20 lbs. in a month, you will feel disappointed and discouraged when it doesn't happen. Instead, set goals of losing 2 or 3 lbs. at a time, exercise for 30 minutes or eat a healthy breakfast every day. As you achieve your goals, you'll feel motivated to keep going.
Step 5
Reward your achievements. Get yourself new jeans once you lose a size or get a pedicure or a new haircut once you have exercised 3 days in a row. Don't reward yourself with food, but instead find ways to pamper yourself. You will associate dieting and exercising with positive outcomes and will be more likely to stick to it.
Step 6
Change your workout often. Nothing can be more demotivating than doing the same routine over and over. If there's a sport or activity you enjoy, such as hiking or dancing, make it part of your life, so you'll be active, but it won't feel like exercise. If not, make it a goal to try new things, such as different classes at the gym or new machines in the weight training room.
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