Weight loss , especially fat loss, takes time.
The best results that also last long term are a product of consistency; being consistent in your nutrition and fitness programs. Most people start their weight loss programs all in and are ready to rock it in the beginning and somewhere between Day 6 and Day 14, it becomes a true test of commitment to stay on track.
If you find yourself struggling with following through with your weight loss program, try these tips.
10 TIPS TO STAY ON TRACK WITH YOUR WEIGHT LOSS PROGRAM:
1. WRITE DOWN YOUR GOALS.
What are your goals for your weight loss program? Are you looking to lose fat, gain lean muscle, increase your endurance, become stronger? Listing out all of your goals helps you to remember specifically what you are trying to achieve.
Writing down your goals also makes your goals real.
2. KNOW YOUR WHY.
WHY do you want to lose weight and get in shape? What are the reasons that motivate your decision? Are you preparing for a special occasion like a wedding, related to health concerns (diabetes, hypertension), or do you want to be as healthy as possible to live to see your children get married?
3. MAKE A VISION BOARD.
What will you life look like when you achieve all of your dreams? What will it feel like? How will your lifestyle change? What are all of the things you will be able to do?
Wear a bikini? Feel comfortable in shorts? Run a marathon?
Take your goal list and now make your goals visual. Use computer images or magazine pictures to make a collage of what your life will look like when you've made your goals come true.
Keep you vision board where you can see it every day.
4. TELL SOMEONE YOUR GOALS TO HOLD YOURSELF ACCOUNTABLE.
Tell a friend, significant other, family member, or someone else your fitness goals and weight loss program. By telling others, we take our goals out of our own minds and put them out into the world.
Having others to cheer you own while you're putting in the work will help you succeed. Most people are afraid of failure and even when we hit that point that we feel we cannot go further, having others to lift you up and keep you accountable can give you the power to achieve what may seem impossible.
5. DO THE FITNESS CHALLENGE WITH A FRIEND.
There are power in numbers!
Lining up a fitness friend can keep you honest and committed with your exercise and nutrition plan. Workout buddies hold you accountable to show up when you least feel like it. Also, having a friend who is also eating healthy will make it easier to stay on track and socialize.
6. JOIN A FITNESS SUPPORT GROUP.
Fitness support groups are all the rage these days. These groups combine likeminded individuals with similar goals in social media groups that can motivate and inspire each other, while sharing successes as well as holding each other accountable.
These groups are a great way to socialize with like minded people are meet new friends that are committed to a healthy lifestyle too.
7. SCHEDULE WORKOUTS.
Schedule your workouts in your calendar and treat these appointments like very important business meetings. As we get busy, we tend to push off our workouts because we're "too busy" and "didn't have time" in the day.
The busier you are, the more important it is to have a regular fitness routine for health and balance.
I give you permission to be unapologetic about sticking to your workout meetings.
8. PREP COOK AND PACKAGE MEALS FOR THE WEEK.
Plan out your meals for the week and pick one day to grocery shop and prep cook everything. If you're constantly on the go, portion your meals in separate containers so you can reach into your fridge, grab your containers, and run out the door.
While this may seem like a massive project at first, the amount of time you'll save not cooking every day during the week is incredible. More importantly, you'll be more likely to stay on track for the week.
9. HAVE A NUTRITION AND EXERCISE BACKUP PLAN.
You're sticking to your nutrition plan perfectly and then a birthday party, social event, and/or work lunch/dinner comes up. Don't panic. Have a backup plan. If you're going to a restaurant, look at the menu in advance or call the restaurant to find options that fit your meal plan. If you're going to a gathering, bring a healthy food option that you can eat and share with others. Always eat before an event and carry a little snack with you in your bag.
If you suddenly have to travel and cannot make it to the gym, have some backup home workouts that can do done with just your bodyweight, anytime and anywhere.
If you need suggestions, check out my FREE WORKOUTS section.
10. IF YOU FALL OFF, GET RIGHT BACK ON TRACK.
We're all human. If you indulge, don't beat yourself up and spiral down deeper--pick yourself up and hop back on track. Being healthy is the result of being consistent with exercise and nutrition, one cheat meal is not going to derail all of your progress.
The important thing is that you shake it off and pick up where you left off.