For u Fitness blog
If at first your plan does not succeed, try again! You may just need to make little tweaks to make getting back on track easier than ever!
Have you heard or even said any of the statements below? Most people have thought or uttered at least one of them, if not all. Check out some ideas on how you can combat the negative statements that are common to so many.
“I’m starving all the time.”
Are you eating enough? Sounds counter to the point of wanting to lose weight but not eating enough can actually cause your diet to fail before it even gets off the ground. Sure, know your goal calorie deficit if you are trying to lose weight, or your weight maintenance level, but don’t attempt to starve the weight off. This not a tactic that has great success in the long run and can actually cause the exact opposite of what you want to happen.
“The scale has stopped moving in any direction at all.”
Plateaus are common after successful weight loss over a few months or more has occurred. It’s fairly simple why this happens. As you lose weight and your body becomes lighter, it requires less calories, therefore the calorie deficient that was working for weight loss may need to be adjusted. If lowering your calorie intake by just a small amount does not move the needle, you may need to double check your portions and calorie counts. One tactic many people forget is to switch up their workout routine. If you have been doing the same routine it’s time to try something new! This change can help your body jump start and build more fat burning muscle.
“I’m busy, so I have to eat out a lot.”
It is possible to eat out and still stick to your plan. The key is to have a plan! Many restaurants post their menus and nutritional information online, plan what you are going to order ahead of time, it makes it less tempting than looking over the menu pining for the calorific meals! Keep alcohol consumption to a minimum, and skip the pre-dinner cocktail. If you really must indulge your craving, share the meal with someone else, this is a win-win and can be a great strategy for not depriving yourself but limiting yourself to a half portion, which is likely all you need to be full and satisfied.
“My willpower vanishes on the weekends.”
Are you depriving yourself too much during the week? This can sometimes cause overeating on the weekends because it is harder to stick to your diet and exercise plan on days where your schedule is not as fixed. Try to have a schedule. Keep your gym or exercise time the same as on the weekdays. By all means enjoy the weekend, just try and keep in mind, in terms of diet and exercise Saturday and Sunday count just like any other day of the week. Try adding more physically active elements to your weekends, find fun ways to be with friends and family that can also aid in your progress towards your goals. It does not have to be all work and no fun! Bank some of your deficit calories during the week to have a slight splurge day, it is ok to enjoy some treats, just keep in mind all the work you have put in and often those same treats don’t look as appetizing!
There are so many things we tell ourselves, to shift the blame, excuse away are frustration or despair. Bottom line, keep at it! It takes time for anything good or bad to become a habit. No one puts weight on overnight and losing it follows the same principle. Hang in there, make small, lasting changes, and you will see the healthy person you wish to be emerge because of all your hard work!