Seven ways to kick start your weight loss plan
No matter what time of year it is—New Year’s, spring, bikini season, or the holiday's—somebody somewhere is starting a new weight loss program. This can be a daunting task to say the least, especially for a newbie to the fitness and nutrition world. If you are just starting out, it's important to know what to do so you won't get discouraged down the road. Here are 7 ways to kick start your weight loss plan and stay on track.
1. Make it a habit. Whether you are going to a fitness center or working out at home, make it a daily habit. The best way to sabotage your weight loss goals is to convince yourself you need time off from the gym. By doing something every day, you are forming a physical addiction to exercise. Doing even a light workout everyday will move you miles in the right direction. If you can do it at a consistent time, that's even better. Do you crave carbs or sweets around the same time every day? It's the same kind of idea. Make working out a habit, and you'll be a lot less likely to quit.
2. Push yourself. The best way to get results fast—push yourself. Now that's not to say you should be falling over after every workout, but don't fall into the "I'll just take it easy for now" trap. You'll actually be more likely to decrease your work load than increase it. Don't do 15 minutes on the Stairmaster when you have time for 30. Don't use 5 pound dumbbells when you can lift 10. You aren't doing yourself any favors. The only person you are cheating is yourself.
3. Buddy up. You will be much more likely to follow through with the previous two items if you use the buddy system. Having a friend or family member with a common goal can be a huge asset. He or she can help you make it a habit. If you set up times to meet at the gym, you will be more motivated to go. It is much harder to blow off going to the gym if you are meeting someone there. If you are competitive, you and your partner can make working out a contest. You'll try harder to push through that last set or quarter mile so you can keep up. By using the buddy system, you also have someone to share your thoughts and accomplishments with as you progress.
4. Hire a personal trainer. Take this as a bit of honest advice, not a trainer trying to sell herself. Having a personal trainer coaching you and checking up on you will definitely kick start your weight loss plan. Personal trainers—good personal trainers—know how to motivate you and can design a program tailored to your specific body type and needs. They also have the tools to calculate your progress in a much more detailed manor than just a number on a scale. This will result in less wasted time (doing the wrong workouts) and faster results, and you'll be more likely to stick with your plan and lose the weight if you start seeing results. Be careful, though. Not all personal trainers are "good trainers." Read the article "10 Red Flags saying 'You need a new trainer'" to find out how to separate the good from the bad.
5. Make a grocery list. And stick to it. Quick runs to the grocery store—especially ones without a list—will doom you and your weight loss goals to failure. Whether you end up buying more than you needed or not enough, both are equally detrimental to your diet. Establish what you should be eating, compose a list of only those things, and buy exactly what is on your list. Don't buy junk food. If it isn't in the house, you won't eat it. On the other hand, don't skimp on groceries, because if you don't have enough food in the house, you'll be in the car on your way to McDonald's faster than you can say “super size me.”
6. Pack snacks. To keep yourself from visiting the vending machine (or an equivalent diet saboteur) bring small, healthy snacks with you to work. Measure out the portion size indicated on the box, bag or carton (you'll be surprised how small it is) and put them in smaller containers. Good foods for doing this are popcorn (popped the old fashioned way and with not too much butter and salt), cereal, fruits and veggies. Eat your small snacks throughout the day, instead of taking one big lunch; it will boost your metabolism and prevent you from over eating.
7. Weigh in. This is not meant in a literal sense, because "weighing in" won't tell you a whole lot about your progress; the idea is to track your results. You could periodically try to squeeze into an old pair of jeans. The looser they feel, the better you're doing; or you could measure the inches around your waist, arms and thighs. There are also tools you can use to calculate your BMI (body mass index) which is your muscle to fat ratio, but you need to know how to use the tools properly. BMI is the reason weighing yourself on a scale is useless, because muscle weighs more than fat. You may have lost 5 pounds of fat, but gained 5 pounds of muscle and a scale would tell you that you haven’t made any progress. That obviously isn’t true, since replacing fat with muscle is the whole idea.
So there you have 7 ways to kick start your weight loss plan and keep you on track. Good luck!
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