Perhaps the number one new years resolution in the United States for most people is to lose weight. It seems so simple but yet is so hard for so many people. The easiest way to lose weight is to simply burn more calories than you eat/drink. But for many people it is not that easy and there are many factors as to why this equation does not work for everyone. These factors range from slow metabolism, lack of motivation to exercise, to hidden calories and tough to break habits. When you are creating your New Year’s Eve resolutions (December 31, 2012) don’t eliminate this resolution from your list simply because it was not successful in years past. Make the changes necessary to see this resolution through and create healthy life style changes that will stay with you for years to come. Below are some tips to help you along the way.
- First it is important to keep yourself from getting discouraged as you start your weight loss plan. Understand that 2 pounds a week is considered a pace of healthy weight loss. If you lose one pound one week and three the next week you are doing good. If you lose no pounds one week and four the next week you are on track. It might be a good idea to simply record your weekly weight loss on the calendar.
- A great way to keep yourself motivated is to simply choose a weigh day and only weigh yourself that day of the week. Put the scale away for the rest of the week. The old adage a “watched pot never boils” is a perfect example of how weighing yourself every day can create a de-motivation impact.
- Give yourself a cheat day and do not feel guilty about it. One thing that impacts people negatively is that they cut out all the foods they love “cold turkey” and then feel guilty when they “fall off the wagon” and unfortunately, many times when they “fall off that wagon” they do it in excess. Allowing yourself a cheat day with no guilt (generally good to do this the day after you weigh yourself) will help you stay honest the rest of the week and will not de-motivate you. You will also find that as you create the guilt free “cheat day” you take away cravings and your splurging on those days gets less and less over time.
- Don’t go out and buy an expensive gym membership right away. This will only compound your guilt when you don’t go to the gym. The fact is psychology has proven that it takes 21-28 days to create a habit in the best of circumstances. Start out by exercising at home. There are so many ways a person can exercise from home from exercise videos to neighborhood walks. Just search google for exercise ideas and you will have hundreds of ways to work the body without spending money on an expensive gym. When the exercise becomes more of a habit and less of an “chore” is the perfect time to look into joining a gym if you like.
- Get some extra help. There are many ways you can help your weight loss resolution find success. One would be to create a support system of family and friends that help you along the way. Surround yourself with people who are positive and not negative about your weight loss goals.
- Another way to get help is to join a weight loss website like Spark People (which is free). This website has a calorie counter, exercise recorder, daily goals, groups you can join, exercises you can do from your home, articles on weight loss, success stories from others who have been there with you, low calorie recipes and a personal weight loss journal that you can set for private or public.
- Set up a specific time in your daily schedule for exercise. Many people use the excuse that they have no time to exercise. This is true if you don’t create a daily schedule and build that exercise into your day. Again it goes back to the concept that you have not built it into a habit and exercise has become a “chore”.
- Make exercise fun. Reframe your way of thinking of exercise as a “chore”. This means make it fun. Turn on the radio and dance while you are cleaning the house. Find a positive person to take a walk with, someone whose company you enjoy. This not only helps to reframe your idea of exercise but also creates new associations around exercise which helps reinforce the habit you are creating.
As a certified hypnotherapist and life coach I have helped many clients lose weight and create amazing lifestyle changes that reinforces the desire to keep the weight off. The tips above are specific tips I have given my clients and have made amazing results. The idea is to create new associations and make these lifestyle changes fun. Seeing a hypnotherapist in person or buying weight loss hypnotherapy CDs can also help increase your chances of losing weight and keeping that weight off. Check out my website and feel free to call me for a free consultation to see how hypnotherapy can help you achieve this goal.
Do you have other weight loss tips you can share? Feel free to leave a comment below.
As always, thank you for reading and commenting, and have a great day!
*please remember when making any diet and exercise changes you should always consult your doctor.