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When it comes to weight loss, we often start off with the best of intentions. But somehow, those intentions always seem to fizzle out after a few weeks or months. If you’re looking for How to Stick to Weight Loss Goals this year, here are a few tips to help you make it happen.
Set Realistic Goals
When it comes to weight loss, it’s important to set realistic goals. Otherwise, you may find yourself disappointed and discouraged.
How much weight do you really want to lose? A healthy rate of weight loss is 1-2 pounds per week. So, if your goal is to lose 20 pounds, you should aim to lose 2-4 pounds weekly.
It’s also important to keep in mind that you will likely not lose weight at the exact same rate every week. There will be some weeks where you may lose 3 pounds and other weeks where you may only lose 1 pound.
This is normal and to be expected. Just make sure that your overall trend is heading in the right direction!
Find Your Motivation
When it comes to weight loss, we often think about all the external motivations—fitting into our clothes, improving our health, and living longer for our loved ones.
But what about internal motivations? The ones that light a fire under us and keep us going when the journey gets tough? Those are the kind of motivations we need to succeed.
Unfortunately, most people never find their true motivation for weight loss. They start with good intentions, but somewhere along the way they get off track and give up. If you’ve struggled to stick to your weight loss goals in the past, it’s time to find your motivation.
There are two types of motivation—external and internal. External motivation is when you’re motivated by something outside of yourself. For example, you might want to lose weight to fit into your wedding dress or to avoid health problems like diabetes.
Internal motivation is different. This is when you’re motivated by something inside of you—a desire to be healthier, happier, or feel more confident. Internal motivation is much more potent because it comes from a place of wanting to improve your life, not just your body.
If you want to lose weight and keep it off for good, you need to find your internal motivation. Here are some tips:
1)Get clear on your why
Why do you want to lose weight? When you have a strong reason for losing weight, it’s easier to stay motivated through the ups and downs of the journey.
Write down your reasons for wanting to lose weight and refer back to them when you need a boost.
2)Find an accountability partner
Someone who will support and encourage you on your journey. This could be a friend, family member, or even an online community. When you have someone cheering you on, it’s easier to stay motivated and reach your goals.
3)Set small achievable goals
Don’t try to change everything at once. Set small attainable goals that will help move you closer to where you want to be. For example, if your goal is to lose 50 pounds, start by setting a goal to lose 5 pounds first.
When you hit that goal, set another one. Celebrate each accomplishment along the way and it will be easier to stay motivated until you reach your ultimate goal.
4)Find an activity that you enjoy
If working out is a chore, you’re less likely to stick with it long-term .find an activity that You enjoy whether that is swimming, hiking, dancing, or biking. When You look forward to your workout, it’s easier to stick with It.
5)Make time for yourself
If You donut your own needs first will never reach your fitness goals. You need time to recover from workouts, eat healthy meals and get enough sleep in order to overcome roadblocks and achieve success.
scheduled it into Yourweek just like any other appointment and stick with It. Your health should always be a priority.
6)Invest in Yourself
Invest in quality workout clothes, a gym membership, or personal training sessions that will help keep you motivated and accountable for Your journey.
7) Track Your Progress
It can Beencouragingto to see how far You come so keep track of Your weight loss, measurements, and other milestones you go along; this will give You a sense of accomplishment and keep you heading in the right direction.
Make a Plan
If you’re serious about losing weight, you need to put together a solid plan. This means coming up with a realistic goal weight and choosing a healthy, sustainable diet and exercise plan.
You might want to consider enlisting the help of a nutritionist or personal trainer to help you create a plan that’s right for you.
It’s also important to set realistic goals. If you’re aiming to lose 50 pounds in two months, that’s probably not going to happen (and it’s not healthy either).
A better goal would be something like losing 10 pounds in one month. Not only is this more achievable, but it’s also more sustainable in the long run.
Once you have your plan in place, it’s time to start working towards your goal. This means making healthy choices most of the time and sticking to your diet and exercise plan even when you’re feeling tempted to indulge.
It can be helpful to keep unhealthy snacks out of the house and track your progress with a food journal or fitness app. Remember, progress is key! Even if you only lose a few pounds each week, that adds up over time and can help motivate you to keep going.
Change Your Lifestyle
The best way to lose weight and keep it off is to change your lifestyle by making small, sustainable changes to your diet and physical activity.
No single food or activity provides all the nutrients your body needs, so it’s important to eat a variety of foods every day. The more you move, the more calories you’ll burn.
To reach a healthy weight, balance the calories you eat with the calories you burn through physical activity. If you eat more calories than you burn, you will gain weight.
If you eat fewer calories than you burn, you will lose weight. To maintain your weight, balance the calories you eat with the calories you burn.
You can use the calorie calculator on ChooseMyPlate.gov to estimate how many calories you need each day to maintain your current weight based on your age, sex, height, and weight.
Be Consistent
One of the best ways to maintain the weight loss is to be consistent with your food choices and exercise routine. If you find that you are falling off the wagon, do not beat yourself up.
Instead, get back on track as soon as possible. It is also helpful to have a support system in place to help you stay on track. This can be a friend, family member, or even an online support group.
Avoid Temptation
One of the hardest things about trying to lose weight is dealing with the temptation of unhealthy foods. When you’re trying to be good, all you can think about is the deliciousness of a cheeseburger or a pint of ice cream.
So how do you deal with temptation and avoid backsliding on your diet?
Here are a few tips:
- Out of sight, out of mind. If there’s unhealthy food in your house, you’re more likely to eat it. So get rid of anything that might tempt you, even if it means getting rid of your kids’ favorite snacks.
- Find a healthy Alternative. If you have a craving for something sweet, try fruit instead of candy or cake. Craving salty snacks? popcorn or pretzels are better choices than chips.
- Avoid Trigger Foods. Everyone has foods that they can’t resist, so try to stay away from them altogether. If you can’t live without pizza, have one slice instead of two or three.
- Keep Busy. When You’re Bored, you’re more likely to eat just for something to do. So find something else to occupy your time – call a friend, go for a walk, read a book.
Persevere
One of the most important keys to success in any goal, especially weight loss, is to persevere. No matter what challenges or setbacks you face along the way, it’s important to continue moving forward toward your goal.
There will be times when you don’t feel like working out or you want to give up because you’re not seeing results as quickly as you’d like. It’s important to push through these tough times and remember why you started on your weight loss journey in the first place.
One way to stay motivated and persist through difficult times is to have a strong support system. This could include family and friends, a weight loss group, or even an online community.
Knowing that others are going through similar struggles and are there to support you can make a big difference in your ability to stick to your goals.
Another way to persevere is to keep your goals realistic. If you set unrealistic goals, it will be more difficult to stay motivated because you’re unlikely to achieve them.
However, if you set achievable goals, it will be easier to stay on track because you’ll feel a sense of accomplishment as you reach each milestone.
Finally, remember that weight loss is a journey and not a destination. There will be ups and downs along the way, but as long as you continue moving forward, you will eventually reach your goal.
Reward Yourself
One of the best ways to stay on track with your weight loss goals is to reward yourself for making good choices. When you stick to your diet and exercise plan, give yourself a little something to look forward to.
It doesn’t have to be anything major – just something that will make you happy and motivate you to keep going.
A lot of people find that setting small, attainable goals is a great way to reward themselves. For example, if you’re trying to lose 10 pounds, you could give yourself a pedicure after every 5 pounds lost.
Or, if you’re trying to eat healthier, you could allow yourself a cheat meal once a week. Whatever your goals are, find something that will help you stay motivated and on track.
It’s also important to not use food as a reward. This can create a negative association with food and make it more difficult to stick to your diet in the long run. Instead of using food as a reward, try other things like going for a walk, taking a bubble bath, or reading your favorite book.
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