How is your diet coming? Are you thinner than you were on New
Years when you made a resolution to lose weight? The answer is probably
no. Even if you did lose weight at first, chances are, you gained it
back.
Don't worry, you are not alone. In fact, most people that go on a diet do not succeed. Why is this? Here are four reasons your diet may never get off the ground.
Unrealistic Expectations
Believe it or not, it is very common to have totally unrealistic expectations when it comes to losing weight.
Most people want to lose weight too quickly. The problem with losing weight fast is that it rarely stays off for good but comes piling back on pretty quickly. You shouldn't go for the quick fix but focus on long term results instead. When you try to lose weight fast, you might drop ten pounds in ten days but what good is that if you gain those ten pounds right back? When that happens, your self esteem takes a hit and it takes a toll on your body as well. Rather than wasting your time on yo-yo dieting, you should focus your efforts on changing your lifestyle so your weight loss becomes permanent.
When you try to make too many changes too quickly, it can be a recipe for disaster. If you are like most of us you will start out strong but fizzle out after a couple of weeks. Here is a better way to go about it.
Make up a list of around five habits you need to develop in order to lose weight the right way so you keep it off and stay healthy. Here are some ideas for starters:
Exercise more - aim for a minimum of three times per week.
Eat a healthy breakfast every morning - choose foods like eggs and fruit.
Limit your portions - don't overeat and don't go back for second helpings.
Drink more water - don't drink calories, choose zero calorie drinks instead.
Eat a low carb supper - choose meat, healthy fats, and vegetables.
Avoid alcohol - limit yourself to one drink only.
Choose two of the habits on your list that are worth the time and energy and that will bring positive results.
Spend two to four weeks solely on cultivating those two habits.
Place your other goals and habits on hold during this time.
When those two habits are firmly in place, select two more from your list and start over.
This changes your lifestyle in a gentle and gradual way so that healthier choices become your nature. The results will be slower than diving in head first but the results will be longer lasting. Just think back and consider how well quick fixes have worked for you in the past - they probably didn't and you just gained the weight right back. Give up the notion of quick fixes and focus instead on losing weight for the long term.
Failing To Set Goals
Setting goals will help you more than you might think. There was a study done by Yale back in 1953. They asked the graduating class about their goals for the future. Only 3% of the graduates had firm goals in mind that they had written down. The other 97% did not have goals established and merely wished for good things for the future. After twenty years had passed, Yale followed up on the graduates and they found that the 3% that had the written goals were worth more than the other 97% of their classmates combined!
Failure To Measure
Setting goals is just part of the secret to success. You must also measure your progress. If you don't, you'll never know how close you are to your goal or when you meet it. It only takes a couple of minutes to measure yourself. Do it once a week and write down your results. Weigh yourself and measure your waist and thighs. Compare your results from week to week so you can assess your progress.
Not Having A Plan
You've heard the old saying, "If you fail to plan, then you plan to fail." Well, it is true when it comes to weight loss. You need a well thought out plan you can refer to and fall back on. You'll need to plan out your diet and menu as well as your exercise regimen. A good plan is like a path that leads straight to your goal.
Don't worry, you are not alone. In fact, most people that go on a diet do not succeed. Why is this? Here are four reasons your diet may never get off the ground.
Unrealistic Expectations
Believe it or not, it is very common to have totally unrealistic expectations when it comes to losing weight.
Most people want to lose weight too quickly. The problem with losing weight fast is that it rarely stays off for good but comes piling back on pretty quickly. You shouldn't go for the quick fix but focus on long term results instead. When you try to lose weight fast, you might drop ten pounds in ten days but what good is that if you gain those ten pounds right back? When that happens, your self esteem takes a hit and it takes a toll on your body as well. Rather than wasting your time on yo-yo dieting, you should focus your efforts on changing your lifestyle so your weight loss becomes permanent.
When you try to make too many changes too quickly, it can be a recipe for disaster. If you are like most of us you will start out strong but fizzle out after a couple of weeks. Here is a better way to go about it.
Make up a list of around five habits you need to develop in order to lose weight the right way so you keep it off and stay healthy. Here are some ideas for starters:
Exercise more - aim for a minimum of three times per week.
Eat a healthy breakfast every morning - choose foods like eggs and fruit.
Limit your portions - don't overeat and don't go back for second helpings.
Drink more water - don't drink calories, choose zero calorie drinks instead.
Eat a low carb supper - choose meat, healthy fats, and vegetables.
Avoid alcohol - limit yourself to one drink only.
Choose two of the habits on your list that are worth the time and energy and that will bring positive results.
Spend two to four weeks solely on cultivating those two habits.
Place your other goals and habits on hold during this time.
When those two habits are firmly in place, select two more from your list and start over.
This changes your lifestyle in a gentle and gradual way so that healthier choices become your nature. The results will be slower than diving in head first but the results will be longer lasting. Just think back and consider how well quick fixes have worked for you in the past - they probably didn't and you just gained the weight right back. Give up the notion of quick fixes and focus instead on losing weight for the long term.
Failing To Set Goals
Setting goals will help you more than you might think. There was a study done by Yale back in 1953. They asked the graduating class about their goals for the future. Only 3% of the graduates had firm goals in mind that they had written down. The other 97% did not have goals established and merely wished for good things for the future. After twenty years had passed, Yale followed up on the graduates and they found that the 3% that had the written goals were worth more than the other 97% of their classmates combined!
Failure To Measure
Setting goals is just part of the secret to success. You must also measure your progress. If you don't, you'll never know how close you are to your goal or when you meet it. It only takes a couple of minutes to measure yourself. Do it once a week and write down your results. Weigh yourself and measure your waist and thighs. Compare your results from week to week so you can assess your progress.
Not Having A Plan
You've heard the old saying, "If you fail to plan, then you plan to fail." Well, it is true when it comes to weight loss. You need a well thought out plan you can refer to and fall back on. You'll need to plan out your diet and menu as well as your exercise regimen. A good plan is like a path that leads straight to your goal.
If you need more advice on a healthier way to lose weight and keep it forever, get a Washington, DC workout today. Having the body you want is very possible!
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