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Top 10 to prevent being an exercise drop-out
Starting
a weight loss & fitness program is easy (just like quitting smoking,
most of us have done it a thousand times!) -- it's staying with it that
proves trickier. Here are Top 10 tips that have been proven to keep even
the most loyal couch spud on track:
 Create
a "team": by working out with a friend or a group of
friends. Just like a football team,
you will be more likely to stick it out if teammate(s) is
encouraging you to "just do it." Another tactic is to swap
gym tips with your workout friend after you finish to give you a
reason to visit the gym again next day.
 Setting
Realistic Goals: One of the reasons why women tend to drop out
is due to the frustration of expecting high unachievable goals from
their exercise program and then failing to see results. Try focusing
on what you've already achieved, rather than where you want to go
with your weight. Also, measure your success by more than just the
scale. That is, commend yourself for being more fit, feeling better
about yourself in general, being in a more "up" frame of
mind -- or whatever else your efforts at eating healthier and
exercising are getting you. With time, weight loss should follow.
According to the USDA a realistic weight loss would be about 10
percent of your current weight over about 6 months. Losing weight at
this slower rate will allow you to enjoy enough healthy foods to
feel satisfied and adequately nourish your body.
 Make
a contract: Be specific about the type and frequency of exercise
you will do each week. Additionally, spell out the reward you'll get
if you make it (a massage, a new CD) or the punishment if you don't
(cleaning out the cat box instead of having your kid do it). Record
your progress. Remember getting those gold stars in first grade for
a job well done? You'd be surprised how motivating they still can
be. Keep a chart or calendar for recording your "marks."
 Handle
the details: Whatever you need to do before you start a program-
getting shoes, choosing a walking or jogging route, buying a piece
of equipment, getting enrolled into the right club--do it. Don't
allow the little details create a large, imaginary roadblock.
 Make
exercise enjoyable: This is most important. Find an activity you
like -- or at least don't hate -- doing, otherwise you'll never
stick to it for very long.
 Keep
on, keeping on: Studies show it takes 21 days to make a habit
stick. If you can hang in there for six months, chances are good
you'll become a lifelong exerciser.
  Vary
your exercise schedule: Every now and then you can vary your
exercise schedule either beginning with a cardio workout or strength
training. Do not forget to warm up and stretch before your workout.
This will keep your muscle guessing and replace monotony.
 Healthy
weight loss is impossible unless supplemented with a healthy low fat
diet & the right exercise program .To keep a check on your
portion size weigh and measure foods for a while -- another
way of making sure that you're not eating more than you think you're
eating. See if you're consistently going over the portion sizes
listed on packaged foods.
 Rest
a complete essential: Your mind & body needs rest from the
daily stress & strain of life . By incorporating a day of rest
in your exercise routine, you lessen your chance of injury and give
the muscles time to recover & build. Besides after a days rest
you will be better charged with more energy & commitment to
exercise even longer than you had been initially doing.
 Listen
to your body: While some muscle aches or discomforts are to be
expected when you push yourself during exercise, pain is not. Pain
is your body's way of telling you that something is wrong. If you
continue exercising through pain, you risk injury. And if you have
an injury, take some time off. You risk health damage and your
recovery will take longer if you don't! In certain cases you might
need to temporarily drop out of exercise.
If you
continue to do all these things and still don't lose weight, you should
ask your doctor if he/she thinks you should run some tests to determine
if you have a medical problem that's getting in your way. The bonus of
eating a well-balanced diet producing a slower, steady weight loss is
that the foods you are eating when you're losing weight are the same
healthy foods you'll need to eat to maintain your weight loss. Also,
spreading your weight loss over a 6-month period (depending on the
amount of weight loss desired), will give you enough time to make the
necessary changes in your habits, such as learning to minimize
non-hunger eating and exercising regularly. Taken together, eating only
when hungry, and exercising will help you stick with your fitness
program ,help you to get the weight off & keep it off -- for the
long haul. In essence, you will be mastering maintenance while you're
losing weight.
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