I’ve been talking about the necessary steps for getting started to lose weight. First, you have to Set a Baseline. Next, you have to choose The Proper Tools. But once you’ve gotten started, one of the most challenging parts of weight loss can be staying on track. So here’s my list of the best ways to stay with your plan:
1) Log your nutrition. Sites like Dailyburn, FitDay, and Sparkpeople are great places to monitor your food/calorie intake if you’re preparing your own meals. Not only do they help you monitor your calorie intake, but they can also provide analytics about the % of your calories coming from fat, carbs, and protein, and other important statistics. Even if your tracking mechanism is a spiral notebook, writing down what you’re eating will make you more mindful and may help you reconsider that first (or second) piece of chocolate. In fact, studies show that people who track their food intake are more likely to be successful losing weight.
2) Plan your workouts. Do you have a dayplanner, MomAgenda, or other type of planner you use to keep track of your schedule? Plan specific days and times for your workouts, and stick to them like any other appointment. Make your workout a priority. Can’t stick to your original plan? Get some level of activity in that day to keep your motivation up and keep that “I’m a slug” feeling at bay. Just 15 minutes can be enough!
3) Fuel your body. While cutting calories is important to weight loss, there is too much of a good thing. Ensure you’re eating at least 1200 calories on average, per day, unless otherwise instructed by your doctor. Any less and you risk starving your muscles from the nutrients needed to help them grow, and running out of the energy needed to keep up with your fitness plan.
4) Build muscle. If you add muscle to your body, your body will burn more calories at rest, which will make your dieting more effective. Muscle also gives you an attractive shape, and will make you happier with your new body when the fat comes off. And, people who add muscle during weight loss lose more weight, and are more successful keeping it off. So whether it’s bodyweight resistance training, or hard-core iron-pumping workouts, building muscle will help you be successful!
5) DON’T GIVE UP! No matter HOW many times you slip up, cheat, forget to work out, EVENTUALLY you will adopt and stick with the changes permanently! One slip-up is not an excuse to go on an eating bender. Missing one workout is not an excuse to take the entire week off.
If this list seems overwhelming, just start with what you can manage. By no means are these things a requirement, but they may help you be more effective and stay with it! Do you have other tips on how to stay on track with weight loss? I’d love to hear them!
photo credit: eleanor.black
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