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You made a promise to yourself this time to be really determined, and you did it by just eating salads, going for a run, and nibbling on some protein bars for the first three days. Then just a few days later you find yourself eating Wall’s ice cream, forgetting your promise. What happened? Maybe you’re not motivated enough, maybe, but don’t worry. If you are really determined, you can avoid the “no meal” diet, and build yourself a healthy, stable eating habit.
Steps
Motivate Yourself
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Set realistic goals. Let’s say you say “I want to lose 20kg in the next few weeks”, this is an unrealistic goal because gaining 20kg is not easy, how can that mass go away so quickly. It is easy to get discouraged if you set goals that are too difficult to reach.
- Ask a medical professional to figure out what goals you should set for a few weeks or months. Remember that you should not imitate others but apply their diet or exercise, because it depends on your current weight, age, activity intensity, gender and so on.
- Consider hiring a coach (more on this later). As your body becomes leaner, it’s a good idea to find out how active you can be, as you may be wondering which goals are realistic. A good coach can help you develop a plan to reach your physical fitness potential.
- In general, the slower you lose weight, the harder it is to gain it back. Losing weight too quickly is often a sign that the body is in a state of exhaustion, a weakened metabolism leading to feelings of discomfort, fatigue, and usually you will not be able to recover.
- Half a kilo equals 3,900 calories. So if you cut about 600 calories a day without increasing physical activity, you will lose half a kilo a week.
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Find a companion. You should find a friend to take advantage of the team power. When you have someone to motivate you, someone to make you explain what you do or simply practice with you, the more motivated you will be to continue the long road ahead.
- Ideally, a friend who shares the same health goals. Suppose a 45 year old woman trying to lose 20 kg with a friend who is only 21 years old needs to lose 5 kg, this is definitely not a match.
- The internet can be the place to find a weight loss companion. There are now many weight loss websites to help you find like-minded people, which is especially helpful if none of your friends is right for you. If you want, you can also quietly pursue your work.
- Choose a friend that matches your personality. If you don’t like the person, he or she may turn the training into an unpleasant experience and you won’t be motivated to continue.
- Depending on your diet, this person can help you develop healthier eating habits, exercise more, or both. If you can find a friend to go to the market with, that’s great! In general, you should be friends with people who can make you feel better during the process, not force you to compete tirelessly.
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Join the group. Even if you already have someone to practice with, consider joining a group, such as a group of about thirty members and a coach. However, the collective always needs funds to operate, they will take attendance and that’s why you feel guilty if you miss school.
- There are many fitness classes to choose from. There really isn’t any one class that’s right for everyone, and we have a lot more options now than in the past. So you don’t have to choose traditional gyms, if you like, you can sign up for horseback riding, soccer, or tai chi classes at your local park.
- Determine the right level of exercise. For example, yoga classes have different levels, for seniors, professional athletes, teenagers, parents with young children etc..
- Learn a new skill. There are tons of physically demanding skills for you to explore, and while it’s perfectly fine if you just love to walk, there are also people who enjoy learning new skills. You can take dance classes, Karate, rock climbing or belly dancing.
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Write a workout diary. When you work hard to write down your progress, you are more motivated to keep striving. You can choose any spelling you like, but here we want to list two spellings:
- Keep a workout (and food) diary. In this notebook you write down what you did every day, how many calories burned, how much progress you made, and what you ate. If you have a companion, you can show them this list to increase your responsibility to yourself.
- Write an online workout diary. This way of writing will put all your training information on the Internet, people can freely read what you write. Journaling online is a more creative move, as it includes not only the elements of a regular diary but also your feelings, the difficulties you are facing, and the joy of achieving it. some progress. But you have to be persistent in journaling throughout the process!
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Find a coach. Don’t have someone to mold you into your workout routine, but instead regularly encourage you to go out for coffee? Then a coach might be the best option for you. Find someone whose personality is the opposite of yours, making you so upset that you want to pretend to be sick at home.
- In general, any gym will have a trainer for you, hopefully they will give you a free trial with a few trainers for the first session. Find a reputable person and only work with those who understand the path you are pursuing, respect your weight loss goals.
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Sign up for a special sporting event. When you set a “deadline” for practice, it becomes a very specific destination for you to work towards. But you have to make sure you enjoy doing so, and that the event is appropriate for your physical abilities. Below are a few examples:
- Join the running movement to raise money for cancer patients.
- Race with a distance of 5km.
- Practice to go diving on vacation.
- Practice being able to walk around a large park.
- Defeat opponents in a sword duel.
- Dancing at son’s wedding ceremony.
- There are many programs or apps that can help you go from a sedentary person to long distance running, by alternating between walking and running. You can completely rest in between tracks! Sites such as Prismarun.com [1] X Research Source and Yeuchaybo.com [2] X Research Source There are many running tournaments available in Vietnam. So don’t make excuses, you just need to click and you can register right away!
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Don’t compare yourself to your past self. Don’t hang pictures of you when you’re young, slim and strong, because they can turn you off. Remember, even if you really lose weight, you won’t be the same . It makes no sense to compare yourself at the age of 50 to being a teenager: because teenagers usually have a strong metabolism, have not had children and do not suffer from many diseases, plus they have plenty of time to relax. practice. Instead, you should hang pictures that motivate and interest you while practicing:
- Your pictures were taken recently but look pretty neat. You don’t have to look slim in the picture, just look happy, casual, as long as you feel proud of it and make you happy every time you look at it. Because feeling happy with your self-image will make you take more care of your body.
- Photos of favorite places to make you more active: For example, a photo of a tropical island where you want to go boating, a beautiful beach or a picture of yourself standing at the finish line in a race.
- Photos of friends, family and loved ones. When you take care of yourself, you are also taking care of the people around you.
- Inspirational quotes. Look for quotes that can motivate you to move forward, be it from the bible, the movies, or passages from the guestbook you learned to write.
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Throw away clothes that no longer fit. There are some people who make the mistake of trying to diet to fit a certain outfit (usually a skirt or pants), so they easily lose motivation when they try again and again and it still doesn’t fit. In addition, instead of choosing clothes to make you look better, some people rely on certain clothes to see if their body is beautiful or not, which makes you feel worse. Feeling bad about yourself only dampens your will to take care of your body.
- People often have the idea that if you often feel cramped, itchy or uncomfortable with the clothes you are wearing, that should be a way to remind you to stick with your diet. But discomfort often fails to generate excitement, ultimately leaving you feeling pitiful, embarrassed, and even more guilty about your overweight. That miserable feeling tends to make you eat more, while at the same time not bothering to exercise. Clothes should be a source of inspiration, but this approach turns it into a disappointment for you.
- There is also an opinion that a certain size of clothing should be chosen as a weight loss goal. However, clothing size does not represent a specific standard for you to follow (especially for women). Just one cut and you can make the garment fit and look better. Dresses as small as size S for high school students are hardly a realistic goal for a woman over 40.
- You should have a “fresh start” with the choice of clothes. “Give up on clothes that don’t fit or enhance your beauty” and buy “some” other sets that can make you “now” look better. This will help you feel better about your body on the road to weight loss, helping you to focus more on the present without worrying too much.
- The “big pants” are the exception. Hanging loose pants on the door is a reminder of how far you’ve come, but make sure it doesn’t bother you. For some people, loose pants will remind them of their accomplishments, while for others it can be a reminder of the past. If you feel uncomfortable, you should throw those “big pants” away.
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Tell family and friends about your plans. An important element of a weight loss plan is making yourself accountable to others. Often, you can make more informed decisions when you know what you do will be communicated to others. It is the people close to you who can encourage and help you along the way.
- However, you don’t have to be disappointed when they criticize you. There are people you should not let them interfere with your weight loss plan. It’s OK if you allow the people you like to participate in your weight loss plan, but there are also people who don’t know how to give constructive advice, they are too critical. You should keep your weight loss plan a secret from such people.
- You should only let a select few people know about your plan. For example, when you log online by uploading to Facebook what you ate and exercised during the day. But does everyone on your friends list want to know about what you eat? Do you really want your colleagues to know how much you weigh? And suppose if you missed dance class today, would your sister say harsh words instead of encouraging you? So you’re better off just writing down a select list.
- Letting others know is also a way for them to plan according to your weight loss program. For example, if you’re on a diet and exercise plan, you might suggest a weekend walk on the beach, but not the ice cream parlor.
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Find books, blogs, and success stories. Knowing that there are hundreds of other people who have gone through the same thing as me will make you a lot more motivated. There are also very touching stories to read, and you need to see how successful they are.
- There are many websites where you can find such stories. You can go to AuthenticallyEmmie.com [3] X Research Source , Canyoustayfordinner.com [4] X Research Source , and bloggingrunner.com [5] X Research Source to read weight loss success stories. Especially if you don’t have many role models to follow, the best way is to listen to other people’s stories. They not only increase motivation but also inspire you to keep going.
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Regulation of reward system. Humans have evolved to the point where “we” can train “ourselves”, but have not yet evolved to resist all temptations. Build a reward system to put your brain in check.
- Set up a scoring system. For every wise decision (like about eating or exercising), you get one point. When you reach 100 points, reward yourself with something great (like going for a massage or shopping). But never give yourself unhealthy rewards like eating Kentucky fried chicken or eating foods with more sugar. Because that will waste all your efforts. [6] X Research Source
- Put money in pigs every time there is progress. Every time a day goes according to plan, you will put some money in the pig, which will be used to buy your reward.
- Don’t just reward yourself for reaching your goals! Set a limit on the number of kilometers, calories or weight you’ve cut, or the number of days you’ve been serious about exercising. Reward yourself on a regular basis so that you still notice them.
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Regulate the punishment system. This will make you more motivated, although a bit annoying. For example, if you can’t achieve a certain goal, then donate money to activities you don’t enjoy, give money to someone in your family, or punish yourself for doing chores.
- Give some money to your friend to keep (if you’re not sure you can keep your promise). Let them know if you can’t reach your goal then they have to use the money to support an organization you don’t trust. Of course they’d be happy to do this simple job!
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Take time to think positively. If you’re constantly thinking, “I’m too fat, I’ll never get better,” chances are you’ll live a comfortable life. When you have a positive mindset, it’s easier to believe in the idea of achieving something difficult, simply because you feel optimistic all the time. You know you can and you really are.
- If thinking positively is too difficult for you (which is completely normal), you should take a few minutes each day to focus on changing the way you think. Every time a negative thought arises, you should stop and start over. What do you like about yourself? What do other people like about you? What are you good at? Over time your thinking will become more optimistic, just like everything with practice.
Get Motivated to Diet and Workout
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Keep the right pace. You should start lightly, don’t force yourself into a strict framework too soon. This is especially important if you’ve been sedentary in the past, or you’re old. Exercising too hard too soon can damage your body, injure yourself, and derail your exercise program. You should only work within your ability to keep your body up to the pace.
- If you haven’t exercised for a long time, you should start gently. Take a week to check your health. Once you’ve determined what’s easy and what’s hard, you should begin to work your way up to the level you’ve learned. You should only increase 10% each time to avoid causing injury.
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Create freshness and fun in your workouts. Assuming you’ve run three 5km in a week but still haven’t lost the remaining five pounds, you’ll probably get bored with the same workout. Mix up your workouts with other methods, join a fitness class you enjoy, or set a new fitness goal.
- The best way to lose weight is to do exercises that increase your heart rate “and” lift weights. [7] X Research Source If you only practice one of these two methods, it will not work.
- If you don’t like a method, don’t practice it. Running is great exercise, but if you don’t like it, don’t run. You can only stick with it when you enjoy it, so invest time and effort in something that interests you, and it will become a lifelong hobby.
- Change up your cyclical workout routine! Every few months, you should change your practice routine to avoid boredom, prevent injury due to frequent use of a certain part.
- It is possible to develop a seasonal exercise program. Ideally, jogging in the fall, but not in winter when the weather is cold.
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Change the way you talk about your diet. Telling yourself and others that you “don’t” eat certain foods, rather than saying you “can’t” eat them, can help you make your resolutions higher [8] X Research source .
- Similarly, you should always consider exercise as a daily habit, not as an obligation.
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Count calories/kilometers/steps. If your goal is just to lose weight, it will be difficult to see results immediately, so look at the numbers that you accumulate daily. After only a week of walking you have plowed tens of thousands of steps, that number is really impressive!
- This is where you see the benefits of journaling. When you write down those numbers you will feel yourself being chased, wanting to see the numbers increase quickly. Can you imagine running 24 km this week, cutting 4,500 calories and running 30,000 steps? [9] X Research Source
- Don’t know how to count your steps? It’s simple: Just buy a pedometer.
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Just limit your intake, not eliminate it completely. When you go to the supermarket to go to the market and you completely ignore the ice cream stalls, soon you will have problems. That day will come when you decide to forget your promise, give up your weight loss exercises and make friends forever with your favorite cakes. In order for that distant day not to appear, it is best to give yourself some breathing space.
- Never say to yourself, “I can’t eat that, I’m on a diet,” because that will only make you feel abused. Instead, you should eat 1/4 of the usual amount of food, but eat slowly, eat and drink water. Drinking more water and eating slowly will naturally reduce appetite.
- Blue is often the factor that reduces appetite. [10] X Research Source So if you want to fool yourself put food on the blue plate.
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Do not think negatively. When it comes to weight loss, it’s easy for many people to become stressed, because the process never happens as quickly as expected. You often feel like you’ve invested 120% of your energy over the course of two weeks, and then only lose 200 grams. We tried a lot, but it didn’t reduce much, and from there, pessimistic thinking emerged. But never give up! That’s the way thinking makes you lose motivation.
- What you need to care about is your progress. Where is the diary you always write, why don’t you take it out? Remember that’s proof you’re on the right track, so check the numbers often. Now is not the time to worry, but to make the right decisions.
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Don’t make excuses for yourself. Many of us often use the excuse “I don’t have time” or “Exercise is boring!”. Well, here’s the breaking news: High-intensity interval training can be done in minutes but burns tons of calories, and all those excuses have been defeated.
- To perform this method, all you need to do is train in bursts of high intensity, alternating with rest periods. And saying you’re burning calories is an understatement, because they’re actually disappearing with each breath. [11] X Trusted Source PubMed Central Go to source You can apply it to any exercise, but the simplest example is running on a home treadmill. Start walking for a few minutes, then rapidly increase to 90% of your maximum heart rate for 30 seconds, then decrease again to walking speed for one minute. Then you increase the speed really fast for 30 seconds. [12] X Research Sources Repeat this from 8-10 times. Then what do you do? “Your job is done!”.
- Ask your doctor about this exercise regimen if you have any health concerns, as high-intensity interval training is not good for the heart.
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Buy some sportswear. When you’re about to run, go to the gym, or take a skill class, you should buy new clothes to create a sense of excitement. You can buy a new pair of tennis shoes, headphones, or a tracksuit. Prepare anything for the practice to add color.
Let Exercise Habits Work
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Reward yourself. Remember the reward system we talked about earlier? Yes, remember to apply it and apply it regularly during practice. Nobody says you can only reward yourself when you reach your end goal, so set up short-term rewards.
- Keep your mind sane by making concessions. [13] X Research Resources Sometimes you can treat yourself to treats. Otherwise, you may feel like the only thing you want in the world is a Wall’s ice cream or a bag of chips. So when you reach a certain milestone you should pamper yourself a little, but don’t turn it into a daily reward.
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Relax. Your body is now more active than before, so take time to relax. Every day you should rest more, for example take a longer bath or sleep more. You deserve it.
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Take a photo. When you’re having a hard time getting up to continue practicing, capture that moment to remind yourself of the work you’ve done. Take pictures of yourself on the first day and regularly for the following weeks. How is your body changing?
- Once you’ve made visible progress, you’ll probably want to hang the pictures in your gym or around your house. They make you feel like you’ve done all that work, so how can you give up now?
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Practice adding a new healthy habit. Just like when you find ways to intertwine with exercise methods, once you get used to a healthy lifestyle you should add yourself a new habit. Try a week without eating meat, taking vitamins or picking up an outdoor hobby. What does your new self like to do?
- If you don’t have any hobbies yet, choose cooking. It’s the most enjoyable work to control what you put in your stomach. Cooking not only enhances the quality of life of your loved ones and friends, but also helps you acquire a new skill and be able to directly create quality dishes for yourself.
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Get up as soon as you fall. This should be written at the top of the page, because you will inevitably “run into obstacles”. “Everyone” has times when they fall so you will not be an exception, it is important to know how to get up and keep going. If you’ve taken a day off, it’ll be even harder to get back into practice if you take the next day off.
- It is very difficult to get back to the state you achieved if you stop practicing for a while. Just taking a week off from exercise will put your body back to where it was “two weeks” ago. Keep this in mind when you intend to sleep in one day. Just a few days of sleeping in can have a huge spillover effect!
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Keep a diary of your success. Journaling requires a lot of work, right? Logs do not have to be book pages but can be part of a network log. In general, no matter where you are writing, there should be a section to talk about the great achievements you have made. Adding positive lines of writing can make you feel better.
- Let’s say you don’t have a good practice day today, but look for other good points. What temptations have you overcome that were not possible before? Think about the things you didn’t do next to the things you did.
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Find a song or two in the background as you practice. Professional athletes often listen to their favorite music when training, so why not find one for yourself? Everyone needs something to get into the game better, so what kind of music do you like to listen to?
- Look for about 15 favorite songs to listen to while working out. Then create a favorite list to increase mental strength when listening, the whole session will go through smoothly.
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Donate “big” clothes to charity. This is your time to succeed! Your house has no room for loose clothes because they no longer work, the weight loss goal has been conquered. Give it all to a charity, no regrets. Congratulations!
- You can donate clothes to others, so can you give away your time and experience? You must also know dozens of other people who are facing the same difficulties as me before. So how should you help them?
Advice
- Water is extremely important, so drink at least 8 cups a day.
- Realistic thinking. If you have a friend who has an unusually small body and you want to achieve that size. Forget about that! Find someone with a similar body type but firm body to work towards, thinking realistically like that helps you more.
- Always keep a realistic attitude. There is no standard of beauty, it just depends on the eyes of the opposite person. So you don’t have to set a certain number yourself to be beautiful.
- Do not be discouraged! When you feel discouraged, you should talk to a close friend about what you are going through, they will listen to find ways to help. Don’t be too reserved with the people you love, because they love you too!
- Find a friend who can stop you from buying unhealthy foods when you go to the market, or call someone to discourage you from overeating.
- Initially, you should not take drugs that help you lose weight. Work out and eat healthy first, this will take months of course, but the results will last forever, so put your trust in it.
- Try to cook at home often because restaurants can’t control the ingredients to your liking, but if you cook for yourself you know exactly what you’re using.
Warning
- Don’t eat a lot of sweets every time you feel sad or tired! You have to be strong, that mood will pass.
- If you have any health problems, you should consult your doctor or medical professional before changing your diet suddenly, or increasing physical activity.
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You made a promise to yourself this time to be really determined, and you did it by just eating salads, going for a run, and nibbling on some protein bars for the first three days. Then just a few days later you find yourself eating Wall’s ice cream, forgetting your promise. What happened? Maybe you’re not motivated enough, maybe, but don’t worry. If you are really determined, you can avoid the “no meal” diet, and build yourself a healthy, stable eating habit.
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