I have talked about this many times before, how losing weight isn’t easy. You know the saying, “if it seems too good to be true it probably is.” If they’re promising you instant results, or that you’ll lose massive amounts of weight in very short amounts of time, you need to get out of there.
The truth is that losing weight takes work and determination. If you’re willing to commit and put in the effort you’ll lose that weight and keep if off. We want to help you get to that point, so here are 7 secrets to successful weight loss done right, no false promises here.
You’ve done the first step by getting off the couch. You might’ve even done the second step of finding a personal trainer to work with. It’s the third step that gets people—actually getting to the gym to exercise and stick with it consistently.
Sure, you’ll commit for a few weeks. Then your muscles get sore, you just want to sleep in, and exercise is the last thing you feel like doing. This is when you have a decision to make. Will you quit again or will you tough it out, knowing the reward waiting for you is worth the effort?
You want exercise to work this time. It has for millions of others and you want to share their success stories. To see the weight not just come off but stay off, here are a few tidbits of advice.
HIRE A PROFESSIONAL
You’re on the right track. Working with a personal trainer increases the odds of weight loss and improved fitness. A trainer works with you to develop a workout that’s not only effective but that’s catered to your fitness level and current state of health. It’s a lot harder hitting snooze when you know your trainer’s waiting for you at the gym. I'll be there every step of the way to get you to your goals.
You may be 100 pounds overweight, but what matters is that you’re at the gym moving your body. Exercise is an important part of lasting weight loss, but it’s not going to become habit overnight. You’ve got to make it a regular part of your everyday lifestyle. Just like brushing your teeth, exercise is what you have to do day in and day out. It takes 28 days to form a habit, so make sure you’re going to exercise consistently, several times a week, and soon you won’t have to think about it.
Visualize the end result and then make a plan to get there. Your plan, however, should be realistic, simple, measurable, and clearly defined. Break your goal down into doable portions. Rather than thinking of losing 50 pounds, aim to lose 10 in three months. Instead of signing up for a 5K, make it your goal to walk 30 minutes five days a week for a month. Talk with your trainer if you haven’t already set goals. Because if you don’t set goals, you won’t reach them either!
DO WHAT YOU ENJOY
Everything you do in life is done with the goal of happiness. Exercise is no exception. You’ll be more likely to stick with a workout you enjoy. It may take trial and error to figure it out, but experiment with different workouts until you find one that fits your personality, interests, and schedule. Try buy small group training if you’re looking for a high-energy environment surrounded by like-minded individuals ready to motivate you to success, for example. You just need to find what works for you, your personality, and your goals.
GET MORE BANG FOR YOUR BUCK
Long, tedious workouts aren’t just boring and exhausting, but they also can be counterproductive in your weight loss efforts by making you hungrier and draining your energy. Aim for shorter, more effective workouts like HIIT (high-intensity interval training) to burn calories and weight training to increase muscle mass. Stick to 30-minutes of intense workouts, don’t just run for an hour on the treadmill and expect to see results. Exercising too much can hurt you or make your body break down your muscles for more energy if you’re not careful. We’re trying to build up muscles! Muscle burns fat, after all.
FIND YOUR TIME
Are you a morning person? Then fitting in a workout first thing may work for you. But if getting out of bed is already a struggle, don’t expect an early morning workout to last long. Find the time of day you feel most awake and energized and plan to exercise then. You’ll be more likely to stick with it and will be better prepared to push yourself when your trainer is encouraging you to get one more rep.
You may follow your trainer’s advice, be consistent, and enjoy your interval training workouts in the morning, but you aren’t seeing the results you needed to reach your goal. Now what? Don’t give up. Keep on keepin’ on, because sometimes it just takes time. You’ll make mistakes and have hard days, but you’ll also have victories. Keep your head up and get back in the gym tomorrow.