How You Can Stick To & Achieve Your Fitness & Weight Loss Goals
This article was first published on Active8me.
Let’s get straight to the point. There are no shortcuts to achieving your fitness and weight loss goals. Sure, you can do a dangerous diet to drop weight quickly, but you’ll find that weight (and more) just as fast as you lost it. You can hit the gym hard every few weeks, but that isn’t going to get you fit.
Achieving and maintaining your desired weight requires a thoughtful and sustainable approach. In this comprehensive guide on how to achieve your weight loss goals, we will delve into effective strategies and creative techniques that can help you shed those extra pounds but also ensure that you stick to your fitness regimen. No gimmicks, no quick fixes – just sound advice and practical tips. Let's begin!
1. Don’t rely on motivation
Most people think motivation mysteriously hits us and we spring into action. The opposite is true – motivation comes from action. So, don’t wait, simply start.
Keep in mind, most of the Active8me workouts are no longer than 30 minutes. It’s not so much about ‘finding’ the motivation, it’s more about being disciplined with your time. You’ll feel fantastic for ‘making’ the time to exercise, whether you’re motivated or not.
Tip on how to achieve your weight loss goal: Schedule your workouts for the week. Include a bonus workout so if you miss one, you’re covered.
2. Consistency beats big change
Healthy lifestyle habits are created over time. Just as your unhealthy habits are compounded over your life, it will take some time to build good habits. This starts with one small change that gradually builds over time, forming a great habit that serves you well. When you adopt the growth mindset of ‘small changes add up’ and ‘healthy habits are built one brick at a time’ you enjoy a long-term constructive view where you’re less likely to be derailed by short term disappointments or poor decisions. Don’t forget that a small setback isn’t the end of the world – just start again!
Tip on how to achieve your weight loss goal: Exchange high calorie, processed snacks with nutritious ones. There are loads of delicious choices in the Active8me app.
3. Know your purpose
If you’ve set fitness and weight loss goals because you feel you ‘should’ (external pressures) then your motivation and success will be limited. You have to ‘want’ (internal needs) to achieve change or improvement. A clear sense of purpose allows you to focus on your intentions, guiding you to where you want to be despite obstacles or challenges.
Tip on how to achieve your weight loss goal: Write down your ‘why’ for wanting better fitness or to lose weight and put it in a place where you see it regularly. Using it as the screensaver on your phone is a sure-fire reminder.
4. Don’t compare
Your fitness or weight loss journey is unique to you. Everyone progresses at a different rate. Comparing yourself is a trap that feeds negative beliefs of achievement and success. Often the comparisons you make are not with what’s real, rather what others want you to see and believe. Think about it, who is ever going to put all the crappy parts of their life on Instagram? The important thing is to remain consistent, be kind and patient with yourself.
Tip on how to achieve your weight loss goal: Celebrate your small wins! If you stayed on track with your nutrition or rocked every workout for the week, treat yourself with a massage or some new workout gear.
5. Visualise exactly what you want
What you focus on is what you get. Have a little movie reel playing in your head of the body you want, the confidence you want, the energy you want, the self-pride you want, the health you want, the success you want, the life you want. Fill your mind with positive talk and empowering images instead of that little negative voice that tends to rule your mind with its fears, doubts and limiting negative talk.
Tip on how to achieve your weight loss goal: Try this healthy lifestyle habit from the Active8me ‘Story of Your Life’ mindset lesson.
6. Don’t do it alone
Support in any transformation is CRITICAL. So, surround yourself with like-minded people, whether they be ‘real life’ or online (like the Active8me community). Support, encourage and motivate each other to help you get moving, making nutritious meal choices and most of all to keep you accountable.
Tip on how to achieve your weight loss goal: Connecting with one person who has healthy lifestyle habits you admire.
7. Exercise Regularly
Staying committed to regular exercise is a key element in your journey to achieve your weight loss goals. Not only does regular physical activity contribute to shedding pounds, but the National University of Singapore University Health Centre finds that it brings numerous benefits, such as:
- Helping your mental health
- Enhance emotional and psychological well-being
- Lowered health risk and protects against diseases
- Strengthening your body
Tip on how to achieve your weight loss goal: Selecting the right type of exercise that aligns with your goals and interests is pivotal to a successful fitness journey. Your choice of exercise should be a combination of what you enjoy and what effectively targets your objectives.
If your aim is weight loss, cardio exercises like jogging, swimming, or cycling are fantastic options. But it is important to consult a doctor before starting any intensive exercise regime, especially if you have not worked out in a while.
8. Create strategies for sticking to your weight loss goals
Maintaining a steady path toward your weight loss objectives requires both discipline and creativity. Here are some effective strategies to help you stay focused and motivated on your weight loss journey.
Control Your Portions: To reduce your calorie intake, consider small yet impactful adjustments. Try eating three fewer bites of each meal, and consciously put your utensils down between bites. Opt for smaller plates to help control portion sizes, and practise mindful eating by waiting until you truly feel hungry before reaching for a snack.
Prepare Meals at Home: Cooking your meals at home empowers you to have better control over your ingredients and portions. Restaurant meals often contain more calories, unhealthy fats, and larger portions. Dining in a small group can also help you avoid overeating.
Focus on Eating Mindfully: Avoid multitasking while eating, as it can lead to overconsumption. Whether it's watching TV, reading, or working, these distractions often result in eating more than intended.
Treat Yourself Occasionally: Give yourself permission to enjoy occasional treats, especially during special occasions. However, ensure these indulgences don't become daily habits. If you slip up, don't let it derail your progress. Get back on track and continue working towards your goals.
Celebrate Progress: Celebrate your achievements with non-food rewards. Treat yourself to activities like a spa day, a movie night, or a new outfit when you reach your mini-goals. This approach helps keep you motivated and on the right path to achieving your weight loss goals.
Remember, reaching your desired weight isn't just about diet and exercise; it's a holistic journey that involves making mindful choices and staying creative in managing your health.
Tip on how to achieve your weight loss goal: Identify the areas that you struggle with in your weight loss journey and apply the relevant strategies that you feel can help you.
Your fitness and weight loss goals in perspective
We’ve often heard “It’s not where you start, it’s where you finish”. But, is there really a finish line when it comes to healthy living? These tips will not only help you achieve your fitness and weight loss goals, they will sustain your healthy lifestyle. Forever. Active8me’s structured programs offer you expertly designed recipes, meal plans, workouts and mindset lessons which make achieving your goals and living a healthy lifestyle so much easier.
Lastly, in your journey towards a healthier you, don't forget the importance of personal accident insurance coverage. Accidents can happen while exercising, or even in your day-to-day life - this is why having the right insurance can provide peace of mind and financial security for you and your loved ones.
If you are on your journey to pursuing an active lifestyle, Income Insurance’s PA Assurance can safeguard you in the event of an injury with comprehensive medical expenses coverage of up to $20,000 per accident1.
As you focus on how to achieve your weight loss and fitness goals, make sure you have the protection you need. Don't let setbacks and injuries hinder you from pursuing your active goals.Turn your setbacks into comebacks with PA Assurance.
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1 This benefit limit is applicable under Plan 4. We pay for the medical expenses for injury due to an accident up to the maximum benefit limit or up to a period of 12 months from the date of the accident, whichever comes first.
This article is meant purely for informational purposes and should not be relied upon as financial advice. The precise terms, conditions and exclusions of any Income Insurance products mentioned are specified in their respective policy contracts. For customised advice to suit your specific needs, consult an Income Insurance advisor. This advertisement has not been reviewed by the Monetary Authority of Singapore.
These policies are protected under the Policy Owners’ Protection Scheme which is administered by the Singapore Deposit Insurance Corporation (SDIC). Coverage for your policy is automatic and no further action is required from you. For more information on the types of benefits that are covered under the scheme as well as the limits of coverage, where applicable, please contact Income Insurance or visit the GIA/LIA or SDIC websites (www.gia.org.sg or www.lia.org.sg or www.sdic.org. sg).
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