Tuesday, March 12, 2013

Reader Fitness Challenge 2013 - Week #6

Congratulations on reaching week 6 of the challenge.  Although the challenge is ending, I want to leave you with some motivation to stay on track to a healthier you.  Here's a great article on 50 Ways to Stay Motivated.  I've shared the top 10, but added a link to the full article.  I hope you'll check them out and stay motivated to reach your goal!

50 Ways to Stay Motivated
JessicaSmithTV / JANUARY 16, 2011 5:02 PM / Read More: Weight Loss, Inspiration, Motivation, How To Lose Weight, Expert Weight Loss Advice

Well, it's the middle of January, is your motivation starting to wane? Never fear! We asked some of the nation's top experts – doctors, psychologists, fitness experts, life coaches – to give us 50 of their best inspirational tips for staying motivated to lose weight.
 
Here’s what to do when you are losing steam, not pounds:
 
1) Think wellness not weight loss. Do you only make good food choices when you are trying to lose weight? This could lead to rebound weight gain if you go back to your old habits once you’ve reached your goal. “You have to eat every day, so why not eat better every day?” advises Rania Batayneh, MPH.

2) Set reasonable goals. Ask yourself if what you are trying to accomplish is reasonable. “Trying to achieve too much in too little time can actually set you back” warns Dr. Andrew Weil, Director of Integrative Health and Healing at Miraval Resort & Spa. Losing 50 pounds in 2 months is unreasonable, but losing 10 pounds in 2 months is. 
 
3) LIMIT but do not ELIMINATE. “Eliminating your favorite foods will just make you want/crave them more,” says Rania Batayneh, MPH. Instead, Batayneh suggests allowing yourself those less healthy choices, but finding a way to limit your intake (in portion or frequency) to avoid feelings of deprivation.

4) Pace yourself. Taking on too much at once is a recipe for disaster. Instead of taking on a bunch of new tasks you aren’t exactly looking forward to (a new exercise plan, new strict eating regime), why not take bite-sized action steps? “Work on a task you've been postponing for ten minutes and then decide whether or not to continue. If you discontinue the task, schedule another time to get it done” suggests Dr. Andrew Weil, Director of Integrative Health and Healing at Miraval Resort.

5) Try tipping your scales with blue. Did you know that the color blue is a known appetite suppressant? Why not use a little color to help you stay on track? “Eat your dinner on a blue plate and you'll discover that you need less to feel full,” advises color intuitive expert Elizabeth Harper.

6) Take stock of any and all of the positive changes new eating habits have brought you. Instead of focusing only on the changes you aren’t seeing yet (i.e. a drop in your scale weight), focus on the benefits you are noticing, like saving money by not wasting it on junk food, or your increased energy level from exercising, advises Valerie Berkowitz, author of The Stubborn Fat Fix.

7) Celebrate the small victories! “Remember that fitness is more like a marathon than a sprint,” advises certified trainer Stacy Berman. “By setting small weekly or monthly goals you will be able to track your progress which will keep you motivated to continue as you reach them and step by step” says Berman. And once you’ve achieved a goal, no matter how small, celebrate it! You don’t always want to feel like you are far away from the finish line – celebrate each milestone as you achieve it along the way. 

8) Wear red to get going! “If your energy is low and you feel lackluster about a project or event (or working out?) then wear red,” suggests color intuitive expert Elizabeth Harper. According to Harper, red energizes your system, boosts your confidence and empowers you to action.

9) Trick out your tracksuit! “Buy yourself some stylish workout gear that makes you look good”, suggests Kate Brown, Community Director for Daily Burn. “When you look good, you'll feel good,” says Brown. Plus, you’ll be much more likely to put on your new gym outfit on those rough days (when its cold out/you are tired/its that time of the month, etc). 

10) Drop the "perfect" mentality. Did you slip up? Have a moment of weakness? That’s OK, says Valerie Berkowitz, Director of Nutrition for The Center for Balanced Health. “Use any splurge as motivation to get yourself back on track,” recommends Berkowitz. Rather than using it as an excuse to have a donut for breakfast, as in I cheated last night, I might as well keep cheating, simply tell yourself that you will recommit, and make up for it.


***articles on blog are meant for discussion purposes only, please consult a doctor when seeking medical advice. 

Remember to leave a comment to be entered into the drawing.  Prizes will be announced on March 16th!


8 comments:

Mary Preston said...

Motivation is always welcome!!

Debby said...

Thanks so much. I am finding setting reasonable goals is important. Do not set your self up to fail. I do that a lot.
debby236 at gmail dot com

CrystalGB said...

Great tips. Staying motivated is a challenge.

Quilt Lady said...

Great tips! Staying motivated is one of my problems. I have done pretty good so far on keeping up with some kind of exercise every day. I am going to get back to walking some as soon as the weather clears up around here. I am still doing the exercise bike at least five days a week and have manage to to it 30 mins. now.

Z said...

I started Zomba and Walking and my knee is grumbling at me, so I have to take it easy until I can get the knee brace. But thanks for the inspiration to get up and move.
Z

SusanR said...

I have heard a few of these, but never the blue plate trick. I will be hitting Bed, Bath abd Beyond this coming weekend to find one just for this purpose!! :)

THanks for all the great posts. This helped to finally get me motivated enough to go back to weight watchers. The initial weigh in was cringe worthy, but at least now I have a starting point and am setting reasonable goals and trying! :)

Pamk said...

whohoo I am going to paint my living room and kitchen blue. lol. I need all the help I can get.

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