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Most important thing is that your motivation is to maintain and healthy body for the good of you. People usually fall off fitness routines when they are doing it for someone else or if they just feel like it's soemthing they "should" do but don't really care.
It helps a lot to find an exercise activity that you really enjoy. I lost 50lbs a few years ago and it took me a while to find the thing I love but along the way I learned to love the feeling of exercising.
I found that joining a gym with classes improved my body and more importantly my self esteem. It's really encouraging to be in a class with other people and get to know them over time. Toning and yoga classes were really great for me - It was really empowering to learn my physical strength, but (ima get cheesy now) Zumba changed my life. The community is really positive and it's fun. It's a personal thing though - you just have to try a lot of fitness activities until you find something that you feel like you love to do and not just should do.
It also really helps to start reading labels on food packaging, cut fast food/soda/packaged junk food, and to learn to cook your good from scratch. It's time consuming but most of the fast meal prep things aren't that great for your body. Cooking from scratch teaxhing you how much salt or sugar or fat is really in your food.
Talk to your doctor or a nutritionist about what a healthy weight is for you and what your base daily caloric intake should be and how much protein and fat and carbs you need. They may suggest a different method completely. Don't trust people on the internet to tell you what your body does and doesn't need.
Last thing that was helpful for me was a step tracker. There are tons and tons of wearables on the market. I've been really happy with the Jawbone up24 but there are a lot of choices.
Good luck! You can do it!
One more thing:
Don't think of it as a diet - think of it as a lifestyle change. Fitness is forever not just for now
Well you only lose 1 to 2lbs a week by eating and exercising healthy. So adjust your goals upon that.
But losing weight is extremely simple. Exercise at least three times a week for an hour and eat balanced meals. A proper plate should consist of 1/2 veggies or fruit, 1/4 complex carb (such as brown rice, quinoa or wheat bread, etc), and your protein should be the size of your palm. For exercise I think weight lifting is most effective (don't worry about getting bulky, women lack the necessary hormones to get muscles like men), I think it's more effective because it burns calories long, and build lean muscle which burns calories by just existing. If you want bigger muscles (example, larger butt or arms) then do heavy weighted exercises with low reps (low weight high rep) and if you want smaller leaner muscle do low weights high rep (this basically toned preexisting muscle. And add about 20mins of cardio of your choice. This is what I find most affective but great at home workouts like blogilates or tone it up on YouTube are great and free.
Staying motivated us hard, but I suggest making a vision board. It sound stupid but it works (mine has a picture if my setting or before body and next to it are a bunch of pictures of my dream body) seeing how far I had come or was going really set the tone of my day and reminded me what I was working for. I also keep one picture of my dream body on the fridge so that it reminds me to make smart choices about what I'm eating.
Also remember eating healthy starts at the grocery store. If you don't buy it you won't eat it. I won't drive 2 miles in the cold at night to get cookies but I will walk to the pantry, so definetly remember what you NEED while your in the grocery store and ignore why you want.
If you have an question just ask because I probably forgot something
A lot of helpful information! Thanks!!:)
Okay when you go grocery shopping only buy healthy food that way you can't snack. Try getting a workout buddy so you can keep each other motivated but unlike the most helpful opinion I don't think you should take pics once a week. You can't truly see large results in a week so maybe more like one at the beginning of your new life style and then one at the end of every two weeks? If you take one every week and see no results you'll lose motivation rather than gain it. Also weigh yourself every morning so you'll know if you need to cut back or if you're doing good. Try to record your weight and the dates taken.
Snacking is ok if your body is hungry. Just replace chips with almonds and cookies with grapes. Healthy snacks yo
Pick a exercise that you like to do, so it won't feel like ur working out. Like if u like to dance, do zumba or a fitness dance class or like to swim go do laps in a pool or like to bike ride, take a cycling class or just go ride ur bike, if u have one. Also, maybe put up a picture in ur room of a dress u want to eventually wear or a pics of a celebrity who has a healthy body type that u want to look like sorta like or you can put up some motivation sayings, like "you can do it", "stay positive". :)
How would I work it out on my schedule? I go to school in the mornings and work in the afternoons. I always use this as an excuse not to work out
I understand, I go to school & use it as my excuse too. I would suggest doing it after your morning classess, then go home, & take a shower, relax , then go to work.
Awesome! Good idea! Time is my worst enemy, how much time how would recommend like 30 mins a day?
Yes 30 minutes will do, I think health experts recommend 30 min a day or 5 days a week. :)
Thanks! I will try my best! :)
Your welcome & good luck on your goal. :)
Just remember that losing weight is actually really simple, but you should be doing it in the right way!
Calorie deficit!!
Unfortunately it's not that simple. You want to be eating well, with all of the good stuff in it. Force yourself to exercise - and the eating more healthily comes with it. Go to the gym for an hour 3 times a week and make sure your diet is high in protein.
I suggest starting up jogging. If you like it, you'll get addicted. The reason being that it forces a routine, it's cheap and burns lots of calories. Get a cheap GPS watch (TomTom does one for 100 pounds) and upload your runs to mapmyrun. com or another app. This not only lets you keep track of your activities and weight but can really motivate you when you look at things like how your pace, cadence or heart rate stats are improving. You also get a nice 'bigger picture' to motivate you even more next year :)
I think taking progress pics once a week would really help. When you feel unmotivated, just look back on how far you've gotten and the results you made.
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Go on www.bodybuilding.com and get a workout plan or at least an idea of what exercises you would like to start doing it breaks it down into cardio, weight lifting and each muscle group with videos and photos to watch and view. Go on www.iifym.com and check out your macros to make sure your not overeating, go on www.myfitnesspal.com to track your calories if you want to go that far. Motivation comes from within it is like confidence nobody else can give it to you. Find the reason why you want to change and let that set a fire under your ass to keep you moving forward into 2015 :)
Eat healthy foods that taste good - this will keep you motivated to continue your diet. One food that I like is curry chicken. It tastes good so I know I can maintain it. Also I was told by a nutritionist that any food you eat for 6 weeks in a row (42 days) - you will begin to enjoy the taste of.
First, don't give up if you don't see results right away because I used to be like that and my sister is like that. Remember it's a process and it takes time. Secondly, I found motivation through things like instagram, pinterest, and tumblr. Just seeing other people who were fit or their transformations motivated me because it made me want to be like them. Oh and here's a tip: You don't have to cut things out of your diet. Just watch your portions and how often you eat them (:
You have a crush right?
Now, imagine you two are about to have sex. He takes off your clothes and...
Would your current body be what you would want him to see? No? Then imagine what you would like your body to look for him. Start working out and always remember that you're doing it for an awesome reaction from your crush.
This is a really good motivation... Might use that :)
Just exercise everyday for 30-45 minutes. It is really not that long when you think about it. There are 24 hours in a day, and to find time for less than an hour of exercise is not hard. Alternate everyday with strength and cardio. Do yoga, something active. But start out slow, don't shock your body with a high stress activity first, build up every week. STAY CONSISTENT! Distractions and excuses are easy to find, don't go looking for them.
What's great is after a long time of eating consistently healthy, you begin to crave it instead of junk food. So, maybe if you kept that in mind when you're feeling unmotivated. Think about how you deserve to eat healthy and look your best because you're awesome and stuff
I've done some reading on this before and have heard many say that motivation is a myth. It's basically an excuse to put something off. If you really want to lose weight, if you REALLY want to, then you have to embrace the pain and just get on with it. Eat healthy meals and do some regular exercise. It will probably be difficult, and you're going to feel like giving up, but at the end of the day it's only by putting in the effort that you will get results.
Keep a journal and write there your weight goals, what you eat every day and reduce that amount gradually or substitute one food with a more healthy one gradgradually. It hhelps if you don't live with other people because this way you can buy only food you plan to eat. Every day or week analyse the process: what you ate, how much did you exercise and find ways to improve it. Write everything in numbers so you can analyze it better.
No chocolate in the house! Or if you do have it, buy a cheap piggy bank that is like a chest with a lock. Then you can throw the key on a high shelf. (I originally purchased mine, because my mom stole it all haha). If you really want it bad, you have to work for it. I have the same problem, and I got chocolate for a Christmas present lol. Try hiking too. Write down your goals and motivational sayings and put them around your house or in your car. That might help.
Dark chocolate is okay! No milk chocolate!
I decided to loose weight in September, I have since then lost 8kg through a strict diet and 2hr walk every day. What motivated me was looking myself in the mirror all the time and weighing myself. I felt way too heavy and I didn't like myself, I wanted my confidence back and wanted to be healthy.
"If it is important to you, you will find a way. If not, you’ll find an excuse." :)
What are your eating habits like and what do you usually eat? I
Breakfast - porridge, an orange, coffee.
Lunch - a plate full of salad, a chicken thigh and an apple.
Dinner - a plate full of salad, a slice of fish and a pear.
Drinking water all the time, about 2 litres a day.
I know all this might sound a bit extreme but it worked for me.
I wish you all the luck in the world - it's not easy but you can to it. :)
Thanks!! :)
start RIGHT NOW. dont wait until the first of January. because if you set your mind on this being a new years resolution, and you miss one day of your plan, the entire thing will go down. GET UP RIGHT NOW and give me 10 pushups.
eat a salad for dinner tonight.
I dont know if you heard about Kayla Itsines. She made awesome guides "Bikini Body Guide" and i think a few more. They are quite expensive, I found them online for free in PDF (Be careful tho cause there aresomo that are virus). It makes you take body pics also, so you can see the progress.
I follow her on instagram and is always posting photos of the girls who have tried that and its really motivating, she also writes a lot of nice things there. Is such an inspiring person.
Your body hears everything your brain says. So stay positive and remind yourself that it's for yourself. also, put before and after pics of others around ur room and in the fridge and cabinet and then put a before of yourself up and every month take a new after and compare it to the old to stay motivated. Hope this helps:)
Make small changes that you feel you can stick to! Even if you just start out with a short run around the block and giving up soda or junk food. Motivate yourself by buying some workout clothes and a great pair of expensive jeans that are a size or two smaller than what you wear now.
What you really need to do is start eating better. Start taking out the bad stuff a little at a time because if you just all in it will make you quit. Focus on that then start exercising which you should make sure that you give yourself 2 days as a break. Hope it works.
Make this quote your mantra: "If I quit now, I'd be back to where I started. And back where I started, I was desperately wishing to be where I was right now." It's all about keeping your eye on the goal and pushing yourself to stay on track because you WILL get there!
Hey!!
First of all Happy new year!!!
Losing weight is a massive achievement. It's like winning a war!! Literally a war!!
So will ur self to eat the right foods... greens especially ( Yuck I know :p) but it's gotta be done.
Ur guy'll fall head over heels for u... once u look good!!
Just keep telling yourself that it is possible for anyone to have a body like a model. And that.. if u lose enough weight your body can look like that. That's what I do. Even tho I really don't need to lose any weight because I'm already super fit. That's motivation right there. You gotta stay fit to be a cheerleader like I am. (:
Since I'm a gamer, I try to visualize this whole workout thing as a quest or a daily reward thing you get on some mobile games if you play each day. So you can set up something like: If I do xx, zz and yy excercise I can do something I like as a reward.
The best way to stay away from things that are unhealthy is just to not buy them at all - if you don't have any fatty food in your fridge, you won't be tempted to eat it. Instead, make sure you have some fresh fruit and vegetables around all the time and keep eating it throughout the day, whenever you feel like eating something. There's no point in staying hungry.
While cardio is important, it won't work well without a proper diet.
Paleo and crossfit works wonders. Running is a good way too. It keep Motivated imagine ur at a pool all he friends look great in there swimsuits but then there's u. U have the worset body of the bunch. Prove then wrong be the one all the guys want to talk to and stare at
Maybe have a trainer if u can afford it or maybe u and ur bf can exercise together and motivate each other. Me and my girl always makes time to exercise together and it makes us healthy and happy. Also it strengthen our relationship and our sex life is incredible.
All you have to is think of why you really want to lose the weight think of how " Unattractive " Over weight is and PLEASE DO NOT STEP ON THE SCALE EVERY DAY TO SEE IF YOU LOST WEIGHT THAT IS HOW MOST PEOPLE LOSE MOTIVATION and Think of how much better it would be to lose weight You can fit into cloths you really want to wear but you were too big TAKE A BEFORE PICTURE AND THEN WHEN YOU LOSE IT TAKE ANOTHER PICTURE
You can try to find workout motivation videos on YouTube that people make. If you find the right person who makes videos that match your personality you can get some motivation out of the montage-type music videos they make.
I'm trying to lose weight too and what I'm doing is I'm drinking a ton of sugar free liquids like water and unsweetened tea, and I'm also laying off most dairy and carbs :) It seems to be working I've lost 4 pounds so far (3 days) :)
In your update you said you had a boyfriend, maybe ask if he could join you. I have started losing weight and going to the gym with my friends. Its great having someone there to motivate you and help you out if you need it :)
I lost 6 kg of fat in a month.
U have to eat a small sandwich at morning. Lunch a main plate, and the same goes for dinner (breakfast).
Listen to music that empower your body. Trap mix usually are the best.
1 drink only water, tea or coffee. nothing else.
2 breakfast like a king, dinner like a pauper
3 a good night's sleep as often as possible
To motivate, I always put a dollar in a mason jar every time I exercise and then every three months I go shopping and buy something cute that fits and makes me feel really good about my progress!!
I always keep pictures of the girls I aspire to look like. If you look at some women with super hot bodies right before working out.. it really motivates you. (or me at least)
buy, what I call a "goal dress", buy yourself a beautiful dress, that is the size you would like to be at the end of the year (within reason), so when you feel discouraged, you look at the dress, maybe try to slip it on, and say "just a few more pounds, and I can watch the jaws drop when I walk in wearing this dress!". good luck!!! :D
Watch p*rn . Most of the girls have a perfect stomach. It's pretty motivating. Unless you just end up masturbating instead of exercising. It happens. You're still burning calories.
Try Insanity :) it's fun and pretty hard but you can find free videos on YouTube for how to do each days workout within a month. It really works for dropping fat and putting on lean muscle.
1. Good playlist
2. Good workout routine
3. Gym near your house
4. Gym clothing, tanning, accessories, gym forums, gym apps, etc = keep you in the vibe
Keep a chart of how much you lost and how much you want to lose at the end of the chart
Add to the chart at the end of every week and when your unmotivated look at the chart to see your progress
I suggest something called the 21 day program it's the easiet way look it up also you need a reason to get fit not just to loose weight but a goal
You want to lose weight and i want to gain weight maybe we can trade.
Haha! I wish it were that easy!
Send me a bottle of your genetics and i will too. It just might work or we might both die of cancer.
Keep track of what you have and haven't done and change up your routine, and its a great thing to be doing it for yourself, just don't go overboard
One of the tricks that helps me is I visualize myself and how I want to look so that vision helps me to reach my goals
When it gets hard and you want to quit, just think about the people that would love to see you fail and work that much harder.
look at quotes or other people's before and after pictures. those really motivate me, because it shows how that person can lose 30 pounds, so I should be able to lose 5.
dont eat... nothing is better at losing weight than fasting... exercise does nothing if you are still eating
Have fun when u exercise like dance , box do something that intrestes and eat lots of Fruits and veggies aim to drink 64 ounces of water a day
Buy a dress you really love and promise yourself to fit in it.
Working out with friends is a big thing. Keeps you motivated and not bored so long as you don't end up sitting there and talking.
Something to do that burns calories w/o creating more hunger... it must be addictive. Then begin shopping for veges to love, even if seems impossible at first.
Drink lots of water, and green tea. Eat lots of fiber.
Make pain a habit.
Just run run and run and don't think about the results.
Eat less.
I think one of the best way to stay motivated is to find someone to do it with.
To stay motivated is hard, but slowly add it in to your daily/weekly routine. Therefor just start making it a apart of your normal life. Not just something you do on occasion.
I think focusing on the small changes and not the big changes. Small changes are much easier to stick to.
When I used to work out more seriously weekly pics motivated me.
Setting a goal reward. So, let's say you reach your goal your reward could be a trip to Europe or something.
Progress pics. Stop eating processed food, sugar etc... Street workout is great way to develop and lose weight. I recommend looking at frank medrano routines.
Put alarms on your phone on the days you want to workout, to remind you its time to get up and jog or something.
You have to have a burning desire that ignites you so much you become obsessed with losing weight. I lost 100 pounds so I can attract women.
By buying a dress that you really love and would love to wear but currently don't have the self confidence to in a size or two smaller
The Goal!! The reason behind all this, always remember it , will motivate u))
Hire a life coach, who will help you re-map the way your brain perceives and interacts with food.
I know a good one... just ask.
RM
Just make working out a habit and don't eat cheese cakes they have crazy calories out her than that don't snack for weeks at a time
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