Losing weight is hard work and we can all use a little extra help. Here are a few different things you may want to have in your tool belt. They’ll help keep you on track and more importantly keep you motivated to keep going. Motivation is key, particularly on those days when you’re craving high calorie food or don’t want to head outside to exercise. Find what motivates you. Use these tools to help you reach your weight loss goals.
A Journal To Track Food, Exercise, and Goals
One of the simplest, yet most effective tools to accompany on your weight loss journey is a journal. Use it to record what you’re eating when, how much water you’re drinking and what exercises you’re doing in a given day. You might be surprised with what you find out.
You may also want to record how you’re feeling on any given day and what challenges you’ve encountered during the day. Just knowing you’ll have to write it down can sometimes be motivation enough to keep you from overeating and to head out for a walk. Keep a positive outlook. Remember you are unique so do not compare yourself to others. Like who you are.
Write down your why’s? Why did you choose this journey. Was it to get healthier (lower your blood sugar, blood pressure or cholesterol)? Do you want to fit into a special outfit? Be able to keep up with the kids? Do you have a class reunion coming up? Your why’s are your own and they must come from within to stay motivated. Write them down…remind yourself everyday!
What are your goals? In my nutrition classes, I learned to set reasonable goals. Like 5-10% of your body weight. That is an obtainable goal and will make you feel good about your achievements and keep you motivated. You will be amazed at what a 5-10% weight loss will do for your health. By the way, you should only weigh once a week (at the same time). You are not in this for the short game. This is a long term plan so you need to treat it as such.
A Vision Board
The mind is a powerful thing and it can be a strong ally to you. Spend a little time each day planning for a healthier you. A vision board can be helpful here. Get a piece of construction paper and add anything that helps you visualize the healthier you.
You also need to reward yourself when you accomplish goals. Use this board to display what your rewards will be. A mani/pedi, a movie you want to see, clothes you want to buy, activities you want to do, places you want to go.
A Fitness Tracker
Get a fitness tracker like a FitBit or download an app on your phone to help track your activities like steps taken, calories burned, heart rates and sleep tracking. Remember you must burn more calories than you take in for any weight loss to happen.
Find exercises or workouts you enjoy: hiking, biking, pilates/yoga, walking the dog, swimming, etc. Listen to your favorite music when you workout – it makes it even better and you may exercise even longer.
A Support Group
Last but not least let’s talk about support from others. Surround yourself with people that support and encourage your weight loss journey. Ask them to hold you accountable and cheer you on.
Plan on challenges and setbacks. If you plan for them they will not derail you and lose motivation. Don’t beat yourself up when you make mistakes. Leverage your support group to help you with any challenges.
This support group can happen locally with loved ones and friends, but it can also be an online group. It’s even more powerful when you can find others who are working hard to lose pounds and get in shape. You can cheer each other on and help each other along your weight loss journey.
Do not hesitate to seek professional help if needed. This may come in the form of a dietitian, physical trainer, phychologist or even weight watchers, etc. If you think you need this kind of help you reach out for it.
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