Most times, you might feel discouraged to continue your weight loss exercises. May be because you forgot to do the exercise for some days or due to laziness or tiredness. Whatever it is that’s stopping you from getting more active, it might not be as much of a barrier as you think.
Here are some common reasons why we might avoid exercise and how to overcome them.
‘I don’t have time’
Achieving 150 minutes of physical activity a week is easier than you think. It doesn’t have to be structured exercise, like running or swimming. Walking to work, to the shops or the kids to school, gardening or taking the stairs all count. The easiest way is to work physical activity into your daily routine.
‘I’m too tired’
It’s not unusual to feel drained at the end of the day but exercise will relieve your tiredness and actually make you feel more energetic. With time, an exercise regime will also build your stamina, reducing feelings of lethargy.
Read: 9 Weight Loss Traps And How To Overcome Them
‘I don’t have the willpower’
Many people give up on their exercise regime soon after starting it. One of the best ways to stay motivated is to keep an exercise diary or exercise with a friend. Goal-setting can also be fantastic for keeping you motivated and working towards a target that suits you.
‘I don’t like exercise’
Memories of school PE may still colour your judgment but there are so many ways of getting active, and enjoying it. For example, if competitive sport was your worst nightmare, focus on a solitary activity such as walking, running, yoga or swimming.
‘It’s hard work’
Starting slowly and building up gradually are the key to enjoying exercise. The Couch to 5K or Strength and Flex podcast series are just the ticket. They are both designed to let your confidence grow along with your stamina and strength.
‘The weather is too bad’
Many people find running in the rain invigorating. Learn to love the weather; it’s bracing with the wind behind you and it can be fun splashing through puddles.
‘I’ve missed a session. I’ll never get back on track’
No one sails through never missing an exercise session. Just get your kit on and bear in mind you’re not back starting from scratch. The key is to rewind a bit. For example, if you’ve completed Couch to 5K but haven’t run for a while, schedule a road work for about three days and then resume from where you stopped.
Here are some other exercises that can help you regain fitness for the weight loss exercise. Try one of these to get your heart rate going:
- At home: DVD workouts, Strength and Flex, 10-minute workouts
- Outdoor: Walking, gardening, bowls
- Solitary: Pilates, yoga, tai chi, swimming, running, rollerblading
- With a friend: Badminton, dance classes, Zumba
- With family: Park football, rounders, Frisbee, hiking
‘I’ll look stupid’
It can be hard to get active in public if you’re out of shape or not used to exercise. But you can overcome this. Start off exercising at home or plan to run when no-one’s about. Your confidence will soon grow.
Some Weight Loss Motivation Tips
Are you feeling discouraged, here are some discouraging phrases that might come into your mind and a few tips to keep you motivated and keep you moving.
‘Help – I’ve blown it’
Fix: Expect setbacks. It’s to be expected that you give in to temptation once in a while, but don’t let that become an excuse to give up on trying to lose weight. So, if you had a slice of chocolate fudge cake at work today, pick yourself up, put it behind you, move on and get back on the wagon straight away.
‘Help – I still get hunger pangs’
Fix: Fill up on fiber. There is no need to feel hungry when trying to lose weight. Check that you’re sticking to your daily calorie limit. Don’t be tempted to consume less than that. Fill up on low-calorie fiber-rich foods as much as you can. They’re best for staving off hunger pangs and helping you feel full.
‘Help – I don’t think I can carry on’
Fix: Reward yourself. Adopting healthier habits can sometimes feel like hard work. Try setting yourself a series of mini-goals as you progress through your weight loss journey. A mini-goal can be whatever you want it to be. It doesn’t have to be weight-related. Every time you achieve a mini-goal, treat yourself with a non-food reward.
‘Help – I’ve lost weight but not inches’
Fix: Be patient. Everyone’s body-fat distribution is different, so the inches come off a little differently too. Initially, you may lose weight without losing inches. Be patient, and the inches will drop off in time. You’ll soon notice your clothes getting looser and your body looking slimmer.
‘Help – I’ve stopped losing weight’
Fix: Try something new to kick start weight loss. Perhaps you’ve been losing weight nicely but for the last week or so, the scales have stayed the same. It’s the dreaded weight loss plateau. Don’t worry, this is normal. Check that you’re sticking to your calorie limit. Are you forgetting to count a snack here or there, or overdoing your portion sizes?
Also, it can really help to kick start things by doing a little more exercise, or to try a different type that challenges your body in new ways.
How to Overcome Temptations that Inhibit Weight Loss
If you are trying to lose weight, you must have some hard times and temptations that might try to discourage you. Here are some tips to help you overcome these weight loss temptations.
- Before eating, ask yourself if you’re really hungry
- Don’t store junk food, such as chocolate and crisps, at home
- Stock up on healthier and lower calorie food for when hunger strikes
- Keep yourself busy so you’re not always thinking about food
- Never shop hungry. Prepare a shopping list and stick to it
- Don’t ban foods. You will only crave them more
See How Oil Affects Your Weight and Health
- Oil is a calorie heavy weight, so watch how much you use when cooking. A tablespoon of vegetable oil contains about 120kcal.
- Just a few more tablespoons of oil – and that includes healthier oils such as olive oil - can add hundreds of calories to your meal.
- Always measure cooking oil rather than pouring it from a container: this will help you to use less.
Labels: Health and Nutrition, Weight Watchers