Many people would love to lose 5 kilos, but there are those who need to lose, as much as 30, 50, or even 60 kilos. A journey like that is not short nor is it easy and often includes ups, downs, plateaus, and setbacks.
It’s easy to become deterred, frustrated and want to throw it all in!
So how can it be accomplished?
You’ve seen the stories of heroic triumphs plastered across the Internet, social media, talk shows, the ones with amazing headlines such as, “Amazing Mum with 5 Kids Finds Time to drop 4 dress sizes” or “Spectacular 100 kilo Weight-loss With Common Sense Tactics.”
These are not miracles, these people did not find a magic pill, they used sensible tactics to reach their goals. I am by no means saying it’s going to be easy, because it isn’t, but..
Here are 5 things to help you stay on track with your weight loss,
1.) Treat Yourself as a Human
To err is human. The truth is willpower is not an endless supply of magic beans, you run out and at some point and fall off the wagon. You will find a stressful situation you can’t seem to manage. You may binge while you are all by yourself or in front of everybody at a celebration.
The key is to forgive yourself. Know that it happens to everybody and one bad day doesn’t mean you are failing or that you have worked for all this time for no reason. A cheat day or wavering in your willpower means you are human. I know dozens of Personal Trainers and even us “The health advocates” have our off days/ Weeks/ Months, although you may not see it, we all slip up.
Be prepared and expect it, they key is to move on and get back on track as fast as possible.
2.) Set Manageable Goals
A 20 or 50 kilo loss while impressive, is not by any means unattainable, but reaching goals renews your motivation. If you want to keep your weight loss on track, break it down into bite-sized nuggets.
Plan to lose about 2 to 6 kilos a month (as about a one to two kilo loss each week is considered healthy and sustainable weight loss). Anything more than that, is a celebration. Anything less is still a victory. The important part is you are setting manageable goals with healthy pace that your body is most likely capable of supporting.
3.) Find A Buddy
Weight loss in particular is easier when you decide not to go it alone. A workout buddy is a big help.
You can diet at home with your spouse, join a weight loss app or program, and hire a nutritionist or a Personal Trainer. The bigger your support group the more people’s energy you have to draw on and the more consistently you feed off that energy and comradery the better off you will be.
4.) Break the Plateaus
Wow, you are doing the work and it is really paying off you have lost 5, 10 or even 15 kilos. You keep things going, but you can’t seem to shake anymore. It all stops working, the diet, the cardio, the strength training seems to stop being of any value. Your journey has plateaued and you find yourself a little bit hopeless all over again.
Power through a plateau by getting out of your rut. Often in weight loss, we find ourselves in routines for workout and food. Changing your routine by taking an extra or different workout class, adding strength session to your week or adjust your protein ratio. Shocking your system (with sensible/calculated change) is one of the most effective ways to work through a plateau.
5.) Make Your Biggest Changes Small Ones
The best ways to make your weight loss stick involve small sustainable changes you don’t really notice. Flavored waters instead of soft drink during the day and with meals, smaller plates when you eat, skipping dessert, or eating a little fruit instead of cake are all small sustainable changes to keep your weight loss on track. Most important, these profound habit changes ensure long-term weight loss success.
The best changes, the ones that make the most difference are the ones you can stick to for longer than the 6-12 weeks of your weight loss plan.
Here is a sheet you can print off and use to make changes and set goals each week.
(hit the above link to download)
Try and log up to 3 small changes you feel you could make each week, ones that you can stick to as the weeks roll by.
Make the tips specific to you and areas you know you can improve.
If you are still lost on where to start and overwhelmed with the confusion of conflicting information.
I created a video breaking down how women’s weight loss works specifically and how you can do it from the comfort of your home (yes that means without me as a PT), Check it our here..
>> The woman’s guide to accelerated weight loss<<