It’s easy to vow to lose weight.
Staying on track is a near impossible feat, however, according to dieters–and science. Recent research shows nearly 95 percent of people fail diets, with many more failing to keep any weight off.
Now a kinesiologist from Kansas Sate University says there are three simple ways to stay on track.
“One of the best determinants of achieving your goal is your motivation,” says Emily Mailey, an Assistant Professor in the Department of Kinesiology at Kansas State University. “Often a goal is set of losing weight because a doctor advises it or to look better in a swimsuit, but if a person really wants to succeed, it’s important to have internal motivation.”
So what does Mailey recommend to stay on track?
1. Gradually work into it. Most diets fail because people make big goals–and then don’t reach them in time. For instance, it’s not uncommon for people to vow to get a six pack by the summer, something that isn’t impossible but can take more a few months to achieve. When this goal isn’t reached in time, people naturally blame themselves, and not the unrealistic expectations they created.
So what should you do instead? Easy: Make gradual changes.
“Start by trying to do something once or twice a week for short durations of about 10 to 15 minutes,” says Mailey. “Then you can build up from there. This way you can set yourself up to be successful.”
2. Make sure you’re motivated for the right reasons. People often make weight loss goals to look better, says Mailey, but this isn’t a good idea because it focuses more on the end goal instead of the changes you make as you’re dieting. In turn, it makes these changes feel like a chore–and not something you want to do.
“Think about your reasons for setting your goal,” says Mailey. “Internal motivators, such as wanting to feel better or have more energy, are the ones that are more sustainable because they align with more people’s personal goals and values and don’t make working out feel like a chore.”
So stop focusing on that summer bikini body–instead, remember how dieting can improve your body in other ways, such as making you healthier and giving you more energy.
3. Remember: Exercise is not punishment. Most people view exercise as a necessary evil or something they should only engage in to burn off calories, but that’s not necessarily a good way to view it, says Mailey. Doing so demotivates people; instead, try looking at it as a tool to make you feel better.
“When we hear the word exercise, we immediately have this image of sweating on the treadmill at the gym, but for a lot of people that might not be all that enjoyable,” says Mailey. “I encourage people to expand their definition of what counts as exercise and explore other activities. For example, if a parent is taking their child to soccer practice, they can walk laps around the field during the practice to get some exercise.”
So how do you get your exercise fill? Mailey recommends at least 150 minutes of exercise per week, or around 30 minutes of exercise per day. But don’t sweat it if you don’t have time to go to a gym; simply moving around more counts as physical activity.
“If you are motivated by these internal motivators, then you can focus on these immediate positive benefits of exercise, rather than the long-term goal of losing weight,” says Mailey.
Readers: What other tips do you have to stay on track?
Source:
How to Make Your New Year’s Resolution Last One Year, Not One Month – ScienceDaily.com
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