With the start of the New Year many of us are working on healthier habits from eating right to working out more. Looking at the stats it’s no surprise weight loss and health goals are such common resolutions. According to the National Health and Nutrition Examination Survey or NHANES, between 2013 and 2014, more than one in three adults were overweight, more than one in three adults were obese, and approximately one in 13 adults were extremely obese.
A resolution is a start, but learning how to lose weight and stick to healthy habits long term can be a challenge. The key to creating and sticking to a weight loss plan is to make sure the changes fit your lifestyle. After all, there’s no point in making a crazy change you can’t sustain. Here are some of the best methods for making your weight loss goals stick.
1. Find a fitness partner who is dedicated.
First, let’s look at exercise. This article looks at the “best methods,” and one of those methods is finding a workout partner. You may say to yourself, “I don’t need a partner. I can do this on my own.” Perhaps you can. However, working out with a partner who is dedicated helps with motivation. “We do know that just to get out there and to exercise, having other people or being part of a group can help get you off the couch,” says Dr. Deborah Feltz, professor of Kinesiology at Michigan State University.
2. Start to meal prep
Why meal prep? Because when you know how to meal prep for weight loss, you’re less likely to eat unhealthy foods that cause a plateau or reversal of your effort to shed pounds. What’s more, when you’re tired or stressed, you may be more likely to opt for a comforting, unhealthy snack or meal. Taking the time once a week to meal prep can help alleviate the stress of figuring out what to eat every meal and if meals are balanced and optimized for maximum weight loss.
3. Set a regular time to work out and follow it.
Why is a regular time to work out valuable? Because it keeps you honest and accountable in your pursuit of better health and wellness. If you set your time to work out at 6:30 a.m Monday through Friday, for example, you’re more likely to show up at the gym or workout in your home exercise room than if you have no set time to work out every day.
For example, you get up at 5 a.m., and you’re at work at 8 a.m. You work all day until 6 p.m. Your day is almost done, but you still need to work out. Will you? Will you be too tired or too mentally drained to do it? If you stick to your 6:30 a.m. half-hour workouts, you can get it done before you go to work, and you can finish your work knowing that you don’t have to exercise when you get home.
4. Keep a weight journal.
Still, another “best method” is to keep a weight journal. You can buy a journal that’s specifically designated as a “weight journal,” or you can use a journal with no specific designation, such as a simple notebook. What’s popular today is to keep a weight journal using a phone, tablet, or computer. Whatever method you choose, the purpose of a weight journal is to keep track of your pounds lost, the food you eat, even your daily moods. Writing down your goals helps you to achieve them.
5. Make mental goals that you need to reach each month.
In addition to the weight journal, making mental goals to reach each month is another “best method.” For example, let’s say you have five pounds left to lose to fit into that bikini you want to wear on the beach. That mental goal can be visualized and then taken out of your head and written down to reach the goal.
It may seem obvious to many people on how to lose weight and get fit, but losing weight and getting fit takes work. However, it’s not impossible, and by following these five “best methods,” you have a better chance of succeeding.