And yet, why only a tenth of those who lose weight manage to avoid the notorious yo-yo effect?
Are you also among (almost 90%) “victims of the yo-yo effect”? Why do you need to really carefully prepare for the next weight loss?
What is written with a pen cannot be cut out with an ax
Take a piece of paper and a pencil. And write, REALLY WRITE, the answers to the questions below. Trust me, these few minutes of thinking about planned weight loss can go a long way in helping you figure out the right path and outline any obstacles that you will be prepared for in advance that will not surprise you later.
Question number 1 – WHY DO YOU NEED TO LOSE?
In my experience, the strongest motivation to lose weight is the thoughts in our head. Based on my personal medical and pedagogical experience, the strongest motivation is health, including getting ready for summer and open clothes. Losing weight for someone else, losing weight to match a friend, colleague, tie a man, usually to no avail. The strongest motivation to lose weight is intrinsic motivation that comes from ourselves.
Post a list of your personal reasons for weight loss in a prominent place or put it in your wallet. When the tough moment comes, remember why you are doing it.
Question number 2 – WHAT, HOW MUCH, WHEN?
Please be as specific as possible:
- What exactly do I want to achieve? Lose weight? Improve physical fitness? Lower blood sugar or lower blood fat? Prepare for the competition?
- How many pounds do I want to lose? How should I quantify what I want to change in myself? To what extent do I need to lose weight?
- How quickly do I want to achieve the result? What’s my schedule?
Question # 3 – HOW TO DO IT?
“I will move more,” “I will eat right,” these are almost meaningless statements that practically do not motivate you. Write down what it means to move more. Is this a twice-weekly workout at the nearby fitness center? Is this normal walking, controlled by a smartphone? Exactly how many steps per day? Is this video exercise at home three times a week? In which application will I record my menu? The Calorie table is ideal for these purposes. The more specific you plan how to do this, the easier it will be to prepare for possible “technical and temporary” obstacles that you can later avoid.
Question # 4 – WHEN?
Time is the most precious thing we have. Write down what you are willing to spend less time on to increase your physical activity. Will you spend less time with your friends? Will you surf the Internet less? Will you have less time for loved ones and for rest? Are you counting on it? Do you mind this? When will you prepare food? Will you do this in the evening or in the morning? When will you shop? Where will you buy fresh vegetables and fruits? The phrase ” I would try, but I don’t have time ” really means: ” I have other activities that are more important to me than exercise .” Each of us has twenty-four hours a day, and this is only our choice – how we will use this time.
Question number 5 – WITH WHOM?
A partner is a guarantee of endurance. Do you have a friend / girlfriend who will make a lifestyle change with you? Or do you use social media and groups ? Mutual support is a magical motivator.
Question # 6 – WHO CAN HELP ME?
Most of us need control. How about trying a few workouts with a trainer? Recently, running courses, roller skating, swimming for adults, yoga are quite common. Likewise, think about someone who can help you with more mundane concerns.
Who can help me if my children get sick and I need to go to the gym? Who can cook for me, go shopping? Who can I contact if I need help? Although, in fact, in the end we will not even use this help, but it is very nice to know that if there is a problem, I have a lifebuoy.
Question # 7 – WHAT IF IT DOESN’T WORK?
The contingency plan B will give us peace of mind. What will I do if the weather is bad and it is raining and I want to go jogging? What if I need to stay late at work and skip a workout? Come up with options if things don’t go according to plan. If a certain situation arises, you will be ready.
Question # 8 – WHAT IS THE REWARD?
If we adhere to the new lifestyle in a positive way, that is, we receive awards for achieving a certain goal, there is a good chance that we will survive. Come up with easily achievable rewards at least once a week. It could be a good movie, coffee with friends, herbal bath, massage, movie … It all depends on you. Make a list continuously and execute it.
Question No. 9 – HOW DO I SAVE THE RESULT? (Benefits of the yo-yo effect!)
Let’s try to look at the situation from a different point of view, namely, remember our past unsuccessful weight loss . Think about why it didn’t work last time, where there were weak points. Did you stop exercising because you were constantly working? Did your weight loss ruin your vacation at the all inclusive hotel? Are you in a stressful situation and forget about your diet? Great, you’ve already been at a dead end, you know where the risks are. Learn from the mistakes of the past. When else can this be done, if now? What were the signs of impending failure? No one is perfect, but you have a trump card up your sleeve – you know your flaws and weaknesses.
In conclusion, please be kind to yourself and respect your body. It is your most loyal partner. Often and sincerely, calmly out loud, thank him for what is happening to you, good or bad. And you will see what it will give you in return.