As you've probably figured out, winning at weight loss is about making long-lasting, life-altering change. Just like any sport or skill, you might start out a little rocky. Choosing healthy foods, trying different workouts, trying different supplements and finding the strategies that work for you will take a little practice. As you find your stride, those habits will get easier and you'll start knocking down more barriers that try to get in your way. Your momentum will start to build and you'll be ticking away at your weight loss goals one by one. Soon enough, you'll reach a fantastic tipping point when you feel a shift in the energy and really enter "the zone"—the stadium starts to flutter, the crowd starts to cheer! And you are winning at weight loss!
Whether you’re focusing on your diet or hitting the gym, the commitment to long-term weight loss takes the mindset and mental stamina of a champion. You’ve got to have a supportive team and a great playbook to get on a winning streak. In this head-to-head match that lasts a lifetime, it’s all about preparation. Your success will be determined by how well you set your strategy and play the game.
We're opening the playbook on the weight-loss game. Here are the winning strategies you'll need! It's time for you to hit that homer when it comes to weight loss!!
Winners Set Small Goals
It seems so straightforward: Your main goal is to lose weight. So, now you can just decide how much to lose and power through to the finish line, right? Unfortunately, simply knowing how many pounds you want to drop may not be enough to help you win this game. Rather than only focusing on the end zone, a better strategy is to set lots of small milestones on your weight-loss journey. Perhaps you want to run a 5K, curl 20-pound dumbbells, squeeze more veggies into your diet, or fit into a smaller pair of jeans. All of these are great goals and tackling each one can keep you motivated to keep fighting the good fight. Plus, meeting these smaller benchmarks gives you the opportunity for more frequent pats on the back. If you only focus on weight loss as your main achievement, you’ll miss out on celebrating all of the other small victories!
Non scale victories to look for during your weight loss should include: pants getting looser, more endurance and energy, rings are looser, people ask if you've lost weight, you FEEL healthier, you can lift heavier, you ARE healthier, you can climb those steps without being short of breath, you have greater focus, drinking more water, eating more veggies, you're moving more, less aches and pains, and being more positive. Remember, don't let that scale steal your moment!! The scale isn't always right! Think back 2 weeks ago, could your body do what it is doing today? Probably not. Or if it could you just "didn't care to think about it". My favorite quote of all time " Just because you don't see results after a day or even a week, DON'T GIVE UP. You may not see changes immediately but every smart choice you make is affecting you in ways you'd never imagine!"
Winners Are Proud of Themselves
Publicly stating your goals and achievements has been proven to help people make steady progress. Everyone needs some support and accountability, so it’s important to let people around you know that you’re working on your weight loss and fitness. Plus, the more pride you show in your new skills, the more likely you’ll be to keep practicing them over time. Bring healthy snacks to family gatherings and share the recipe. Challenge your gym buddy to step up to a higher pace on the treadmill. Dare a co-worker to stay away from desserts for one whole week along with you. Letting others in on your goals will make you feel like a champion and can help you take your game to the next level.
Winners Take Breaks and Timeouts
When you first set out to shed pounds, it is easy to overdo it. We all know that the best way to lose weight is by eating fewer calories and increasing physical activity. But, if you set too many harsh rules and regulations at the start, you’re likely to get overwhelmed by a too-strict diet and a tough-to-follow workout schedule. When you’re developing your weight-loss game plan, make sure that you pencil in time for breaks. Take a diet timeout to enjoy a slice of cake at friend’s birthday party. Schedule a relaxing soak in the tub on your day off from the gym. Be sure that your weight-loss rules include moderation and flexibility for you to spend some time (and calories) on the things you love in life. This will help you stay on track longer and reach lasting weight-loss success.
Winners Are Proud of Themselves
Publicly stating your goals and achievements has been proven to help people make steady progress. Everyone needs some support and accountability, so it’s important to let people around you know that you’re working on your weight loss and fitness. If you need support from other people like you, seek out BeeXtreme in 2016 on Facebook It's a small group with lots of motivated people. We keep each other going! Plus, the more pride you show in your new skills, the more likely you’ll be to keep practicing them over time. Bring healthy snacks to family gatherings and share the recipe. Challenge your gym buddy to step up to a higher pace on the treadmill. Dare a co-worker to stay away from desserts for one whole week along with you. Letting others in on your goals will make you feel like a champion and can help you take your game to the next level.
Winners Take On New Challenges
Starting out with small, achievable goals is important for boosting your ego and scoring you some points early in the game. But be ever-mindful of the dreaded boredom that can set in as you adapt to your exercise and diet routines. Challenge creates change! So, when your yoga lessons seem stale, your salads are in a slump, or your local bike trail stops calling your name, you know it’s time to mix things up. As you start winning at weight loss, it will be crucial to keep assessing your emotional state and mental focus. Make a habit of stepping out of your comfort zone and stepping up to new challenges. A lot of my customers have had great success with dailyburn.com for at home workouts, also jillian michael's 30 day shred available at walmart for 10 bucks. Heck, check out amazon.com for used workout dvd's.
Winners Keep Score
How do you know how well you're doing if you're not keeping score? While "pounds lost" isn’t the only important digit to tally, it's important to track your progress in as many ways as possible. Start recording each move in the right direction: how much water you drink each day, how many servings of veggies you eat in a week, how many minutes of exercise you log, and more. Keeping track of more than just the numbers on the scale will help you realize progress when it happens, and this will motivate you to stay on course. My fitness pal is a great app to keep track of your calories (until Beextreme's Way to Weight Loss App arrives).
Winners Are Part of a Team
There is no "I" in "success." We often think of weight loss in terms of individual goals and meal plans. But many others currently share in your same struggle. If we really want to reverse the obesity epidemic, we need to start thinking of weight loss and healthy living as a team sport. And with all the resources available today, from in-person support groups to online forums to workplace wellness committees, no dieter or fitness newbie should feel they have to go it alone. One winning strategy is to reach out within your office, your school, your family, your community and get others psyched up to slim down. The more team members you can recruit to join your weight-loss challenge, the more likely you and your team will rise to victory!
So grab a buddy and head on over to BeeXtreme in 2016 Weight Loss Support Group. We have fun, we stay committed, and we lose pounds. period.