If you want to lose fat and keep it off for good, you will need more than a commitment to starvation. Whether you like it or not, you’ll have to design a game plan that allows you to shed the extra pounds in a healthy, sustainable way – such a strategy will take a bit longer until it brings you to the finish line, but it is the only real way to sculpt a lean body without destroying your health and your hard-gained muscle mass in the process.
Read this article to learn a few wise tricks that can greatly improve your chances of success!
Think Big but Start Small
Regardless of your aspirations, dividing your ultimate goal into smaller, manageable tasks has been proven to work better than sticking only to the big picture – if anything, the latter seems to lead only to confusion and frustration, especially when you put all of your hopes and motivation into a life-changing complex goal without realizing that it’s a long term commitment and small failures are bound to happen.
Changing a lifestyle demands patience and resilience, and creating short-term goals will help you stay on the right track and suffer less when you take an occasional wrong turn. Think about small habits that you can improve that will help you work toward your big goal, such as waking up earlier to work out in the morning, eliminating your late afternoon junk-food meal in front of the TV, or reminding yourself to drink more water.
Keep It Simple!
As an addition to the first tip, you should also strive to keep things as simple as possible, because one of the worst mistakes you can do is making a commitment to do more than you can handle. Let’s be real – the changes you need to make are supposed to be long-term, which means that you should focus on making changes you know you can stick to in the long run.
Do you really plan to refrain from eating carbs until the rest of your life? If not, then why should you start doing it now? If you were the world’s greatest couch potato until yesterday, do you think that you should immediately start training four times per week with highly technical workouts that you don’t even understand why you’re doing?
Avoid overcomplicating your plan in order to prevent causing burnouts. If you want real, lasting results, your approach to getting fit should reflect how you want to live your life in the future. Instead of making a to-do list that includes every fitness tip you’ve ever read online, keep things simple and focus on creating a few new habits that you can actually maintain.
Don’t Take Scale Numbers Too Seriously
Stop relying solely on the weight scale to assess your progress – unfortunately, the scale doesn’t accurately tell you how much fat you’ve lost and it can do terrible things to your motivation. For starters, muscle weighs more than fat, so those frightening numbers you see on the bathroom scale might indicate that you’ve made new lean mass gains.
Also, those numbers will depend on the time of day when you’re using the scale, the quantity of water consumed that day, the clothing being worn, the type of your last meal, etc. So if the reading is worse than yesterday, that doesn’t have to mean that you’ve gained fat. It could actually mean that you’ve gained muscle mass, which is great. Instead of gauging your progress by the pound, check the size of your waist, see how your clothes feel and take photos of yourself every week so that you can closely follow the changes in your physique.
Don’t Be Too Hard on Yourself
Obviously, the two most important things you need to do in order to lose weight and improve your level of fitness is dieting and exercising regularly. Instead of indulging every craving, you need to control portion sizes, increase meal frequency and choose clean, whole foods instead of your favorite junk food take-outs, and on top of it, you have to make yourself to work out at least two times per week.
This is never as easy as it sounds because it demands a lot of discipline and sacrifice, so you need to give up your idealism and embrace the prospect of making a few slip-ups along the way. Sometimes you’ll have a really bad day and won’t have enough mental energy to fight off sugar cravings – that’s ok. Sometimes you won’t succeed at forcing yourself to get up and go in the gym – that’s ok too.
Nobody is perfect, so don’t indulge in feelings of guilt and failure. According to psychologists, guilt is the number one contributor to binge-eating, so instead of beating yourself up, just shake it off and come back harder. As long as you don’t give up and keep fighting your bad habits, every small step you make will bring you a bit closer to your dream body. No matter what happens, stay focused and positive!