Losing weight is a balancing act. It requires lifestyle changes including physical, mental and social changes. It's important to set up a healthy lifestyle with plenty of physical activity, the right frame of mind and supportive people to achieve your weight loss goals.
How Physical Challenges Contribute to Weight Loss
Challenge yourself physically. Test your body's limits and push beyond levels you thought possible. Challenge yourself to daily workouts at first. As you build up you can add pounds to your weight lifting routine and time or intensity to your cardio routine, making sure to switch things up every six weeks or so.
Gradually work your way up to larger scale challenges. As you get comfortable with your workouts, continue to increase the challenge. Don't stop creating and completing mini fitness challenges.
- Try a new sport
- Enroll in a fitness class
- Go hiking or biking
- Sign up for a local sponsored walk/run
- Train for a triathlon
- Enter a weight lifting competition
How Mental Challenges Contribute to Weight loss
Challenge yourself mentally. You won't be successful at weight loss is you are scared of losing weight or living your life. It can get comfortable standing on the sidelines and you may be afraid to jump back in and be involved. Take small steps to get active again and you can overcome your fears and have a sense of pride because of it. Confront your fears head on and actively work on them.
It is important to sort through the feelings of fear because you will end up sabotaging yourself if you don't uncover the issues and deal with them. Fears often lead to emotional eating that contributes to weight gain.
Once you are ready to move on, test your brain. Learn new things and keep challenging yourself in your knowledge, career or whatever it may be.
- Go back to school
- Read a book
- Discover something you are passionate about and study it
- Learn about nutrition and exercise to help in your weight loss journey
- Take small steps in controlling your fears
- Volunteer to help a worthy cause
How Social Challenges Affect Your Weight Loss
Challenge yourself socially. Expand your social circle. Friendships are important for relieving stress, sharing common interests and expressing support. Don't overlook changing your social circle as part of your weight loss journey. Once you are comfortable making new friends, challenge yourself to a leadership role in an organization. Leading a group is a great way to get to know people and test all of the new skills you are learning. This could be a formal organization, the school's PTO, a support group, a walking club or any other social outlet you have interest in.
On the flip side, surrounding yourself with people who enjoy overeating and elad a sedintary life can counteract your weight loss goals.
Ways To Add To Your Social Circle:
- Join a group
- Show genuine interest in others
- Take initiative. Be the first to say hello or start a conversation
- Mend past relationships
- Take on a leadership role in a social organization
By testing yourself in these areas you will be able to step out of your comfort zone. Trying new things is key to creating a new lifestyle that is healthy and promotes weight loss.
Updated 03/12/11
Tracy Rose - Tracy Rose is a powerflifter who holds the state record in deadlifting and has had success in her own weight loss journey.
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