The Top 5 Things Missing from Your Weight Loss Plan
It's the beginning of a new year, which means quite a few of you have begun a new weight loss journey. Whether you're starting one for the first time or stepping up a weight loss plan you started what may seem like long ago, there may be a few things that you hadn't considered that you should be doing to help you along the way:
- A Consistent Bedtime
Getting adequate consistent sleep is essential to regulating metabolism, including hunger regulation, cravings, and fat storage. Having a successful day depends on getting 6-9 hours of sleep on a regular basis. Start by going to bed at roughly the same time every night (within a 30-minute timeframe).
Whether it's to a friend, workout group, spouse, trainer, your doctor, or the scale, have someone or something you have to be accountable to. We all need support, reinforcement, and someone we have to answer to.
- Time Management
One of the number one reasons cited for not exercising or cooking homemade meals is "time". It's not a matter of not having time, it's carving out time, planning ahead, and keeping your goals a priority. Do a time management assessment of your day to determine where you can fit in workouts, grocery shopping, and cooking. Double up on activities like watching TV, reading, listening to podcasts while working out. I regularly check email, read news and professional magazines, and glance through research articles while on my Bowflex TreadClimber. You can do it too!
- Sweat and Dumbbells
Dumbbells heavier than 5 lbs, that is. Especially for all you ladies out there – Don't be afraid to bump up the weight for strength training! If you're doing body weight exercises like squats, pushups, and planks, that's fine, but everyone should be lifting weights. You are not going to bulk up! This doesn't mean you have to bench press twice your weight or start doing Olympic-style lifts but don't be afraid to challenge your muscles.
- Positive Reinforcement
This means from yourself to yourself. Yes, that little voice inside your head (a.k.a. self-talk) is a major determining factor in whether or not you'll stick with your goals, no matter what they are. If you believe you can achieve something, visualize yourself carrying out the daily actions and habits to achieve that goal, and regularly pat yourself on the back for accomplishments, no matter how big or small, you will reach your goals. You just gotta believe in yourself!