Consistency: key to successful Weightloss
Have you ever accomplished anything great with an inconsistent effort? Unless
failure is considered a great achievement, you probably haven't. You must
to get the results you want! It blows my mind how many people don't even try to
be consistent with their
diet and exercise programs and complain about not seeing results. Even the
best programs are ineffectual if they are not followed on a consistent basis.
Women are sometimes afraid at the idea of adding
to their fear of becoming "bulky." Relax; it's a little harder to add that kind
of muscle mass than you think.
Consistent spaced small meals – One of the most important things that you can
do with your
general is to keep a nice even keel with respect to your blood sugar. When you
eat a donut and coffee for
and then nothing until lunch then you will get a big blood sugar spike and then
a drop soon after and be just dragging your way until lunch. If you eat
consistently small but evenly spaced
meals every couple of
hours during the day then you will not have this blood
Consistent meal sizes – If you make sure that you eat 200 – 400 calorie meals
then this will go hand in hand with the point above. Having even sized
meals will mean
that you are not bloated after one meal and then hungry after the next. Of
course there may be a problem with dinner being a little bigger and an evening
meal being a little smaller but overall this consistent
eating will make you
feel much better and your
weight loss will be more consistent.
Consistent exercise – Some people will exercise a lot on the weekend but get
nearly no exercise during the week. This is really quite dangerous. If your body
is not being exercised at least somewhat on a daily basis then these big events
on the weekends can be damaging to your muscles and also lead to more
injuries because of
stress you are
putting the muscles through. Much better to have a quick workout in the morning
and evening and then still push it on the weekend, then to takes four or five
days off in a
and not get any exercise until Saturday. Not just any exercise program will do
for weight loss. Just burning
calories is not good enough. The program must be planned to draw out
specific hormonal responses that are conducive to weight loss. The key is NOT
hours and hours of
must do exercise at an
that raises your
heart rate and keeps it there for at least twenty minutes at a time and go
Consistent rest – This is important to your well being as well as the healing
of your muscles after exercise. Stretch daily,
sleep well most
nights and if you need it a hot tub, heating pad, or
can do wonders to get rid of those little aches and pains that may not be going
away quickly and holding you back a bit from going all out when you want to.
Remember that consistency is the key. Focus on changing your lifestyle. Do
not focus on "dieting".
When you focus on dieting, you are looking at this whole
weight loss thing as
something temporary. Diets work ONLY to get those
pounds off, but what
are you going to do after the diet is done? "Living a healthy lifestyle is a
marathon, not a short sprint down the road."
Learning How to build Consistency
There are a lot of ways you can gradually build momentum. Here are some
Start with something that’s pretty easy to manage and build up from there.
Set a goal of one 10-minute exercise session per week. Then increase it to two
10-minute sessions. Gradually add minutes to each workout (and eventually add
one or more additional workouts to your week), until you're exercising as long
and as frequently as you should in order to reach your
simple act of setting aside some time for exercise every day, no matter how
little, and sticking to it is enough to start building the
Find an accountability buddy—someone who knows about your plan and is
willing to give you a push when you feel like slacking off.
Join a Team or make a
Fitness Friend. It’s always harder to let someone else down than it is
to let yourself off the hook.
Employ an excuse buster. Find a friend, family member whose
judgment and opinion you respect. Each time you find yourself thinking about
session or blowing your meal plan, write down the reason for your choice. Share
this reason with your excuse buster and get her honest opinion about whether the
reason for your choice is reasonable or just an excuse. You’ll probably find
that this makes it a lot harder for you to believe your own rationalizations.
Take it one day at a time, stay focused, and