Making Weight Loss Workouts a Habit
Obesity is a complex disorder, and achieving a healthy body weight takes motivation, perseverance, and the expertise of medical professionals. After beginning a medical weight loss program, you’ll receive expert medical advice on healthy eating, safe activity adjustments, psychological factors that may contribute to weight gain, and medical problems that perpetuate obesity. Ultimately, however, it’s up to you to follow the recommendations of your weight loss doctor and turn new lifestyle changes into permanent habits.
Put It In Your Calendar
For many people, a simple visual reminder goes a long way in boosting motivation to work out. If you find yourself struggling to incorporate exercise recommendations into your routine, consider blocking off exercise time in your daily calendar for the next few weeks. This might be 30 minutes to walk your dog before work each day or a brief yoga routine at home. Plugging a quick reminder into your phone is another great way to keep yourself motivated to move.
Do It the Same Time, Every Day
Part of medical weight loss is identifying the psychological or behavioral factors that prevent you from achieving your weight loss goals. Scientists have found that doing an activity at the same time for several weeks makes it easier to stick to it over the long term. For example, consider scheduling a 30-minute walk each night after dinner. Alternatively, make small everyday adjustments like parking farther from your office building or taking the stairs every morning.
Find a Workout Buddy
When it comes time to exercise for health, it’s easy to make other plans or skip a planned activity. But if you know that a friend will be waiting for you, it becomes a lot more difficult to blow off your plans. Recruiting a friend or loved one to join you helps you to stay motivated. Alternatively, many weight loss programs include support groups for people struggling with the same issues as you.
Log Your Activity
With the ubiquity of smartphones and fitness websites, it makes good sense to log your daily exercise using a system that makes sense for you. Consider Fitocracy or My Fitness Pal, two popular apps that allow you to log the frequency, type, and intensity of your activities. Knowing that you will be logging your physical activity is a simple way to hold yourself accountable. Plus, you can track your progress and quantitatively measure your increased endurance and strength.
It’s nice to celebrate the little milestones on the way to your ultimate weight loss goal. Non-food rewards, such as a spa day, movie night, tickets to your favorite sporting event, or pedicure, are special ways to mark fitness milestones.