It’s leg day and you want to target those muscles in your butt. That said, it’s not just a matter of getting up off the darned thing. Yes, moving around instead of staying seated at your desk is certainly a good start. However, if your goal is to take aim at toning the lower body cheeks, then you’ll need to do more than just standing.
When you first get started with fitness motivation mantras, it can feel a little cheesy. It’s not a cheesy thing to do, but when you haven’t made a habit of it, that’s how it can feel. It’s as though you’re talking to yourself, something you’ve likely made fun of yourself for doing at some point in your life.
However, positive self talk and the use of the right fitness motivation mantras is actually a great way to get yourself primed for a workout, push yourself harder than you usually would and feel great about the progress you’re making. You may feel a bit goofy at the start, but once you get into the habit, you’ll realize that this technique can help you to go farther than you otherwise would. It’s as though you’re being your own support group and friend in exactly the way you need it.
Anew WW (formerly Weight Watchers) report examined the challenges in being able to stay fit over the holiday season. That report estimated that from Thanksgiving Day through New Year’s Day, the average American will gain between seven and ten pounds. It did not point out specifically whether that weight was in the form of fat or if it included water retention, but that is still a substantial difference at this time of the year.
If you want help with weight loss, it’s important to know where to look. After all, not all resources, tools and advice are created equal. In fact, at the moment you’re just as likely to be informed as misinformed on the topic. Read more “Where to Turn When You Need Help with Weight Loss”
When you’re using weight loss pills that work by boosting energy, you’re likely relying on stimulants. That said, not all energy pills contain stimulants. Furthermore, not all stimulants are created equal. Read more “Weight Loss Pills That Work by Boosting Energy”
Learning how to overcome gym anxiety is a bigger problem than most people realize. In fact studies are beginning to show that many people, particularly women, avoid the gym out of fear of being judged. One survey after the next reveals that most women avoid going to the gym for exactly that reason: because they feel judged.
This intimidation factor is keeping women from being able to benefit from their local gyms. Do you feel anxiety creeping over you before you head in for a sweat session? Do you skip it altogether and exercise at home or somewhere else? Fear not. It is possible to overcome gym anxiety to get the diet support you need.
How to Know You Need to Overcome Gym Anxiety
You are far from alone if you experience these sensations. Do you feel stressed when you step into the weight room? Do you feel like you don’t belong? Are you always wondering if you’re doing something right or if you look weird? Are you worried about sweat stains, bunching clothing or freaky odors?
Many people – and most women – feel those same strains. It keeps a huge number of people from going at all. In fact, simply not looking fit enough is often enough to make someone feel too embarrassed to head to the gym. They simply don’t know how to overcome gym anxiety.
It is common enough that even some top trainers need to use techniques to overcome gym anxiety. They, too, suffer from some of these uncomfortable symptoms. It’s not enough to stop them from going to the gym and working out. However, it can make them feel very uncomfortable.
How to Overcome Gym Anxiety
The good news is that there are some great ways to overcome gym anxiety and to do it quickly. The first step is simply to realize that everybody is not watching you. They’re focused on what they’re doing. Most of them are thinking so hard about their own workout – or possibly about their own gym anxiety – that they really don’t notice what you’re doing or how you look.
If you need to overcome gym anxiety, the first thing that you need to remind yourself is that you’re the only one who really cares about you while you’re there. The employees at the gym and the personal trainers will tell you that nobody is stopping long enough to judge what you’re doing the entre time. Everybody sweats, everybody stinks, and everybody needs to learn when they’re new.
If there’s anything that should help you to overcome your gym anxiety, it’s to remind yourself of this very important lesson. You’re not in elementary or high school gym class anymore. The bullies aren’t there. Everyone just wants to get their workout done, go home and have an awesome post-workout snack!
The next time you debate whether or not you have the time to take a vacation, consider the scientific reasons you should. There is a tremendous amount of science out there in support of taking time off from your everyday life. Moreover, heading out to a new place is also supported by these studies.
When it comes down to it, choosing to take a vacation doesn’t just feel good. It is good for you. Consider the top 3 scientific reasons you won’t want to skip out on that trip this year.
Scientific Reason #3 to Take a Vacation: Fitness
Research has shown that when you head off on vacation at least once a year, you’ll be better rested and have more energy. In fact, people who go away from work at least annually are more productive the rest of the time they’re there.
This goes for your fitness, too. Stepping away from your regular fitness routine to enjoy a fun holiday can refresh you for when you return. You won’t lose any meaningful progress during the time you’re away, but once you’re back, you’ll have the drive to boost your performance.
Furthermore, giving your body a thorough rest every now and again is fantastic for muscle recovery. Use your time when you take a vacation to try new activities and come home ready to get even more out of your usual fitness routine.
Scientific Reason #2 to Take a Vacation: Motivation
A study published by the American Psychological Association showed that taking trips away from everyday life can reduce stress and anxiety. When you’re not feeling the side effects of stress and anxiety, it’s far easier to feel motivated.
If you’ve found that your drive to keep up with your life has dwindled, consider taking a trip to get it back. Even better, the effects that you gain will continue for much longer than the vacation. Therefore, they’re not just something you’ll enjoy while you’re away.
If you really want to excel at what you do, taking some time away from it may be the key. This is true for just about any goal you’re pursuing. Whether you want a promotion at work or you want to get fit and lose weight, it still applies.
Scientific Reason #1 to Take a Vacation: Health
Taking time off work to head out and relax or go on adventures in a new place is fantastic for your health. Research has shown that people who take regular vacations complain less of backaches, headaches, and heart irregularities. Other studies have revealed that those who take trips have improved cardiovascular health.
Why is it so challenging to stay motivated to eat right? Nearly everyone struggles with this issue when they want to focus on nutrition. You know that eating healthy, nutritious foods is the best thing that you could do for your body. After all, nutrition is the foundation to good health, right? But let’s be honest, the healthiest foods aren’t always the tastiest, so staying on track could be really tough.
Isn’t it funny how the right sayings for weight loss can be what truly motivate you? Even beyond visualizing how great it will feel to achieve your goal? Better than giving yourself a pep talk every morning (though that never hurts to do too). Of course, the key is to make sure you have the right inspirational words on your side for when you need them.
Do you have trouble sticking to a workout schedule? Well, rest assured that you aren’t alone. It could be really hard to stay motivated to exercise every day, but it definitely is not impossible with these motivating workout quotes and the following strategies. Check out our 12 tips below to help you get on track and keep going strong. Read more “12 Ways to Stay Motivated to Exercise Every Day”
You’ve come so far in your weight loss journey, and you’ve been able to make some amazing accomplishments along the way. You’ve lost a lot of weight, and you’re so close to your goal. Unfortunately, though, you still have a last few stubborn pounds to get rid of. Well, you certainly are not alone. It is well known that it can be especially challenging to lose the last 5 to 10 pounds, but it isn’t impossible either. Check out the tips below to revamp your strategy and shed those pounds so that you can finally meet your ultimate weight loss goal.
Try These Methods to Lose the Last 5 to 10 Pounds
1. Eat More Food
Okay, we know that this may sound really strange and counterintuitive, but eating more might actually be the ticket if you want to lose the last 5 to 10 pounds at last.
How to eat more to lose the last 5 to 10 pounds:
At the beginning of your weight loss journey, you likely decided on how many calories you would cut from your daily diet to lose weight. To lose the last 5 to 10 pounds, though, begin decreasing the size of that caloric deficit. In other words, eat more calories. That’s it!
Once you begin consuming more calories, you might find that the number on the scale starts to go down again. You might finally be able to get over the weight loss plateau that often comes with attempting to lose the last 5 to 10 pounds.
How is that possible? Well, there are several reasons why you have been having trouble losing those last few pounds:
- Even though you think that it is a good idea to reduce the number of calories that you consume daily, your body thinks that it is going into starvation mode, so it will do whatever it takes—including slowing down your metabolism—to keep the extra weight on your body to use as fuel.
- When you restrict calories and, in turn, restrict energy by eating less, your body does feel the stress of it all. As a result, the stress hormone known as cortisol increases. Cortisol could suppress the hormone leptin, which helps decrease feelings of hunger. It could also boost the breakdown of muscle for fuel, while encouraging the preservation of fat. This makes it that much harder to lose the last 5 to 10 pounds.
How many calories should you aim for?
If you want to try slightly increasing your caloric intake every day to see if that will help you lose the last 5 to 10 pounds, do so modestly. For example, you could eat anywhere from 200 to 300 more calories every day. If you are currently consuming a total of 1,500 calories, you could increase that to around 1,700 calories. If that still doesn’t seem to help, you can then move up to 1,800 calories per day. Just keep in mind that you might need to keep adding calories in this manner until you reach the point at which you start to lose the last 5 to 10 pounds by overcoming this tough plateau.
2. Take Your Workout Routine to the Next Level
If you have been following the same workout routine throughout your weight loss journey because it has helped you achieve great results, it might be time to take it up a notch. This is especially true if your current workout schedule is making it difficult to lose the last 5 to 10 pounds.
In addition to calculating the number of calories that will get you to that sweet spot where you are nourishing your body and getting energy without starving yourself, focusing on the effectiveness of your exercise schedule is another way to overcome this common weight loss roadblock.
Here’s how to make your workout routine more effective:
When you increase the amount of physical activity that you participate in throughout the week, you might finally start to see some results, and you might finally be able to lose the last 5 to 10 pounds as well. That’s because the additional activity could burn even more calories, while also building up your muscles at the same time.
- Follow the FITT strategy, which stands for Frequency, Intensity, Type, and Time. The goal will be to burn an additional 100 calories every day, as doing so might be just what you need to lose the last 5 to 10 pounds.
Whether you increase the amount of time that you exercise, boost the intensity, vary the workouts that you do by adding in some new challenges, or you exercise on additional days during the week, the goal is to burn off at least 100 more calories. This could be as simple as walking for an additional 20 minutes at a faster pace. Easy, right?
Why does this work?
If you have hit a weight loss plateau and you are finding it hard to lose the last 5 to 10 pounds, it might be a sign that you have also hit a workout plateau. Put simply, when you do the same workouts all the time, your body actually becomes even more efficient, so fewer calories are burned overall. Therefore, if you can take your exercise routine to new heights with some surprisingly simple modifications, you could start to build more metabolism-boosting muscle, and you could burn more calories to help you lose the last 5 to 10 pounds.
3. Check Where You Can Make More Adjustments
Finally, to lose the last 5 to 10 pounds, you might just need to analyze what you have been doing to figure out where you can make additional adjustments. Small tweaks to your diet, supplements, and your daily routine could make a big difference in your ability to hit your target weight.
Here are a few adjustments you can make:
- Take a look at what you drink on a regular basis. Are you having a lot of juice? Consider how much sugar and calories are in a single serving. As another example, perhaps you like to have a large latte to give you a boost of energy in the morning. You might be surprised by how many calories you can cut by simply having a smaller serving or by using less cream and sugar. Little changes to the things that you drink every day could help you cut unnecessary calories and sugar when you are struggling to lose those last few pounds.
- Check your portion sizes to ensure that you have stuck with your ideal portions for every meal. Many people end up increasing their portion sizes without realizing it, and they may end up eating more than they realize as a result. So, take a look at the sizes of your meals. Do you need to eat from a smaller dish at dinner to help you consume fewer calories at night before bed?
What are the Best Diet Pills to Support Your Weight Loss Plan?
Unfortunately, there is no single answer to finding the best diet pills to suit your weight loss strategy. The first reason for this is that there are far too many different ways of tackling body weight for one solution to work for everyone. The second reason for this is that everyone has their own unique body. As a result, their challenges from dieting and their benefits from a certain formula will be their own. What works for one person isn’t necessarily the solution for someone else.
Where does this leave you? Not without support. It just means that you need to take extra care to be sure that you’re choosing a product that will support your specific efforts to lose the last 5 to 10 pounds. Be certain that it’s from an established and reputable company. Check into the formula to be sure all the ingredients are clinically researched. From there, it’s a matter of giving things a try and finding what is best for you. You may discover the perfect diet pills for you right off the bat. On the other hand, it may take two or three tries to find the ideal fit. Just keep going and you’re certain to discover it.
It is no secret that attempts to lose the last 5 to 10 pounds can be tedious, but if you know what strategies to implement when you hit this plateau, you will be able to break through and achieve your goals. Just keep eating right every day and exercising throughout the week but use the tips above to make it easier on yourself until you have reached your ideal weight.