Maintaining a healthy weight is crucial for your overall well-being. Knowing what to eat is easy, but we often don’t adhere to a proper diet and exercise regimen because of the process it requires. The American Psychology Association explained that the most difficult part of making lifestyle changes is committing and following through with decisions. Setting goals and having a strategy may help you stick to your resolution. Follow these tips for setting weight-loss goals:
Be realistic and specific
As much you may like for this to happen, you’re not going to lose 10 pounds by tomorrow – not in a safe way, at least. Not only does this fast-paced approach make it less likely that you’ll maintain the weight loss, but it often requires drastic measures that could put your overall well-being at risk. According to the Mayo Clinic, losing one to two pounds per week is the typical recommendation. When setting long-term goals, keep this number in mind. For example, per this guidance, you could safely lose about 48 pounds in six months. Adjust your specific objective to correlate with your exercise plan, making sure you don’t go over the maximum number.
Have a plan
You’ve set your long-term weight-loss target and the timeframe to achieve it. Now, how do you plan to get there? You can achieve your weight-loss goals through a combination of diet and exercise. Public health guidelines issued by the Office of Disease Prevention and Health Promotion recommend adults do 150 of moderate-intensity or 75 minutes of vigorous intensity aerobic physical activity. Break this down using short-term goals. For instance, if you’re doing moderate-intensity exercising three times per week, you need to schedule three 50-minute workouts. Adjust your daily routine to accommodate for this workout, whether that means waking up an hour early or spending your evenings at the gym.
“Tell other people about your weight-loss goals.”
Put on the pressure
Recording your progress can hold you accountable for your weight-loss goals. Consider writing down your plan and posting it on your bedroom wall to serve as a visual reminder. However, if going at it alone isn’t proving helpful, you may benefit from enlisting some supporters. Tell other people about your progress and various successes. You may find your friends’ and family’s expectations a persuasive motivator.
Use your personal massager to stay on track
It’s important to reward yourself for both short- and long-term goals to stay motivated. However, that payoff needs to coincide with your weight-loss plan, which means indulging in your favorite dessert doesn’t fit the bill. Instead, use a personal massager as your post-workout perk. Not only does a self massage feel great, but it can further your weight loss and exercise strategy by helping your muscles recover. The Massage Therapy Association highlighted several studies that indicated massage can reduce muscle tension and fatigue. When you relieve sore muscles, your body will be more ready to take on the next workout, which may help you reach your daily and weekly targets all that much faster.