It’s not too late to start a summer weight loss program! People use so many excuses not to eat right and exercise. “Well, it’s June, so I should have started this in April. It’s too late” or “I’ve been doing this for 2 months and I’ve only lost 2 pounds. I quit.”
If you set realistic expectations, you may just be able to get started and stick with it. The fact is – It is difficult to lose weight, especially if you are 40 or over, but the secret is sticking with it and positive thinking. Here are some fail-proof tips to get you on track:
- Set small attainable goals.
- Work on 2-3 goals per week.
- Don’t think about your “dream weight”. Think about losing 2-5 pounds. Then when you accomplish that. Think about the next 5. Two more times, and you’ve lost 20 pounds!
- Don’t compare yourself to others! You are unique. Come to peace with that.
- Eat! You have to eat to lose weight, especially if you are over 40. Cutting back too far on your calorie intake will backfire. You will lower your metabolism (bad!) and feel deprived, which will eventually lead you to overeating. Most people should lose weight at about 1400-2000 calories a day, depending on your age, gender, and size.
- Include both cardio work and weight or resistance work in your exercise plan. Cardio burns fat and calories, but you also have to build muscle to increase your metabolism.
- If you aren’t losing weight, start logging your food intake. Write down everything you eat and drink, including amounts. Measure your foods when possible. Then assess this record and make some changes. Cutting 250-500 calories a day results in 2-4 pounds weight loss per month.
- Think POSITIVE! Instead of saying “I didn’t lose any weight this week” say “I did a great job increasing my low fat dairy intake this week”.
- Learn to be patient. Unfortunately, it takes a lot less time to lose muscle than it does to gain it. Stick with your exercise goals, and make changes in your eating habits and you will see results. Weight loss is a marathon, not a sprint.