What can they do to stay motivated to exercise? They really want to loose weight but it's always the same situation.... They begin exersicing, but they only keep it up for a week or two... What can be done to encourage them to keep going?
2007-04-16 08:24:14 · 4 answers · asked by Malaia 2 in Health ➔ Diet & Fitness
find calorie/fitness calculator on the net, enter your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and that's how much you need to lose weight.
eat 5-6 small meals a day instead of 3 big ones.
5-8 servings of fruit and vegetables a day.
8 glasses of water a day.
4-6 times a week cardio work out for 30-50min plus light weight training.
no junk food, no sodas, no white flour (white bread, pasta, cookies, cakes etc)
2007-04-16 09:07:34 · answer #1 · answered by Natalie 7 · 0⤊ 0⤋
Patience - know that you are not going to see changes in a week, so to get the results you want, you have to stick with it and be patient.
Think of why you want to exercise. Make a list - better health, feel better about yourself, to look better, and so on. Read this list every day as a reminder of why you are working out.
Work out with a friend, or dog, or parent, or sibling, or anyone - having plans with another person, it’s hard to just not go. It’s also your time alone together for it to be just the two of you (or three of you - however many people you want).
Do something you actually enjoy - a sport, biking, swimming, running, hiking, even yard/house work. If you enjoy your workout session, it wont seem like a chore.
And my best advice is the reward system. Depending on how long you can go without losing the motivation (weekly, monthly) reward yourself as long as you stay on task. It should be something you won’t get unless you did well with your exercising and eating well. The longer the wait for the reward, the bigger - weekly rewards are smaller, but at the same time, they come weekly - a rented movie, a favorite desert, an hour of TV/video games/computer. Monthly rewards are bigger because you need to be motivated and stay on track without slipping once - a favorite restaurant, guy/girl night now, *limited money* shopping spree. You get the idea. (Note: some like a big reward but cant do well for the entire month - so I suggest week 1 & 2 a small reward, week 3 no reward, and week 4 a reasonable bigger reward.)
2007-04-16 15:31:16 · answer #2 · answered by Kris 3 · 2⤊ 0⤋
they should give themself a reward at certain points.
2007-04-16 15:31:50 · answer #3 · answered by chris w 1 · 0⤊ 0⤋
They do not enjoy diet at all!
2007-04-16 15:31:40 · answer #4 · answered by Anonymous · 0⤊ 0⤋