Weight loss is the most common goal that many people want to achieve, either to get a good body shape or better health. Whatever the type of diet chosen, we now know that calorie deficit is the standard rule to follow for losing weight.
During the weight loss phase, many people find it difficult to stay on track, either by following the diet or the planned physical activity. In this article, we shall discuss various ways how to stay consistent throughout your weight loss journey.
Consistency comes when you keep doing the same things over and over until the habit is formed. So focusing on one habit at a time is the foremost thing. It doesn’t matter if we fail one day, but acknowledging yourself to stick to your goal will help you boost your self-motivation.
Ways To Develop Consistency
- Set a Goal
Most people don’t understand the importance of setting a goal. They either start right away with the diet plan or over-exercise without a structured plan. If there is a goal set, it will be a more meaningful way to progress.
Example: Focusing on consuming water intake in the first two weeks of your journey.
Setting goals is measured by the SMART approach.
S- Specific
Find specific sub-goals to reach your final goal. Developing one habit or improving one behaviour at a time. Prioritize one rather than many at once.
M- Measurable
Are you measuring your progress? Can you see the difference in the way your clothes fit? That’s measurable.
A- Achievable
Is your goal achievable with your approach?
R- Realistic
Is your goal realistic rather than unrealistic? Remember you can’t focus on losing 20kgs in a month which is unrealistic.
T- Time-bound
Instead of fixing a time limit, focus on how you can achieve it in a specific time.
- Habit Formation
Doing simple things like focusing on making habits (like walking for 30 mins a day instead of sitting on a couch watching a movie), doing this consistently over some time, is more powerful to stay on track.
- Create small to Moderate Deficit
It is always better to start with small deficits than larger deficits of calories during weight loss. A greater deficit might lead to more hunger pangs and you may eventually tend to consume more calories.
- Food Density/Volume
Try to add foods with similar macros/calories that have more volume, such as including the same quantity of rice than flour, and substitute fruits that are more in volume (papaya) in place of the same calorie lesser volume fruit (banana). Always look for a filling that can help with satiety.
- Adding your Favourite Foods
To involve in a weight loss program doesn’t mean you have to eliminate your favorite foods from your intake. Include them such as chocolate, ice cream, or any munching savory for your snack in your daily calorie intake. This way, it feels more natural and sustainable to stick to your foods.
- Planned Exercise
Never overdo any modality of exercise, be it cardio or weights. Stick to basics and have a structured routine and start with low-intensity exercises till you get a hold of the form and technique. It’s just like the saying “Slow and steady wins the race”. Don’t do ego-lifting with high loads or perform workouts multiple times a day, which can increase stress, and also affect your progress.
- Tracking Progress
Monitoring your progress doesn’t necessarily mean that you should stick to only the body statistics such as the number on the weighing scale or body measurements. Other non-scale factors such as strength levels, fatigue, change in the way your clothes fit, and improvements in your health conditions should also be taken into consideration.
- Recovery Time
Don’t over-exert with exercises. Give your body and muscles a good recovery time by following active-rest days. Without recovery, the body might not perform beyond a certain point.
- De-stress
Stress has become an inevitable part of today’s life. Stress can be because of various reasons for each individual. Take time for yourself – so-called ‘ME’ time and indulge in what you love to do, be it a holiday with your family, involving in any hobby or activity, or socializing with friends.
One can also try to learn or practice meditation techniques and mindfulness that can help in good relaxation and improve focus.
- Meal prep and pre-planning during Travel
Quantifying or sticking to specific foods could be a huge hassle for a few people and also for those who travel frequently. It is always advisable to plan your meals using meal preparation like cooking in batches once a week and carrying foods that are easy to pack such as whey protein powder, protein bars, and nuts. If consuming outside foods you can use portion control, or eye-balling the portions of food. Prioritize foods that are similar to your daily intake such as protein, vegetables, and fruits.
- Accountability
Be accountable for your daily routines or habits during your weight loss phase by sending pictures, step count, and workout videos either to your coach or gym partner.
Also, share with a coach/family member/friend if you have any challenges, like anxiety or if you are finding yourself low and getting demotivated. They can help you with some tips or ideas to stay on track and be consistent till you reach your goals.
Takeaway
Find ways according to your lifestyle on managing and organizing your professional and personal tasks. this will enable you to stick to your habits or behaviours. It’s not perfection, but let it follow naturally as a daily routine. This way, it will become easier to reach your goals – one goal at a time. Always remember, there is no magic formula to see any progress in a jiffy.
Author: Praveena Kuchipudi (INFS faculty)
