When it comes to losing weight you can use all the help you can get. It can be a frustrating, trying and slow process. So here is a list of tips to help you become a happier, healthier and more beautiful you through your weight loss journey.

Measure more than just your WEIGHT – Keep track of multiple different measurements such as weight, circumference and body fat percentage to help you more accurately track your progress. Now you get to celebrate more accomplishments, too!

Don’t WEIGH yourself every day – When you are trying to lose weight, weighing yourself every day can cause you unnecessary frustration. Your weight can fluctuate on the scale from day-to-day depending on the time of day, clothes you are wearing and the amount of water that your body is retaining. Try to weigh yourself every two weeks, this gives your body time to adjust and more accurately reflect your efforts. Weighing yourself on the same day of the week, at the same time and in the same clothes can also help to give you a more precise number when it comes to your weight and tracking your progress.

Have MINI or SUB GOALS – Sure, your goal may be to lose weight, but isn’t that just the means to you looking and/or feeling better? Other factors like your clothing size, body fat percentage and circumference measurements are all ways to track and celebrate your progress. Sometimes you may not lose weight, but you can still lose body fat or drop an inch or two. Knowing that you’re slimming down in spite of not losing weight reminds you that you are on the right track and keeps you motivated. So add some additional goals like dropping a pant size, an inch in your waist or two percent body fat during each month as a secondary goal.

Give it YOUR BEST effort – Make your fitness goal something that you are proud of doing and something that you are excited about accomplishing. Give it your best effort every day and you will be happy you did in a couple of months!

Log your CALORIES and your WORKOUTS – When your results slow-down you can look at your log to see if adjustments need to be made to your calorie intake and workouts. Maybe you are having more “cheat” days than you thought, or perhaps you are hitting a plateau and it is time to overhaul your workouts. Your calorie and workout log can serve as a valuable tool to give you the answers you need to keep progressing.

Allow for TOUGH days – Not even professional athletes can perform at their absolute peak level every game. Being realistic that there are going to be days that are harder than others can help you to avoid getting frustrated. Some days you just won’t be able to do as many reps, run as fast or lift as much weight and that’s okay. Be proud of the fact that you made it into the gym and pushed through your workout on a TOUGH day!

Allow for SETBACKS – Let’s face it, no matter how much planning and scheduling you do, life can throw you a curveball that sends all of your preparation into a chaotic whirlwind. If something comes up, and things don’t go as planned, just try to keep to your schedule and work toward your goal as much as possible. Once things settle down and life returns to normal you can to get back into your routine. It might also be helpful to remember that exercise is an amazing stress reliever; it is great for your mental health as well as your physical well-being!

Focus on the POSITIVE – Fitness goals often test our patience and discipline. Negativity can turn into a self-fulfilling prophecy that drains your motivation and leads to you giving up on your goal. Don’t let minor setbacks get you down. Instead, view them as a helpful reminder that it may be time to adjust your workouts and calorie intake.

VARIETY is the spice of life…and working out – VARIATION in your workouts actually has two motivating factors. 1) Changing the types of exercises you are doing makes it difficult for your body to adapt, thus you continually progress and can better avoid plateaus. 2) VARIETY in your workouts also keeps things interesting so you don’t become bored by doing the same thing day after day. VARIETY is a great way to keep yourself motivated as your work toward your fitness goal!

Always remember…Losing weight IS possible! – It’s not easy, it may not be fun. You may have setbacks. And yes, it may feel like it is impossible to lose weight. But these sentiments are just your emotions getting the better of you. Be strong. Have conviction. Keep making adjustments, and BE PATIENT! You are a strong and intelligent person, and you’ve GOT THIS!

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