There are many road blocks on the path to success. This is perhaps most common when it comes to successful weight loss or maintenance. Losing and maintaining weight, especially in a society groomed for obesity, is next to impossible for many. Weight loss itself can be hard and maintaining a healthy weight can often be even harder. And there are several reasons why.
Social pressure. Misery loves company. No one wants to indulge on the greasy fattening cheeseburger alone. People often find when they attempt to make healthy choices, friends and family will make fun of them or encourage them to indulge. Your lunch buddies may tell you that you "deserve" to splurge and to "go for it". This is because they feel uncomfortable eating their unhealthy food choices alone. They are self conscious about what they are eating and they are taking it out on you. This type of situation can be difficult to handle, especially for someone newly embarking on their fitness journey. It closely resembles the social pressures of drinking alcohol. Yet, it can be even more dangerous to your health in the long term. If you must give in, indulge in an unhealthy appetizer (and share) and go for the healthy entree. Unsure of what to order? Grilled chicken and steamed vegetables are offered at most any restaurant and are usually a safe bet. Also, decide what type of dish you will order before you arrive and stick to your initial decision. You are making clear decisions before you arrive at the restaurant, but once the menu and decadent friends arrive, your decision making skills become weaker.
Liquid calories. Most liquid calories are empty calories. You gain no nutritional benefit from a soda and little from a latte or juice (eat your fruit instead). The majority of people grossly underestimate the calories they consume and a large portion of this underestimation comes from liquid calories. Just 2 cans of soda a day (Coke, Pepsi, Dr. Pepper, Sprite, ect) equal an additional 30 pounds of fat added on to your body every year. Drink water with all meals and keep alcohol consumption to light beer and wine, in small amounts.
Finding a sustainable lifestyle. It's hard to find what works for you so you can stick with it. The problem with diets is they aren't sustainable for a long period of time. You cannot live on a low carb diet forever. It's unrealistic. You cannot cut out normal, every day foods for a quick fix. You will eventually gain all, if not more, of your weight back. You need to redefine your relationship with food. Most people find if they swear off something, they want it even more. Allow yourself indulgences in moderation. Aim to eat healthier more often than not. "You won't get fat off one Whopper. You get fat when you eat them all the time," -Unknown.
Emotional eating. Many people struggle with an addiction to food that serves to fill an emotional void. Emotional eating provokes mindless eating, eating when upset, eating when alone, eating when bored and eating when stressed. Exercise is the perfect combatant to emotional eating because it combats depression, stress and anxiety, releases endorphins and keeps you from being bored. Tackle the root of your problem and exercise in the meantime to help fend off cravings.
Time. Everyone has 30 minutes. Everyone has the same hours in a day. How do other people manage to find the time to fit in a workout when you never seem to be able to? They just do it. Everyone is just as busy as you are. Whether we have zero kids or seven, work full time or not at all, everyone has the opportunity to use time as an excuse. Make your workout as important as eating and breathing. Make time for it when you can. Whether it be morning, lunch time, afternoon or evening, fit it in. If you're aiming for a morning workout, put your workout clothes on first thing when you wake up. If you're aiming for a lunch hour workout, pack your gym bag the evening before. And if you are going to workout when you get home, change into your workout clothes as soon as you walk through the door. People tend to make excuses when it comes to exercising or eating well. Let go of your excuses. No time is better than right now. Your excuses are just things are you creating to stall.
Lack of results. Many people tend to abandon their exercise/weight loss program when they don't see the quick results they envision. Many people fail to begin a workout or diet program at all out of fear of failure. Failures often arise from supposed quick fixes and grand ideas with minimal effort. Many people are sold on an idea of fitness, one that is often presented with the idea of effortlessness. You will have to sweat. You will have to cut out excess calories and junk. No program in the world is going to work for you if you don't understand the basic principles of weight loss. You must burn more calories than you take in to lose weight. P90X may be an excellent workout program, but if you use it as a dust collector, you won't see results. Diet recipes may slash calories, but if you don't use them and apply their principles to every day life, you won't reap the benefits. You will see the results of the work you put in.
Starting. Perhaps the hardest part of any diet and exercise program is starting one. According to Dr. Kente C. Sasse, MD, "It’s not going to be a two-hour project or even a one-week project. It is going to be a long-term major endeavor and it’s pretty easy to put that project off, especially with so many yummy things around to nibble on....This means taking a hard look at what needs to be done, establishing a game plan and getting to it."
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