It’s not about setting a “summer fit” goal, or losing a few extra kilos. The driver to initiate a change in diet and physical activity should be health care.
It is about adopting good habits that will last over time, which will have beneficial consequences in increasing life expectancy, vitality, improving rest, mood, and strengthening the immune system, among other benefits.
Thus, the goal will be to be healthy and satisfied as a way of life, not to achieve a definite clear improvement.
If people are able to get up early every day and fulfill their work obligations religiously, how can they not acquire a daily routine that has an impact on health and well-being?
Healthy eating and exercise doesn’t have to be a passing “fashion”, but rather a lifestyle.
Now, how do we achieve consistency? this is the question. Here are ten tips to make it happen.
1- Discipline. An important aspect of establishing a good habit is changing the internal language and reducing beliefs about exercise and diet: “I am disciplined”, “I can do everything”, “I exercise and diet daily easily and enjoy it” are some of the positive affirmations that will be very helpful in the beginning.
Francisco Osiris is a National Professor of Physical Education, a Fitness Specialist and a Graduate in Sports Nutrition, and in consultation with Infobae I saved this To make the most of the overall well-being that physical activity provides, it is important to “do an activity that one likes.” That alone, for him, would help prevent him from doing so.
2- Linking the feeling of great pleasure to the fact of exercising and following a dietAnd feeling severe pain as a result of lack of exercise and diet.
3- Find a sport that you are happy with. It can be yoga, running and cycling, and everyone will find the perfect complement to those other activities that they may not like so much and thus enhance the results.
4- Change your eating habits. “I am convinced that there is another way to achieve the goal of losing weight, so the first thing is to know that better is not always faster, that the key is in a simpler way, and this applies to common sense and not to magic.” To get a Bachelor’s degree in Nutrition Laura Roman (MN 5992) The key is to “prioritize maintenance over speed, consider the socio-cultural aspect of food and think that our eating behavior is often governed by emotions. Because as he called his book, “Diet has an end and good habits last forever.” For her, “That’s it: changing and maintaining habits over time.”
5- Measure progress without expecting quick changes. Forgetting a bit about the scale and focusing on the feeling of satisfaction after training rather than the results is key to not getting discouraged. Above all, know that changes are slow.
In this sense, it is worth taking pictures or making videos to later see the “before and after” and motivate yourself not to give up.
6- Determine the reason. And it is strong enough. The more reasons not to stray from good habits, the better.
Some specialists recommend making a list of reasons why a person is the hero, and another for loved ones.
7- Set smart goals. Specific, measurable, achievable, challenging and time-limited, it gets us out of our comfort zone but realistic so as not to generate frustration.
According to the nutritionist Alberto Cormelo (MN 24.518), Setting goals “serves as guidance and inspiration.”
To be effective, he says, they must be:
Measurable and Observable: to see if it achieves it or not and is able to evaluate it.
– Written: so that these goals are not forgotten and can be achieved.
– Temporary: includes the time required to achieve it at a specific time and place.
Agreed upon: with a professional or group, and do not do it alone, and you cannot achieve it.
Achievable: So that the goal one wants can be achieved.
Specific: Don’t leave details unthinkable.
Environment: Take care that it does not alter your environment, nor interfere with other schedules or obligations in your daily life.
Logical: that logical goals and common sense increase the chances of achieving them.
8- Belonging to a group. Being part of a community, club or team led by a coach, a yoga teacher is important to help achieve goals and not stop motivating, to know what to do and what is badly done.
9- Thank and congratulate yourself. And do it every day, for the time you spend training and to eat well. Acknowledging the efforts made multiple times is a great tool for jotting down the real change that has been launched and evaluated every minute.
10- Enjoy the process. Be happy with every little achievement and don’t wait for the end results you want.
“There must be a balance between our bodies and our minds. I suggest the 80/20 rule, which is to eat 80% of the time in a healthy, careful and thoughtful manner and the remaining 20% indulge in sweets and enjoy meals with friends and social gatherings”Romano insisted again. And he said, “In four meals a day, for 30 days, we’ll make 120 meals a month. My suggestion is that they make 80 healthy meals and 20 maybe not a lot.” to her, It’s not about “throwing in the towel” on the weekends, but it’s not about going to a meeting with diet food either.
so it is, Recognize those who know that motivation is something that comes and goes, and ensure that “what we really need is discipline.”
Results come with dedication and time like any achievement in life. And after all, as was said at the beginning, what is important is to establish habits that last and do not reach the goal and give up good nutrition and exercise until the scale returns to sound its alarm signal.