1. Sleep is one of the biggest factors when it comes to fat loss. Start heading to bed just 5 minutes earlier each week, and soon enough you will start to accumulate more sleep and get better results. The best way to do this is by establishing a pre- bed routine of reading fiction or something non-stimulating, performing Self-Myofascial Release or foam rolling 15-20 minutes prior to bed, or meditation. This routine will start to cue the body that it is time for sleep.
2. A short 10-20 minute walk first thing in the morning can do wonders for stress relief and focus for the day. It doesn’t need to be “cardio,” just a leisurely pace. Being out in nature and starting your day away from the stress of having to make it “go-time” from the second your feet hit floor get your day started off on the right foot. If you check email or hit up social media first thing in the morning, you only open yourself up to more stress, which makes it tougher to lose fat.
3. Work in intervals. If you work at a desk, set a timer for either every 25 minutes or 50 minutes and then get up to walk around the office or at the very least stand for 5-10 minutes. The increase in activity, while minimal, will add up over time, and you will also feel better for it.
4. Weekends are tough when it comes to social activities, so keep yourself busy with active things with the family or friends to keep you from hitting up the bars or overindulging. Replacing these non-supportive activities with something positive will result in success more often than just subtracting activities.
5. Goal setting is a huge part of a fat loss program. Set short- and long-term goals with images that you can aim to achieve. Using pictures is a great way to motivate
people because we tend to relate best to images. Knowing what losing 10lbs or 20lbs looks like also helps you set appropriate goals. Start off by describing in detail what losing the weight looks and feels like, and then go get a picture of what you think it looks like to keep as motivation.
6. Use technology to help de-stress and get motivated. I have been using the Brain Wave App on my iPhone for months to prepare for the workday on my morning walks and calm myself down when I get anxious. It may not seem like it does much, but I swear it does the trick.
7. Try replacing old habits with new small changes and connecting your triggers with a new habit. For instance, if you are always getting hungry or craving junk food at night when you watch TV, the next time you go to watch TV and get the craving, replace that craving with foam rolling. Foam roll for 5-10 minutes until the craving subsides, and then you will start to replace that feeling of boredom and cue to eat junk as a cue to foam roll.
8. Encourage the streak! Track just one small thing each day and build up a streak of consecutive days where you accomplish your goal for the day. Bonus points if you can make it positive instead of negative.
9. Use interval goals. If you have a huge weight loss or fat loss goal, I have always found it better to stay on track by setting up short-term, aggressive goals as well. If you want to lose 30lbs in 3 months, then setting the goal for the first month at 12lbs buys you time later on and also allows you to focus on the task at hand.
10. Write down a mantra or a positive affirmation statement on a 3×5 index card that states the goal as specifically as possible as if it has already happened. You need to read this out loud to yourself at least once every day, and you can read it in times when tempted to skip a workout or cheat on the nutrition plans. It helps reaffirm why you are doing the things you are doing.
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