Sticking to a workout and nutrition plan can be really tough, but staying committed is how you get and maintain results over time.
You might have the best plan and trainer that money can buy, but if you’re eating doughnuts and drinking soda between sessions, you’re wasting your time and money.
So, how do some people stay so committed month after month, year after year? They do it by gradually building small habits!
I wanted to understand this better, so I asked some psychologists for advice on how to stay committed to your workout program.
According to Janet Zinn, LCSW, Psychotherapist, the key to commitment is to make your workout and nutrition plans a natural part of your life. Start where you are and take small steps. Often, people are asked to change too much too quickly, which feels like a huge loss and isn’t sustainable.
She suggests:
1. Start today rather than waiting for a specific date like next month or after the holidays.
2. Acknowledge small efforts, like taking the stairs instead of the elevator.
3. Begin with brief gym sessions, maybe just 10 minutes, to establish a routine.
4. Praise existing healthy habits like eating fruits and vegetables, and make small, manageable changes to your diet.
Dr. Ramani Durvasula, a licensed clinical psychologist, points out that changing your exercise or eating habits is more about mindset than anything else. Setting unrealistic goals, expecting immediate results, and doing too much too fast are common pitfalls.
Here are her tips:
1. Take it slow. Start with short, manageable workouts and gradually increase the intensity.
2. Pay attention to how your clothes fit and how you feel, not just the number on the scale.
3. Focus on making small dietary changes that target your biggest weaknesses, like sweet sodas or junk food.
4. Hold yourself accountable by sharing your goals on social media, joining a weight loss group, or enlisting friends for support.
Dr. Jeanette Raymond, another licensed psychologist, notes that many people feel like failures because they start their fitness journey with the wrong motivations. Instead of starting a routine because you feel like you ‘should’ or ‘have to,’ find an internal motivation that excites you.
Here’s her advice:
1. Only work out when you actually feel like it to get the most physical and mental rewards.
I’ve received so much good advice from experts across the country that we’ll need to do a follow-up next week to share more tips on staying motivated and committed to reaching your goals.
So, stop indulging in doughnuts and soda. Commit, stay committed, and crush your goals! You can do it!