Sticking with a workout and nutrition plan can be super tough. But staying committed is the key to seeing and maintaining results.
You can have the best plan and trainer money can buy, but if you’re eating doughnuts and drinking soda between sessions, you’re wasting your money.
So, how do some people stay so committed for months and years? They do it by taking small steps that become habits. I can’t read minds, so I asked some psychologists for their advice on staying committed to a workout program.
Here are their tips:
### Janet Zinn, LCSW, Psychotherapist
To help people commit to programs, integrate them into their lives gradually. Understand their current relationship with food and exercise. Start small. Many people are overwhelmed by the idea of changing everything at once.
Taking small, manageable steps is more sustainable. For example, acknowledge small achievements, like choosing stairs over an elevator. Encourage going to the gym for just 10 minutes to build a routine, rather than pushing for a full workout immediately. Celebrate existing healthy habits and encourage simple food swaps instead of a complete diet overhaul.
Professionals should avoid making clients feel bad about their current habits. Real, sustainable changes happen little by little. And when things get tough, it’s okay to take a step back and then move forward again.
### Dr. Ramani Durvasula, Licensed Clinical Psychologist
Going to the gym or changing eating habits is more about psychology. Showing up is crucial. Common problems include:
1. Setting unrealistic expectations
2. Frustration with results
3. Doing too much too quickly
Initially, people may overcommit, but real life and old habits quickly return. Extreme changes in diet and strenuous workouts can be discouraging and lead to giving up.
Results are slow. Besides just the scale, look at how clothes fit and how you feel. These can be more meaningful metrics.
Some basic tips:
– Take it slow. Gradual buildup in the gym is key.
– Start with brief workouts and gradually add intensity or time.
– Focus on mastering routines to make them sustainable and enjoyable.
– Identify and change your biggest dietary pitfalls first.
Accountability helps. Use social media, weight loss groups, or friends to stay motivated and inspired.
### Dr. Jeanette Raymond, Licensed Psychologist
Many people feel like failures for not sticking to a healthy lifestyle. Often, their motivation is based on ‘should’ or ‘have to,’ which isn’t sustainable.
Instead, work out when you feel like it to get the best physical and psychological rewards.
We received a lot of great advice from across the country, and we may share more tips next week.
So, ditch the doughnuts and soda, commit, stay dedicated, and crush your goals! You can do it!
