A piece from Haimei: I haven't shared all kinds of weight-loss methods before. Some of them are full-bodied, skinny, and effective in ten days. Some of them are good for their health. However, the key is! The premise is! What to do without motivation and perseverance? Take a look at the following nine methods, and one of them will help you.
How to lose weight without perseverance
1. Learn to reward yourself
Yes: as long as you keep fit for one year, go to & hellip; & hellip;
Wrong: what does this have to do with fitness?
The study found that people who regularly reward themselves are 1-2 times more likely to meet the 'American College of sports medicine' exercise standards than people who never reward themselves.
A doctor who is studying the project said that in our study, a woman (women's food) decided that as long as she could keep fit for a year, she would go hiking in Ireland and eventually she would. Another gymnast bought himself a new pair of shoes after two months of fitness and a new sports (sports food) suit six months later. The reward mechanism can be very simple, for example, after 100 sit ups, you can go to see the six. "Anything important in life can be combined with fitness.".
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2. The goal should be high, but not too high
Yes: specific goals - I have to walk 20 minutes a day.
Wrong: Abstract goals - I want to work harder.
Whether it's improving endurance, participating in a triathlon, or doing a full 25 push ups, setting a goal can help you stick to it better.
If your goals are short-term, specific and realistic, such as' I'm going to walk 20 minutes a day 'instead of' I'm going to work harder ', it's easier to stick to it, says Dr. Brian & middot; shagger, former president of the American College of sports medicine. If you reach your goals easily, set them higher and approve them every 4-6 weeks to make sure you don't deviate from the right direction.
3. Write down your progress
Yes: keep track of your fitness process.
Wrong: what did I do yesterday? I forgot!
Studies have found that people who stick to a diet or keep a fitness log are more likely to lose weight. In addition, in one study, people with detailed records lost twice as much weight as those who did not remember. Pay attention to the form of exercise, exercise time, intensity, distance, burned calories and exercise location, as well as your mental state, physical level, sleep (sleep food) and diet of the previous night.
Pedometers, heart rate monitors and stopwatches can help you record in detail, instantly bring you a sense of accomplishment, and help you understand how far and how fast you've run or walked, how many calories you've burned, and how much progress you've made. Use these tools to challenge yourself and set new goals.
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4. Mini fitness
Move: move at any time.
Wrong: I'm very busy today. I really don't have time to exercise.
If you have too little time, you can only spare 10-15 minutes to exercise every day to keep your body and mind in a good state.
Although doing Mini exercise once a day can help strengthen your fitness habits, if you have time to do it three times a day, it can also help you lose excess weight. The study found that people who work out every day can accumulate more exercise time than those who stick to the regular 30-45 minute fitness program. If you can't guarantee an hour's walk, it's better to go out and exercise as soon as you have time, even if it's only 15 minutes.
5. Find a suitable partner
Yes: a friend with a fitness program.
Wrong: exercise alone.
Going to the gym with your friends helps you to carry out your fitness plan better.
But that doesn't mean any friend can do it, says Dr. John & middot; Jackie sik, an associate professor in the Department of sports science at Brown Medical College, USA. your friends should have a higher awareness of fitness. People with fitness plan and beginners can get better fitness effect than beginners, and they can support and encourage each other and benefit from the sense of group responsibility.
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6. Multiple sports options
Yes: wonderful fitness programs.
Wrong: only do what you like.
People's enthusiasm for a certain kind of exercise may fade in a few months, so we should learn to control our enthusiasm.
If you don't feel enthusiastic, or you can't improve any more, change your exercise form immediately. Ask a personal trainer to help you work out a fitness program once a month, such as going to martial arts with your kids or taking dance classes. Professional coaches say, 'as you build up, you'll have more energy to go to other sports, and at the same time, it helps to maintain a high level of initiative'.
Research shows that the body adapts to certain forms of exercise in a few weeks. It's a period of 'exercise cycle' and after that it's hard to get a significant effect unless you make a change.
7. Exercise every day
Right: exercise 3-5 days a week.
Wrong: I haven't been exercising for more than 2 days.
First fitness Inc., a consulting firm in Salt Lake City, USA. 'if you want to make fitness a daily habit, don't stay away for more than two days in a row,' says Richard & middot; Corton, chief exercise physiologist at the University of California. He explained that people who only exercise 1-2 times a week are more likely to give up halfway than those who do 3-4 times a week. Because the frequency of exercise can affect your stamina more than the time or form of exercise. The American College of Sports Medicine recommends 3-5 days of exercise a week. If you can only take out 3 days a week to exercise, then you should evenly distribute the three days to maintain a certain momentum.
8. Make a backup plan
Yes: if you miss it, you will miss it. As long as you work harder tomorrow.
Wrong: can't continue because there are obstacles.
Dr. Dunn, a senior personal trainer, suggests that some factors that may affect fitness, such as holidays and work arrangements, should be considered in advance, and then a set of alternatives should be prepared. Write down in your notepad how to overcome the 'fitness barrier'. Whenever you encounter difficulties, you can be prepared. The most important thing is, don't give up when you encounter obstacles.
Dr. Dunn said: 'you might think that & lsquo; I don't have time to work out today, and I can't go on weekends, so just stop and start next Monday;. In fact, you don't have to feel guilty about missing a workout or two. You should learn to accept the fact that if you miss it, you will miss it, as long as you work harder tomorrow. '
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9. Make time for fitness
Yes: at 8:00 a.m., it's time for me to exercise!
Wrong: forget it. I have to work overtime at night, so I won't go to the gym.
Stick it on your computer in time, or set an alarm clock to remind you to keep fit at a fixed time every day. When you do the same thing at the same time every day, you can gradually develop a habit. Once a fixed pattern is formed, daily fitness will be as important as company meetings. Research also shows that people who work out in the morning get better results than those who work out in the afternoon or at night, because people are more focused and physically energetic in the morning, and you should find the best time to work out.