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Setting Goals.

The easy part here is recognising what needs to be done – ‘I need to lose weight’. The hard bit is actually doing it, and doing it well. The main error most people make is giving themselves false hope by setting unrealistic goals and having unrealistic expectations about exactly how long it will take to drop those extra Kgs. Unrealistic goals boost the risk of dropping out of a weight loss programme. For example, if you are going on holiday and have left it two weeks from departing to decide to loose 5kg you are only setting yourself up for failure. Instead you need to set a realistic goal and realise your time constraints to achieve those goals.

1	Expect to Lose Slowly The hardest part about weight loss is knowing how much to expect to lose. The recommended weight loss by medical professions is 5-10% of body weight in total to lose or one to two pounds per week. And around 30-40 minutes of exercise a day.
2	Set Short Term Goals Aim at reaching little milestones along your way as opposed to just having one big end goal. For example if you have aimed to loose 10kg, celebrate the first 4kg loss.
3	Track Your Progress Using note books, charts or visually tracking your weight loss is a great way to keep you on track and motivated. If you don’t know what you have accomplished then you won’t get the motivation or excitement to keep going.
4	Think About Long Term Goals Post up on your wall or fridge at home your long term goal, this could be a picture of what you want to look like. Or take a photo of yourself before you start your healthy eating regime, to remind yourself why you are doing this. It will help make all the short term goals that much more exciting, and a reminder of what you are working towards.

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Beating Procrastination.

Once you have set your long and short term goals for losing weight, the next obstacle you need to face is procrastination. We all know that exercise and healthy eating conditions our body. Our mood improves, it helps prevent osteoporosis and heart disease, it keeps our weight down, it strengthens our heart and lungs, it helps us to sleep better, and it can be fun. So with all these amazing benefits, why do most of us procrastinate about exercise and dieting?

It is because the mind has an amazing ability to fabricate a list of excuses as to why we shouldn't diet and exercise:

I can’t exercise -I'm on vacation! There is a good show on TV! I can't leave the kids alone at home! I've just eaten! I need to sit down and relax for a few minutes! I'm too fat and I will look stupid! I don't have the right shoes or the clothes! My muscles hurt! I'm too tired! It's too cold or it's too hot! It's too early in the morning! I’ve got a headache! I’m too stressed and have too much work to do! Its Friday I need to celebrate and treat myself! Just one more! This is the last time I will eat this!

Deep down we know this is just an excuse to get out of the dreaded task of exercising and cutting out yummy treats. Procrastination comes easy to some people and they seem to just look at the negative aspects of the task. It’s easy to abandon long term goals in favour of short term desires. We tend to focus on the unpleasant tasks instead of the pleasant ones however most of the excuses are insignificant compared to the massive benefits of exercise.

From setting realistic goals, we have outlined what it is you want to achieve. To beat procrastination, start with a friend so it’s harder to back out! Start off lightly for example 15 minutes a day and then increase that time each day. To really beat procrastination keeping reading to find out our tips for making exercise a habit.

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New Eating Habits.

Developing healthy eating habits is simpler and easier than you might think. You will look and feel better if you make a habit of eating healthily. You will have more energy and think more clearly. Your immune system will be stronger so you will not get sick as often. Healthy eating habits are your ticket to a healthier body and mind. Don’t think of it as missing out on the yummy foods that are bad for you – have fun tasting lots of new and different healthy foods and trying out new recipes.

1	Eat moderate portions Hungry? Don’t overdo it. Often our eyes are way bigger than our stomachs. And when our stomach starts rumbling it is easy to start scoffing. Make sure you only serve up moderate portions as opposed to piling up your plate and force feeding. Another hint is to eat slowly. Eating slowly allows your body to digest the food, instead of eating really fast then feeling sick and having to undo that top button on your jeans and have a lie down.
2	Eat regular meals. Starting your day with a healthy breakfast can jumpstart your metabolism and get you started for the day. If you take part in regular meals you are less likely to snack on unhealthy foods. Eat three well-balanced meals of an average size each day. Serve fewer fatty foods. It is best to prepare foods that are baked, boiled or steamed, rather than fried. In addition to a small serving of lean meat, provide large servings of vegetables.
3	Know your diet pitfalls Heaps of people seem to crave something sweet in the afternoons or late at night after tea. Just something sweet to fix that crave. If you are not prepared for it then you will find you cave and nip out to buy that block of chocolate or a tub of ice-cream- and more than likely you will eat it all in one sitting! It is possible to treat yourself to a healthy snack, pack it in to your lunch so you are prepared for your diet pitfall. Or keep your pantry full for your snack at night. Always keep a selection of healthy foods and snacks that you like to eat handy, so that when you just have to have something to eat NOW, you can make a healthy choice.
4	Make changes gradually. Getting the weight off and keeping it off are two different things. That's why the quick fix approach does not work. Make changes gradually, and think of this as a lifestyle change as opposed to a diet.

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New Exercise Habits

Exercise should always be among our top priorities to attain a healthy lifestyle. Exercise should form an important part of everybody's life. We should always make the necessary adjustment to make time for exercise.

The hardest part about exercise is actually getting out there and doing it. There are some common obstacles that we all face when it comes to putting your shoes on and getting out there. It helps to realise what these are and knowing ideas to over come those.

Here are some great tips that can get you started on an exercise routine:

1	Plan your exercise by putting it in your calendar. If you sit down at the start of each week, plan out what you have to do for the next 7days, you will be able to see visually when you will have time to exercise. This will make it easier to follow and get you more motivated to actually go, as you will feel more organised for the week. Making exercise a priority is a big mental obstacle that needs to be overcome so planning when to do exercise is a definite must.
2	Make exercise fun with friends by including them in your regimen. Exercising with a friend is a lot more fun than by yourself. It really helps when you are both working towards common goals, you can motivate each other and commit to making the habit work. You could also make your whole family or flat part of the healthy experience by inviting them to do exercise routines with you. Another idea is to schedule physical activities with your mates instead of going for a movie or for coffee.
3	Get some outside motivation by enrolling In sports or fun classes. fitness classes at the gym or playing in a sports team once a week is a form of fun exercise. It is important to mix up your routine and keep it interesting. Classes at the gym can also introduce new forms of exercise that you have never tried before, and you will be surprised at how quickly the time goes by.
4	Refer back to your goals. It is a good idea to always refer back to your goals so that you can be motivated to keep up with your fitness regimen. And remind yourself why you started this in the first place.
5	Psyche yourself up on doing exercise routines by reading fitness magazines and the likes. Reading fitness magazines or websites mentally helps motivation for carrying out fitness activities. You will find that the glossy pictures and fitness ideas help get you excited and inspire you.

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