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Tips For Staying On Track

Have a WHY

  • Have a strong reason why you want to lose the weight, something that elicits emotion.

Plan ahead

  • Make a meal or two ahead of time so you don't reach for things when you get hungry out of convenience.

  • When going out for several hours or going out to eat plan ahead regarding your meals, to stay on track.

Strong support system

  • Family/friends that are supportive

Avoidance isn't the answer

  • Having small treats that fit into your macronutrients help alleviate cravings so you aren't tempted to binge.

  • Following an avoidance diet almost always leads to binging and weight regain.

Measurable goals

  • Multi-faceted goals (short term, mid-term, and long term).

  • Strength training goals- The specific number of reps, and/or weight for a given exercise.

  • Body weight goals (short term, mid-term, and long term).

An exercise to try at home

Dumbbell front raises

  1. Standing

  • Using two hands holding the sides of the dumbbell.

  • Using a weight that's challenging for 8-12 repetitions.

  • From waist, with arms straight lift dumbbell so arms are level with the shoulders

  • Don't swing the weight.

  • Slight pause at the top of the movement and the bottom.

  • Perform 8-12 reps for 3-4 sets with 30 seconds to a minute rest in between.

2. For those with back pain perform this movement leaning slightly forward.

Or perfom seated.

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