Tips For Staying On Track
Have a WHY
Have a strong reason why you want to lose the weight, something that elicits emotion.
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.
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
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.