Optimizing our health is always a great goal but sticking to an exercise routine to help with weight loss can often be challenging. Sometimes we are so busy with our lives the thought of working out after a long day is just dreadful. Many of my patients struggle with depression, which also makes it hard to be motivated. Whatever the reason, just know you can do it. You just have to find the path that works for you.
Here are a few helpful ways to get started on weight loss and exercise if you tend to struggle.
1) Make small realistic goals. Maybe tell yourself you would like to be active at least two to three times this week. Then after you accomplish for least two to three weeks, increase the frequency. Don’t worry about the amount of pounds you want to lose. That will all happen. Getting yourself to do the actions necessary to lose the pounds is the hard part.
2) While you are working out, practice positive self-talk. As you are exercising the body is producing some feel good hormones which help motivate you. Take advantage of the situation and tell yourself how awesome you are and how well you are doing. Even if you don’t believe it in the beginning, the more you tell yourself, the more the brain will start to believe it. More motivation for you!
3) Providing fuel for the brain is also important to keep the energy going. Eating green leafy vegetables, whole fruits, healthy grains, high quality protein and decreasing sugar intake (including breads and pastas) and are great for the brain. Here are a few specific brain healthy foods to regularly put in your diet:
- salmon (wild, not farm raised)
- broccoli (organic)
- spinach (organic)
- walnuts, almonds, cashews
4) After two weeks of accomplishing your goal, treat yourself to something you enjoy and is a healthy option. Whether it’s a nice peaceful hike or a great massage here at Senspa! Rewarding yourself is important on this journey.
Remember getting started on a lifestyle change can be hard for many people so try not to be hard on yourself if you do not meet a goal one week. There are many weeks to continue trying and as long as you are doing something you’re on the path. Good luck and remember there is a great reward in the end!
Dr. Jamie Elze is a nationally certified massage therapist and has been providing bodywork for nearly nine years. She worked with Chiropractors throughout the bay area before deciding to go back to school and pursue her doctorate. She is board certified in Chiropractic and can provide physical therapy in conjunction with chiropractic services at SenSpa on Tuesdays and Sundays. She has worked with various ailments of the body and caters every treatment to meet each individual’s needs