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4 Steps To Sticking To Your Workout Plan

Why is it so difficult to lose weight when you have tried everything to make it happen?  Because like any habit, you slip back into familiar territory without realizing it or worse, you choose not to take responsibility for your decadent slips.

Now is the time for a wake-up call to get back on diet track.  For some persons all it takes is a weight scale to see those extra pounds and that is enough to take a serious second look at their diet plan. For others it might be that photo, taken at last week’s birthday bash that finally gets them over the edge to a new diet challenge.

Sticking to a diet plan requires a mind and body connection that motivates you to stay on track even when you don’t feel like it.  Self-monologue–stating positive self-affirmations is one way of telling yourself throughout the day how much portions to serve, how often to eat, and when to exercise–to keep your diet in check.  Try these 4 simple steps to move you closer to your goal:

Step 1:  Tell Yourself You Are Worth It

Who else is going to tell you every moment of the day that you are worth it!  You have your own personal coach – your conscious mind—uplifting you to achieve the best for yourself.  Replace your old self-monologue with a new positive self-talk—and when doubt tries to thwart your efforts, repeat a positive affirmation such as– “I will achieve my goal, I am determined, and deserving; I refuse to fail.”

Step 2: Setting Realistic Goals

If you intend to reach your goals set the rules then write them down.  Setting goals and working toward reaching them is essential in creating self-fulfillment. Add words of daily encouragement and direction by telling yourself you are worth it in different ways, written within your rules.

Keeping a food diary is a must if you are to honestly assess the amount of calories you consume.  Remember you need to burn more calories than you put in, therefore ensure that your exercise is sufficient and lasts a minimum of 30 minutes each workout.

Step 3:  Choose An Exercise You Enjoy

Find out which exercise will increase your determination to stay with your regimen.  If Pilates, aerobics, kick-boxing, or elliptical training is more your style, get into the program.  Otherwise continue reprogramming your conscious mind with self-assurances to stay on your path to achieving goals, regardless of the exercise.  Building lean muscle mass by toning your body and reducing fat intake will have you burning calories even while you sleep.

You can do it!

Step 4:  Indulge Sensibly in Healthy Snacks

Do not deprive yourself of snacks because you are dieting.  In fact, snacking is an important part of any diet. It keeps your metabolism revved up and ready to burn.  Aim for 2 ½ hours between main meals to have your snacks. Choose snacks sensibly, watch out for portions, and continue your calorie count.  Great snack ideas include:

  • A handful of your favorite nuts [throw in some raisins for added delight]
  • Wedged cheese with fruit or wheat crackers
  • Dark chocolate – 2 or 3 squares [not milk chocolate]
  • Salad with vinaigrette dressing

Those of us who can give ourselves the extra benefit of self-assurance and self-motivation— are able to override fears–they become mentally astute to assume any challenge and make it happen. Don’t wait on someone or something to motivate you, that time may never come! You can empower yourself to do whatever you choose. Re-program your attitude to believing that you can…for if it is to be done, it’s entirely up to you!


Karen C. Ashley is a freelance writer who is passionate about providing insightful, meaningful, thought-provoking topics on health and wellness that satisfies her readers.  For more info:


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