How to lose weight without perseverance 5 ways to improve willpower

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How can we make ourselves stick to it and go further on the road to losing weight?

1. Reward yourself

The study found that bodybuilders who regularly rewarded themselves were one to two times more likely to meet the American College of Sports Medicine exercise Criteria than those who never rewarded themselves.

"One woman in our study (Women's Food) decided to go hiking in Ireland as long as she could stay fit for a full year, and she did," says a PhD who is working on the project. There was also a gym worker who bought himself a new pair of shoes after two months of working out and a new sports (sports food) suit after six months. Rewards can be as simple as doing 100 sit-ups before going to watch Friends. "Anything important in life can be combined with fitness."

Aim high, but not too high

Whether it's improving your endurance, participating in a triathlon, or doing 25 push-ups, setting a goal can definitely help you stick to it.

It's easier to stick to your goals if they're short-term, specific and realistic -- "I'm going to walk 20 minutes a day" instead of "I'm going to exercise harder." If you hit your goal easily, set it higher and approve it every 4-6 weeks to make sure you're on the right track.

Research has found that people who stick to a diet or keep a fitness journal are more likely to lose weight. In addition, in one study, people who kept detailed notes lost twice as much weight as those who didn't. Note the type of exercise, time, intensity, distance, calories burned and location of exercise, as well as your mental state, energy level, previous night's sleep (sleep food) and diet.

Pedometers, heart rate monitors and stopwatches can help you keep detailed notes that can give you an immediate sense of accomplishment and help you know how far and fast you've run or walked, how many calories you've burned, and how much progress you've made. Use these tools to challenge yourself and set new goals.
4. "micro" fitness

If you have too little time, you can set aside only 10-15 minutes of exercise each day to keep your body and mind in a good state.

While just one mini-exercise a day can help reinforce your fitness habit, finding the time to do it three times a day can also help you lose excess weight. Studies have found that people who work out daily accumulate more exercise time than those who stick to a regular 30-45 minute workout program. If you can't commit to an hour's walk, go for even 15 minutes whenever you can.

5. Find the right partner

Going to the gym with friends can help you follow your fitness plan better.

But that doesn't mean that every friend can do it. Your friend should have a higher level of fitness awareness. People with a fitness plan will get better results working out with a beginner than a beginner working out alone, and the two can support and encourage each other and benefit from a sense of group responsibility

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