Learn to LOVE EXERCISE

In just seven easy-peasy steps

EXERCISE might be a fast-track solution to increased health and weight loss, but for many people the prospect of physical activity will seem about as exciting as watching a radiator cool down. Yes, exercise releases feelgood brain chemicals, but so does eating delicious food.

And given the choice, most of us will opt for food, as it requires less effort and can be combined with other pleasurable activities, such as watching TV or socialising with friends.

Many people find the whole concept of exercise a struggle. But as long as there is any trace of a negative association with exercise, there will be a barrier which will inevitably lead you to look for excuses as to why you CAN’T exercise, as opposed to focusing on reasons why you CAN.

But when 20 million Britons are inactive to the detriment of their health, we need to take action NOW.

Try our tried and trusted motivational techniques to help you overcome the barriers that may stand in your way, helping you to become healthier, fitter and lighter.

CREATE YOUR OWN VISION BOARD

EITHER find a photograph of yourself when you were at a weight you would like to return to or a ‘realistic’ picture of how you would like to look, and pin it to your board. Write your weight goal on your vision board and use Post-it notes or a chart to document the reduction in your size in centimetres, inches, pounds or kilograms. Keep your vision board in a visible place, so that you can look at it and appreciate it daily.

SET YOURSELF CLEAR GOALS

CREATE clear and realistic goals of what you would ultimately like to achieve: a dress size you’re aiming for, a target weight or the number of centimeters or inches you would like to lose from your waist or your thighs.

Note down small targets on your journey to give yourself a sense of achievement, and also reward yourself with treats along the way.

Sign up for organised charity walks, runs or bicycle rides as part of your health journey.

BUDDY UP FOR EXTRA MOTIVATION

WE ARE often prepared to do more for others than we will do for ourselves, which is why exercising with a friend is a great way to keep you both on track and motivated.

Some people also respond better to healthy competition, so sharing your journey and competing with each other can help give you both a boost.

BOOK CLASSES… AND KEEP A NOTE

IF YOU have a hair or dental appointment, you’ll note it in your diary so that you won’t miss it. If something else clashes with these appointments, you are likely to decline and offer an alternative date and time instead.

We would recommend the same process with your exercise routine.

Make it a diary appointment or book yourself a place in an organised class, and then put a lovely big tick at the side of it when you have completed your exercise.

GROUP EXERCISE IS MUCH MORE FUN

YOU’LL find people of all different ages, shapes and sizes in an exercise class. It is also a great opportunity to meet new friends, and is often more fun and motivating than exercising alone. Local gyms, swimming baths, churches and social clubs will offer a variety of options for a variety of fitness levels.

REMEMBER THOSE HAPPY TIMES

CAST your mind back to any happy occasions in your life when you laughed uncontrollably, when you fell in love (either with a person, place or pet), when you were given a compliment or achieved something, or a special place or memorable experience. Use this as a prompt to remember how incredible you are and what fabulous things you have seen, experienced, tried and been part of.

This will provide an instant boost to your self-esteem, which will make you more likely to get to the gym or get out on your bike.

LIFT WEIGHTS TO BURN MORE FAT

WEIGHT-LIFTING is a significant component to weight loss, health and strength, and should not be underestimated. Using weights promotes weight loss because muscle helps you burn more calories. The more muscle you have, the higher your metabolic rate. Research shows that your body continues to burn calories after a lifting workout: the lean muscle mass you build from weight-lifting will speed up your resting metabolism. You’re more likely to burn body fat, instead of muscle, when you lift weights.

Adapted by Louise Atkinson © Mental Health Media Limited, 2019

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Thirst can masquerade as hunger, which can drive cravings. Invest in a reusable water bottle and sip water regularly.