We’ve all been there. You get busy over the summer and skip some workouts. You eat too much at the 4th of July picnic. Summer is a busy month, and it’s easy to get off-track with some of the goals that you set at the beginning of the year.
It’s easy to rationalize skipping some workouts, especially if you have an active summer routine and spend a lot of time outside. But not all workouts will hit the same goals, so if you’re swapping out weight training for swimming or biking (for example) you might not achieve the results you’d originally planned.
Whatever it was that might have gotten you off-track with your weight loss, here are five tips to help you get back to working toward your goals.
1) Plan to Move Forward
When we notice we’re not hitting the weight loss goals we planned, there are a few different reactions we might have. We might get discouraged and give up on our goals. We might beat ourselves up and start feeling depressed. We might feel guilty and throw ourselves into a workout routine so intense we burn out. None of those reactions are helpful. Take accountability and identify how you got off track, but don’t beat yourself up. Focus on moving forward with new goals.
2) Set SMART Goals
As you’re navigating a busy summer, it might make sense to set new goals for your fitness to accommodate your changing schedule or to refocus on a weight loss goal. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Keeping these characteristics in mind when setting goals will help you create a goal-oriented fitness plan that fits your unique needs.
3) Put The “Mindless Margin” to Work
The concept of “mindless margin” comes from Dr. Brian Wansink’s book Mindless Eating. Basically, it’s that little bit extra that you don’t even notice you’re eating or cutting out. On the one hand, it’s that extra cookie you grab at the picnic when you’re not even hungry. On the other hand, it’s taking about 20% less food at one meal or replacing one soda or coffee with a glass of water. Over time, cutbacks like this—which are so small you won’t even notice you’re on a diet—can make a big difference.
4) Keep Up with Weight Training
Resistance training is key to building muscles and losing weight. If you want to keep up with your weight loss goals and prevent “skinny fat,” then you’ll need to make sure you’re lifting weights 2-3 times per week. Be sure to incorporate that into your fitness goals for the summer.
5) Join A Group Training Class
Accountability and support are a huge help when you’re trying to get back on track and hit specific goals. One of the best ways to get this social support is by joining a group training class. You’ll save money compared to personal training, and you’ll get an added incentive to push yourself because you’re in a group with similar fitness goals.
If you’re interested in joining a group fitness class, or you’re just looking for a great gym to work on your weight loss goals, contact us today. We’ll get back to you shortly to set up a free tour and evaluation with one of our fitness specialists.