Therapist: What To Do When You Want To Stop Exercising

Getting fit and achieving a healthy lifestyle are two of the things that you must never forget to accomplish, no matter how busy you are. Take note that there is never a good excuse for not taking good care of your body. If you talk to your medical doctor, he will tell you that exercising can help you avoid illnesses or sicknesses. “Exercise also increases blood circulation in the brain, which is linked to improvements in mood and attention. Spending as little as 20 minutes a day on exercise can actually increase your overall productivity, and decrease energy wasted from mental stress,” says clinical psychologist Jenny C. Yip, PsyD.

At the same time, your counselor or therapist will also inform you that being physically active can help you achieve mental wellness. “Exercise was a beneficial antidepressant both immediately and over the long term,” according to Penny McCullagh, PhD. All these only prove that exercise plays an essential role in any person’s life.

 

 

However, we all know that getting fit is not as easy as it sounds. “The real reason we don’t exercise is our desire to avoid any experience of discomfort,” Sherry Pagoto Ph.D. explains this fact. Several challenges comes with exercising, which is why you need to make an effort into convincing yourself to go to the gym or do home exercises. At the same time, your work or business may be too demanding to the point that you can no longer have time for your fitness goals. Do not fret because we are going to share some of the top strategies that you need to keep in mind to handle all these issues. Keep in mind that there are tons of ways on how you can keep yourself motivated whenever you want to stop exercising.

 

Below are the significant tips and tricks to remember:

 

Find A Fitness Buddy

 

Do you think that you have already lost interest in exercising or going to the gym? Are you always tired whenever you think of physical activities? If you answered yes to these, do not worry because what you are feeling is only reasonable. Sometimes, people who constantly exercise can get too burned out. Because of this, it is crucial to have a fitness buddy who can motivate you to keep going during challenging times. Find an individual or a person whom you can relate to easily and accomplish your fitness plans together. The other person must be as interested as you in performing the daily or weekly exercises. That way, it will be a lot easier for you to feel inspired by him.

 

 

Track Your Progress

 

Have you been exercising in the past few months? Have you noticed some positive changes in your body? Consider yourself lucky if you answered yes to the foregoing questions. It means that your efforts in being physically active have finally paid off. It is time to reap or enjoy the benefits of all the hard work that you have done in the past. However, just because you already accomplished your goals does not mean that you can already stop taking good care of your body. Remember that the process of dieting and exercising must become a consistent part of your lifestyle. At times when you want to quit, all you have to do is to remember your progress. Take note that you have come far enough and now is not the best time to stop.

 

Get Inspiration From Others

 

Do you know someone who enjoys living a healthy lifestyle? Make sure that you make that person a big part of your life. The more you connect with this individual, the more inspired you will become to accomplish your own fitness goals. This person may be a close friend, a work colleague, or a family member. You do not need to exercise with him to get motivated at all times. What truly matters is that you understand what he does and why he does it. Learn from this person so that you will also experience your own success in your fitness journey. Whenever you are too exhausted to follow a healthy lifestyle, let this individual push you to keep going.

 

Rest For A While

 

Getting too tired or drained for your workout activities is only normal, especially if you have recently started your fitness journey. At the same time, you may also feel burnt out if you exercise too much. As such, it is crucial on your part to know when is the best time to rest for a little while. Do not let anything or anyone disturb your peace of mind. If you feel that you are already exhausted in going to the gym, doing your morning runs, or engaging in physical activities, do not be ashamed to take a rest. Sometimes, you have to enjoy a long week off from the gym or your fitness routine to recharge.

 

 

Do not be afraid to admit that there are times when you can get weak. What matters is that you continue to get up, no matter what happens.

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How To Stick To Your Diet Promises According To Psychologists

Whether we want to lose that Thanksgiving and Christmas weight or gain more for that perfect body shape, sticking to the plan is the hardest to do. One minute, you are full of passion and excitement to start exercising and dieting. The next day, all the energy has dropped, and you’re back to your status quo. We have all been there, folks. Every psychologist, however, does not leave us without any advice and tips for this. “Sitting down and thinking about what you’re going to eat and why you intend to eat it means you’re not acting on immediacy and impulse, but controlled thought and positive intentions,” states psychologist Emma Kenny.

Get ready to bring back that energy and enthusiasm you had at the start of planning. Take note of these most effective ways to stay on track:

Make A Checklist

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It is the most simple of the things that you should have first done at the thought of going back in shape. Take a notebook and a pen and start jotting down what you need to do.

Start listing down your main goal. Below that, break that main goal into small and doable ones that you can guarantee either weekly or monthly. On another page, list every little thing that you should do to achieve those smaller and manageable goals.

Make a daily or weekly checklist out of that scratch or outline. Most people feel good about having something to mark, cross out or check at the end of the day as an indication of having accomplished something. In the long run, this will help you stick with your plans. “Research shows that actually setting a specific goal makes us more likely to achieve the things we want, and is important especially when we want to make a change. The best news is that setting and striving for a goal, even if you don’t make it, will make you happier.” according to Will Meek Ph.D.

Take It Step-By-Step

Don’t feel envy to those fitness enthusiasts who do more than you can right now. Remember that you are just starting. Start with something light or small. Don’t push yourself to do something you are not accustomed to yet. This practice might even harm your body and eventually mess up with your primary goals.

Don’t force yourself to eat very little or completely nothing at all. “Why would anyone want to throw up, starve themselves, binge until they hurt, or feel tortured by food?” says Savvy Psychologist Ellen Hendriksen. This can be the onset of an eating disorder, which is a mental health issue. Don’t punish yourself just because you binge ate last night or missed a day of exercising. These are only small mistakes if you are going to stick with your plan religiously anyway. 

Educate Yourself Of The Immediate Benefits

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True enough, the progress may not even be evident at the first onset to execute our plans. Note that neither of these goals is achievable overnight. We know that it is sometimes hard to convince ourselves to push through if our eyes cannot see any significant difference at a considerable amount of time.

As a remedy to this problem, it is best to know the immediate benefits brought about by diet and exercise. Let’s focus on those benefits for a while so we will continue to find the daily motivation to what we do. It’s all about the mindset if you are going to look at it.

Schedule Them All

Part of the planning is the scheduling of these diet and exercise plans (see some recommendations here: momjuction.com). You may also schedule when cheat day will be and list all your possible healthy recoveries from that.

Take note of every exercise that you WILL do. List down all the food that you will and will not eat at some specific dates. It will also help you in tracking your progress.

Those Exercise Clothes May Do Wonders

Make it a habit to change from your work clothes to workout outfit after these official or school duties. It may create a mindset that you are indeed ready to do some exercise at the very moment. Plus, it is a motivating practice in itself. Imagine throwing those fitting exercise clothes on and sweating on it like a genuine fitness enthusiast.

Look Or Ask For Support

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Find a buddy or a family member who shares the same workout and diet goals as you. He or she can act like a coach on times that you are feeling lazy to push further. This workout buddy will make your journey more exciting, making you stick more with your plan. Both of you may also plan rewards as soon as you finish your little or weekly goals.

Another tip, you may post these plan and workout pictures on social media, so you will find out how people are cheering for you. That itself is motivation and creates an obligation for you to reach your goal because people know it and expect of you already.

The key, aside from making each step doable, manageable, and accessible, is the proper mindset that you should have. As soon as you feel that the enthusiasm and commitment levels seem to drop, go back to the reasons why you started at all and follow the above tips this time.