Just because your neighbor lost weight by taking up running, doesn’t mean running is the best option for you. Keep in mind everyone is different-what works for someone else might not be right for you. Also take some time to think about how you could prevent setbacks in similar future situations. When setbacks happen, get back on track as quickly as possible. Setbacks happen for many reasons-maybe the holidays, longer work hours, or another life change. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.īeing realistic also means expecting occasional setbacks. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue. Also remember that realistic goals are achievable goals. Remember, small changes every day can lead to big results in the long run. But if you say, “I will walk 15 minutes, 3 days a week for the first week,” you are setting a specific and realistic goal for the first week. Effective goals are -įor example, “exercise more” is not a specific goal. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Then some short-term eating and physical activity goals might be to drink water instead of sugary beverages, take a 15-minute walk in the evenings, or have a salad or vegetable with supper.įocus on two or three goals at a time. Set some short-term goals and reward your efforts along the way. For example, does your work or travel schedule make it hard to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers often bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges. Identify things that might pose challenges to your weight loss efforts. Tracking physical activity, sleep, and emotions along with the food diary can be help you understand current habits and stressors while also identifying areas where you can start making changes. This awareness can help you avoid mindless eating. By doing this, you become more aware of what you are eating and when you are eating. Write down everything you eat for a few days in a food diary. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions. Depending on your weight category and risk assessments, your health care provider can offer resources to support a healthy weight, including referral to a registered dietitian and other clinical or community programs, FDA-approved medications or devices, or surgery. But I also wanted to motivate and inspire the people that have been following me to see what they can do every single day.” Mission accomplished.Ask your health care provider to evaluate your height, weight, and any weight-related risk factors you may have. “I wanted to see what would happen to me physically and in terms of fitness in the period of time. “The reason I took on this challenge is because, of course, I wanted to get better at running,” Crockford says in the video. And he plans to keep running in his weekly exercise routine-but just two to three times a week. It simply makes him a smart athlete.Įven though he doesn’t recommend the challenge, Crockford says he does recommend running consistently. But that doesn’t make his completion of the challenge any less valid. In fact, Crockford says he took off Day 18 of the challenge completely due to his own need to rest from illness. The YouTuber says balancing his nutrition with his new upped cardio helped him get lean without losing muscle, which was his ultimate goal.Įven though Crockford completed the challenge, he adds that he doesn’t recommend it as the challenge doesn’t leave room for rest and recovery. That’s about five pounds to us Americans. “In the process of one month of running, I lost about two kilograms,” Crockford says. Though Crockford adds running in the cold mornings wasn’t easy on his mind or body, it did lead to results. Interestingly, he reported running actually made his knee feel better, inferring the exercise acted as a little rehab for the weakened joint. On his last day of the challenge, Crockford intentionally pushed himself “a little harder” than usual and got his time down to 23 minutes.Ĭrockford said he had been dealing with a troublesome knee all year, and was at first worried that the challenge could cause further pain and stress to the joint. #RUNNING CHALLENGE TO LOSE WEIGHT PRO#The pro didn’t give up weight training during this challenge, finding that his times were obviously slower after a leg day. But Crockford’s time got down to 25 minutes within those first 10 days without even really trying. Over the first 10 days, Crockford said he was getting “faster and lighter,” though he wasn’t running with the intention of decreasing his running time.
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