Techniques to get rid of love handles
5 ways to stay motivated
The person who removes a mountain begins by carrying away small stones.
Did you know that ninety percent of people trying to get rid of their love handles fail? Did you also know that the same 90% started off doing everything correctly but simply stopped? Why did they stop? Why would the not keep going when things were going to well? The problem is motivation. We all know what we need to do, but we simply don’t do it long enough to see any real results. So here are 5 techniques you can apply to help you get rid of your belly fat and get a flat stomach once and for all!
1) Write down your goals
Writing down your goals is a very powerful and effective way to stay motivated. I have my goals posted on my wall right in front of me, so I can see it every time I look up. If your goal is to get rid of your love handles and get a nice, flat stomach, then write it down and underline it. You can even make a list!
• Get rid of love handles
• Flatten stomach
• Lose 30 pounds in by February 14th
• Run 10 miles by April 5th
Seeing your goals every morning before you start your day will put you in that mindset to succeed. It will help you to remember every day that today is one step closer to your goal. I cannot stress enough how important it is to write down your goals. It has worked wonderfully for me and I know it will for you as well. In addition to writing down your goals, write down something that you can do once you’ve reached your goal. For example, “fit into size 6 jeans”. Write down what you will be able to do once you’ve reached your goal. Make plans for your new YOU.
2) Take a picture
Countless studies have shown that humans are visual beings. We respond more to images than we do to words and sentences. When we can see what we want, when we can visual a goal, it is more effective. Get a picture of someone with the body that you want. If your goal is to reduce belly fat, then get someone with a nice toned stomach. You can even take it a step further and put your own face on the body but I don’t think it’s necessary. You can also take a “before” picture of yourself and circle the areas you want to improve. Place your “before” picture next to the one “after” picture; the one with the body that you want. In addition to “reading” what you want, you can also “see” what you want. These are very powerful techniques for anyone. You can apply this to any area of your life that you want to improve. For the purpose of this article, we will focus on getting the body you’ve always wanted. If your goal is to get rid of belly fat, then make sure you can see an image of a body that has NONE. Let your mind absorb the image while you tell yourself, “I want THAT body”.
3) Practice Positive self-talk
Everyone loves a pep-talk! However, sometimes there is no one there to keep you motivated. On those tough days when you just feel tired and unmotivated, practice positive self-talk. You can say it aloud or just think it. If you’re tired, tell yourself, “today is a chance to take one step closer to my goal”.
• “I am one day closer to getting rid of my love handles”
• “I may be too tired work out for a full hour today, but I can still do 30 minutes”
• “I don’t need that extra piece of cake because I want a flatter stomach”
• “I will burn 500 calories today on the treadmill to get rid of my belly fat”
• “I will get a flatter stomach”
Having the ability to filter out negative thoughts and replace it with positive thoughts is a very helpful skill. Your thoughts affect your mood and your energy levels. In fact, your thoughts can even raise or lower your stress levels. If you keep thinking about a stressful situation, your heart rate can increase and you can actually be put in a sour mood. Fortunately, the same can be said for positive thoughts. Focusing on the positive and telling yourself that you can accomplish your goals can increase feelings of optimism and motivation. It sounds simplistic but trust, it works! Your thoughts have energy. They have enough energy to impact your entire body. Just think about placebo studies where people actually recovered from an illness because they “thought” a pill was working; when in fact, the pill had no actual medication at all. Use positive self-talk whenever you feel like you’re not at the top of your game.
4) Outline your game plan – Quantify your goals.
Let’s say you’re dying to get rid of your love handles. In addition to writing down your goals, it is very important to have an outline of how you plan to reach your goal. “Get rid of love handles” may be your ultimate goal, but in order to get there, you fist need to accomplish a series of smaller goals.
It would look something like this:
Overall goal – Get rid of love handles, flatten stomach.
Long Term Goal (Mountain): Lose 24lbs in 3 months. Lose 20 inches by June 14th.
Short Term Goal (Large Rocks): Lose 8lbs a month
Immediate Goal (Little Stones): Lose 2lbs a week
• Burn 2000 calories this week doing cardio
• Weight train for 30 minutes, 3 days this week – 300 * 3 = 900 calories
• Decrease beer intake by 2 = lose 500 calories (250cal * 2)
• Decrease sugar in daily coffee by 1 = 50cal * 7 = 350 calories
• Total = 2000 + 900 + 500 + 350 = 3750 calories (1lb = 3500 calories)
By doing your cardio, exercising, cutting back on 2 beers (or any drink), and having one less sugar in your coffee, you have already lost more than one pound. The other pound will be lost through healthier eating. Can you see it? When you break your goals down into smaller goals, that mountain that you have to move is now a series of rock; and those rocks are collection of small stones that you can handles easily! Losing 2lbs every week for 3 months isn’t a mountain, it’s just small stones. When you quantify your goals, all of a sudden, they become more reachable. “What” you want is great, but “How” to get it is even better.
Another important aspect of goal setting is the deadline! It’s not good enough to say “get rid of belly fat” or even “lose 24 lbs in 3 months”. Without a specific date, you will never have a real deadline which makes it easier for you to keep putting off. You need a specific date to reach you goal. (Lose 24lbs by June 14th). Seeing that your deadline date is getting closer will definitely motivate you to keep working hard and not take any day for granted.
5) Keep a journal
The good thing about keeping a weight loss journal is that you can see patterns in your behaviour and mood. You can actually see the trends of when you tend to do well and times when you tend to struggle. There is no hard and fast rule of ‘how’ to keep a journal. You can write by hand, you can keep a word file on your pc, or you can even have it on your phone; whatever is convenient for you. Write down what you ate, what you did and how you feel. Document how your body is changing (but don’t be obsessive). If you did something that your feel proud about, write it down. For example: it’s a co-worker’s birthday and everyone is devouring the cake when you decided to snack on your yogurt instead. That is a great victory my friend! Remember, you will get rid of your love handles through a series of little victories. Document your little victories.
You might think it’s insignificant, but let me ask you this: Did you become overweight over night? Was it one meal that made you fat? No! It was a series of meals, of bad decisions, of poor choices. All the little pieces of cake, chocolate and junk food ultimately added pound by pound to your body. The same goes for weight loss. You’re not going to get rid of your belly fat overnight. When someone tells you, “it’s just ONE piece, it won’t make a difference”, you tell them where they can shove that little piece! Because you know that little piece over time will be the deciding factor.
Ok so I rambled on a bit there. My point is, having a journal is good because you can document your ups and downs. You will also begin to see that the better you get, the more smaller victories you will accumulate. Then guess what will happen. Those small victories all of a sudden turn into “habit”. What once required will power not needs no hesitation at all. You automatically pass on bad snacks without blinking.
Did the journal do that? No, but it helped you to see just how many times you were and will be faced with temptation and how many times you caved or avoided. You can spot what time of day is the hardest for you. You can identify where you weak points are and adjust accordingly so that you can work around it.
So these are my five methods for staying motivated. I can probably write a separate article on each method to expand on it, which I think I will… so stay tuned to kamaral.com I strongly encourage you to apply these techniques because 9 out of 10 people fail to lose weight because they were not motivated enough to stick with their game plan. Motivation, like anything else, needs practice. Staying motivated is a skill that is a trademark of successful people. These methods are for you to apply because you can’t always rely on someone else to motivate you. You have to motivate yourself.
Thank you for reading and I hope this article will help you on your goal to get rid of your love handles, get a flat stomach, and have the body you’ve always wanted.