Losing Weight is the Easy Part, Maintaining the Weight Loss is What’s Tricky
Four tricks I use to stay locked in on fitness
You might be thinking, what the hell is the point of losing weight in the first place?
Luckily, I didn’t come across this buzz kill statistic until I reached my weight loss goal in January of this year.
Still, 80% was too big a number to ignore.
As it was, I’d felt complacency creeping into my mind as I approached my ideal weight. I wondered what would happen next and what would keep me engaged in putting the time into fitness.
The answer was obvious. I had to up the stakes and create circumstances to help me maintain my weight loss.
Here are 4 tricks I’ve used to stay locked in on fitness this year:
1. Dive into new activities
It’s easy to fall into a routine once you’ve figured out what works for you on your fitness journey.
For me, lifting weights was my go-to type of workout. The idea of sculpting my body has always appealed to me. Creating a weekly training split for muscle groups was fun and easy.
But, after years of doing this, it became boring faster than I’d like.
One day, I decided to explore the cardio section of my gym and discovered a Concept2 rower. I thought, sure, why the hell not?
My first workout was too easy, and I was sure I’d done it wrong. That evening, I went home and looked up videos on using a Concept2 rower and discovered I had misused the machine.
From there, I watched many videos on proper rowing techniques and workouts.
Here’s the short video series I used to get started on the Concept2:
After weeks of working on my technique and beginner-friendly workouts on the rower, I jumped into a Reddit thread. There, I learned about a rowing plan for beginners.
Pete’s Plan is a comprehensive training plan to take rowers from new to intermediate within 6 weeks. Yet, I chose to partake in the 24-week program because it was even easier than the 6-week plan.
Each week, I have new interval, long-distance, and timed workouts to execute. I’m never bored, constantly challenged, and slowly becoming a faster and better rower.
Plus, the physical benefits of rowing have been tremendous. My cardiovascular fitness has increased, my legs and abs are firm and toned, and I’m stronger.
I’m halfway through the 24-week plan and looking forward to starting the 6-week program afterward.
Choosing an activity that mentally and physically challenges you is the perfect fitness combo.
You don’t have to pick rowing as your activity. Running, cycling, jumping rope, or swimming may appeal more to you.
All these activities are solitary, challenging, and rewarding.
2. Set a strength goal
If you’re already a cardio-heavy person, strength training might provide the challenge you need to get going in the gym.
Even though I’ve dedicated a lot of time to rowing this year, I still lift at least once a week. My approach to lifting has changed, though.
I focus more on compound movements to build strength over accessory exercises for aesthetics.
Chasing personal bests on lifts has become my new goal on lift days.
Logging the strength gains in a journal is a great way to track progress and see the results of your hard work and discipline.
3. Identify and address weak mobility
I don’t know about you, but without fail, every few days, a mobility video will pop up on my social media feed.
Sometimes, these clips offer fun challenges and will trend as people try to copy whatever mobility movements are featured.
As you can imagine, I’ve tried and failed.
The effort wasn’t wasted because it showed weakness I would’ve otherwise learned about much later in life.
Instead of ignoring my limitations, I created a playlist of mobility exercises to practice a few times weekly.
My hips have never felt better, and I can sink lower into my squats without lifting my heels off the ground.
If you’re like me and sit at a desk for long periods, adding mobility exercises to your routine will provide the relief you need.
4. Compete
As I stated in Try This Trick to Stick to Your Workout Routine During the Holidays, I love to compete.
Participating in fitness challenges has helped me a lot this year to maintain my weight loss goals.
However, in the past, I’ve also joined recreational sports like basketball, kickball, and racquetball.
Competing is a great way to take your mind off the exercise and lose yourself in trying to win.
When you engage in team sports, showing up becomes less about you and more about ensuring you support your teammates.
Group sports and activities also provide great opportunities to socialize and have fun. It’s also a great way to break up the busy work week.
“It is more difficult to stay on top than to get there.” — Mia Hamm.
I’ve reached my ideal weight and put on weight several times. Without fail, losing the fat was the easiest part of the journey because I had a clear goal.
Once I’d met the goal, my motivation for maintaining my weight tended to wane.
Shifting my mindset beyond the short-term goal of losing weight to the long-term goal of keeping the weight off has been a game changer.
If you’ve lost a chunk of weight and want to lose or control your weight, try my four tricks to remain committed to your healthy lifestyle.
1. Dive into new activities
2. Set a strength goal
3. Identify and address weak mobility
4. Compete
You don’t have to do them at all once. You can mix and match. Try a different one each season of the year. Or choose one until you get bored, and then move on to the next.
The important thing is to keep moving your body and remain mentally engaged in your health.