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Man Decides to Lose Weight Because He Doesnt Want to Die Alone - Now, Hes a Tattooed Model
Uplifting News

Man Decides to Lose Weight Because He Doesnt Want to Die Alone - Now, Hes a Tattooed Model

Humans come in all shapes and sizes, and our weight should never be tied to our self-worth. However, we also have to feel good in our own skin. Unfortunately, sometimes, our habits can be a sign that we’re not actually happy deep down.That was the case for a man named Kevin Creekman, who one day realized he needed to make significant changes in his life in order to feel more secure and happy.Struggles Early on in LifeCreekman struggled with his weight ever since he was a kid. In an interview with Brand New Me, he recalled how his younger self just didn’t participate in life. Instead, he stayed home and played World of Warcraft and ate junk food. For a time, he figured there was no point in doing anything else.“I never had a girlfriend. I never was out partying,” he recalled. “I was a pretty addicted World of Warcraft player. My whole life was just spinning around this video game.”You see, Creekman had been overweight even as a child in Germany and found stretchmarks on himself by the age of 10. By the time he was 18, He weighed more than 335 pounds and was bullied a lot. It was around that point that he had a major realization.“I started to lose a lot of weight because I didn’t want to die alone… I didn’t do any sports, so I figured the key was nutrition to lose weight, basically,” he said.Making Some Major ChangesIn an interview with Metro UK, Creekman explained that he had already tried several diets that didn’t work. This time was different, though. He found a friend who also wanted to lose weight, and together, slowly and steadily, they began a structured eating plan and exercise. Eventually, it worked.“I lost about 80 kilos in one year and suddenly I found myself in a new body, to take a second chance at life,” he told the publication.“A new form of willpower was born, to work really hard for everything I want to achieve in life, because I started to believe that everything is possible!”Things didn’t completely change though. Creekman was still insecure about his looks, particularly after his 180-pound transformation left him with loose skin. And, after two surgeries to remove it, he had scars.“I didn’t feel confident because of all those scars,” he continued. “I just wanted to take my shirt off without having to tell people about my story of losing weight.”A Brand New OutlookTo focus on the future and feel like the best version of himself, Creekman turned to tattoos. He felt they were the best way forward and a way to write a new story for himself.“To start a new life, I felt I needed to cover my scars and hide my past. To be free in my skin, without thinking about what other people could see or think about me, that is related to my past,” he explained.Creekman loved the way the tattoos looked and made him feel, so he continued covering himself with art. Eventually, insecurity became confidence.“More and more I feel to be that person I always try to look like,” he said. “My tattoos were the last puzzle piece to build strength, confidence and freedom in my skin.”These days, Creekman is covered in tattoos and has gained fame for his look. He has 1.5 million followers on Instagram, has acted, and is a musician. However, he’s also a social worker and spends his working hours helping refugees learn in German schools.“I believe that everything is achievable. You just need to find what you really want and who you really want to be in life,” he added. “Everything between you and your dream is just willpower and discipline.”Investing in OurselvesThis man’s story is inspiring because he went from one physical extreme to the other. It’s a heartwarming reminder that hard work, willpower, and discipline do pay off. But that’s applicable to all areas of life, not just our looks.Our weight doesn’t define us, but we also have the power to pursue change. We have the power to pursue that dream job, invest in powerful friendships, find a chosen family, or learn a hobby that makes our hearts happy.The most important lesson in this story is that we all need to take time to invest in ourselves. Life can get busy, sure, but we’ve all only got one life to live.More from Goalcast:Man Looks Unrecognizable After Losing Nearly 300 LBS in Remarkable Weight Loss Journey That He Credits to His Late Father How One Woman’s 150-Pound Weight Loss Journey Completely Changed Her Outlook on LifeAdele Has Always Been A Champion Of Self-Love, Both Before And After The Weight Loss

<strong>Khloe Accused of Using Controversial Weight Loss Drug – Are Kardashians Toxic or Are We?</strong>
Celebrities

Khloe Accused of Using Controversial Weight Loss Drug – Are Kardashians Toxic or Are We?

Pick a day and at least one of the Kardashian sisters are the subject of a media storm.This time around it's Khloe Kardashian and the controversial diabetes drug Ozempic, a drug rumoured to be the ultimate weight loss solution for the rich.The drug's off-label use has become so popular that even Jimmy Kimmel mentions it in his 2023 Academy Awards opening, "When I look around at this room I can't help but wonder, 'Is Ozempic right for me?"'But before Kimmel, Khloe Kardashian was already under fire for her alleged use of the drug to acquire her rather new and sleek physique. Khloe and the rest of the Kardashian/Jenner clan adhere to beauty standards and set them, creating a massive divide between fans and haters. That being said, the internet lit up with theories of Khloe using Ozempic to achieve her shocking weight loss. But staying true to her bold and unapologetic self, the youngest Kardashian clapped back at the accusations and how she really found her way to strength and health.Khloe Kardashian’s Weight Loss Journey@khloekardashian/InstagramEven in the early days of the Kardashian’s fame, the three sisters were known for their physique. But Khloe’s appearance wasn’t fawned over as much as older sisters Kim and Kourtney’s. In fact, both online and print media were quite disparaging to Khloe at that time, even designers and photo shoots refusing to supply her with adequate dress sizes. After years of living with the 'bigger sister' moniker, Khloe began her own health and weight loss journey. While she is not the first celebrity to go through a radical weight transformation, she may be the most talked about. In 2017, Khloe hosted Revenge Body with Khloe Kardashian, which started her online fitness presence. The reality star opened up about her weight loss and eating habits, even claiming on an episode of The Kardashians that she eats what she wants, she simply works out to offset it.RELATED: Jordan Peterson Tried to Body Shame a Sports Illustrated Model – But It Backfired SpectacularlyIt's impossible to ignore some of the unhealthy training and food comments seen from the family as a whole, which may have ignited the Ozempic rumors, For instance, Kim Kardashian's dramatic weight loss to fit into the Marilyn Monroe dress threw the internet into a well-deserved tizzy. Between the Kardashian’s dropping weight with help from 'sauna suits' and a new “Heroin Chic” body standard coming back from the 90’s supermodel era, it can be a triggering time for anyone following the body positivity movement.But Khloe, despite her inclusive clothing brand Good American, is still under fire for perpetuating toxic online culture. A heavy-handed use of filters and photoshop have only amplified the rumors of using Ozempic drug for weight loss. But Khloe is having nothing to do with the accusations.Khloe Kardashian Responds to Ozempic Weight Loss Rumours@khloekardashian/Instagram The drug Ozempic went viral on TikTok earlier this year (the hashtag viewed millions of times), showcasing many 'magical' transformations. There were speculations that Mindy Kaling and Elon Musk, along with a slew of other celebrities looking for a quick fix, were using Ozempic to get speedy results. Khloe Kardashian was the latest to be swept up in the storm.But while Khloe was quick to respond to the allegations she has since deleted comments surrounding her appearance. “I openly talk about my nose job and anyone who ‘looks up’ to me must know that I’ve lost over 60 pounds over the years.” She added, “I didn’t know I had to do a running list. Either way, attacking someone is sad in my opinion.” Not only did she address the gossip, but she also brought up a great point about keyboard warriors and their patterns of attacking celebrities through their screens.RELATED: Kendall Jenner Reveals How Her ‘Debilitating Anxiety’ Taught Her a Universal Lesson in Prioritizing Self-CareBut, Khloe didn't stop there and directly jumped on the comments alleging she uses a diabetes medication to suppress her appetite. The comment on her Instagram page lays it out, “The fact that she uses dibetic [sic] medicine to get this skinny is disturbing,” to which Khloe responded, “Let’s not discredit my years of working out. I get up 5 days a week at 6am to train. Please stop with your assumptions. I guess new year still means mean people.”The Kardashians do get a lot of flak, with their every move, pound, and hair color being tracked. That's undeniable, but what's in question is whether it's warranted. They live a public life in which everything they say or do is analyzed and used against them. In an industry where we pin women against women, it’s not a surprise that we demonize and blame famous women for their contributions to societal problems. But these problems existed long before the Kardashian’s fame, so what does that say about their presence online?Are the Kardashians to Blame for Toxic Internet Culture?We typically look to the Kardashian family when body standards change or new trends arise. They have their hands in the beauty, wellness, fitness, and clothing spaces and contribute and shape much of what we see online. Despite being successful businesswomen, the Kardashians are not seen as workforce leaders but as deceitful and famous-for-nothing.While it’s impossible not to acknowledge the impact their choices have on their fans, followers, and society as a whole, is it fair to blame one family for everything wrong with what we see online? As mentioned before, the “Heroin Chic” look stems from the 90’s runway models who sported rail-thin physiques and dark makeup that mimicked under-eye bags. These trends and body standards existed before the Kardashian’s time in the spotlight, and yet we continue to condemn them for adhering to the same standards that we also follow.RELATED: Jameela Jamil’s Fight Against Toxicity In The Media Has Come Full CircleMany times, the criticism of the Kardashians comes from a lack of compassion for what internet culture has done to these women and their self-esteem. Looking at Khloe alone, her weight loss can be thought to stem from the insecurity of all the media and tabloid talk comparing her to her sisters (and never living up). They have experienced the same pressures we all feel at home, except they have an amplified platform and a slew of haters to tear them down minute by minute.Rather than shame the Kardashians for displaying their insecurities, it sets a better example to show kindness by understanding that they are not immune to the same standards imposed on all of us non-famous folk. They make their fair share of mistakes and could be using their platforms to dismantle these systems but that takes courage they might not have at this point in time. The important thing to remember is that celebrities are people too and most likely can’t live up to the impossibly high standards of perfection we expect from them. How could any of us?

How Did Doja Cat Achieve Her Incredible Weight Loss?
Celebrities

How Did Doja Cat Achieve Her Incredible Weight Loss?

Doja Cat (aka Amala Ratna Zandile Dlamini) shut down the 2022 Grammys red carpet when she showed up in a see-through Atelier Versace gown that had everyone raving. She then kept the glamor coming when she accepted her award for Best Pop Duo Performance for “KISS ME MORE” with SZA in a second Versace number. This one had a thigh-high slit and, as Women’s Health gushed, it showed off her “endless” and “super toned” legs and was a hit with fans who dubbed her a “queen.” RELATED: The Shocking Truth About Lizzo’s Weight (And Why We Have It All Wrong)It wasn’t the first time the rapper’s figure got folks talking. Back in 2021, she had people chattering about her visible weight loss. While some criticized her for losing too much weight, others were all for it. One fan even launched a Reddit thread in the hopes of finding out how the Grammy winner lost all that weight. The consensus was that Doja Cat’s weight loss could be attributed to a mix of factors, namely her body type, diet, and exercise. As Doja Cat herself has since explained, she reached her fitness goals by focusing on a healthy balance of working out and eating healthy. However, she has also stressed that her overall goal is to feel happy with herself, not to achieve unrealistic beauty standards. Doja Cat’s Weight Loss JourneyBack in 2019, Doja Cat had her first Billboard Hot 100 hit with “Juicy,” an ode to plump booties which encouraged fans to love their bodies, cellulite and all. Breaking down the meaning behind the song’s lyrics with Genius, Doja Cat honed in on one particular line on the track — “I eat that lunch” — and explained that she keeps trim not by starving herself but rather, by enjoying a mix of healthy and indulgent food. “To keep my figure looking the way it does, I have a diet of two two-pound lobsters, Chick-fil-A, chicken kale Caesar salads, Oreos, and Capri Sun,” she shared. RELATED: Adele, Weight Loss, and the Controversy Surrounding Her Shocking TransformationSeeing as Doja Cat is all about self-love, it may be hard to believe that the outwardly confident rapper has struggled with body image for most of her life. In 2020, she spoke candidly to Cosmopolitan Middle East, revealing, “Growing up, I definitely had body dysmorphia. Without a doubt. And I’ve had it since,” she said, explaining, “It started in my teens, which I think is where it starts for a lot of people. I started really growing and I never really thought I looked good in a lot of the stuff I wore.”These days, she’s still working to get to a happier, healthier place of acceptance but as she told the mag, it’s not about weight loss at all. “I just try to focus on eating well, but I definitely still struggle with body dysmorphia a bit now,” she shared. Something else that helps is music. Speaking of “Juicy,” she mused, “I feel like that song was therapeutic for me. I kind of made it for myself – well, the meaning behind it, at least. I was kind of doing it for my own happiness and I feel like other people can definitely pull some joy from that, too,” she said.The Doja Cat DietDoja Cat’s super-fit physique has left many wondering about the secrets behind her weight loss journey. Above all, fans of her new look have been asking what Doja Cat ate to lose weight and, thanks to her social media, we have a pretty good idea of her diet plan.As it turns out, a healthy diet is a key part of the rapper’s fitness regimen, as she demonstrated during a 2020 Instagram fridge tour. Going through all of the food inside, she showed fans she had a box of quinoa, a box of Mediterranean tuna, a whole slew of sauces and condiments, and some bottles of wine. There was also an entire box of “wellness shots” from Erewhon, all packed with nutrients and antioxidants. However, despite eating healthy most of the time, Doja Cat still makes sure to indulge and doesn’t forbid herself from having the treats she loves. That was made evident in 2021 when Postmates shared Doja Cat’s order history, giving fans insight into what she likes to eat most. RELATED: Why We Need To Talk About Rebel Wilson’s Shocking Weight LossAccording to Postmates, she’s been using the service since 2015 and her top three go-to merchants are Jack in the Box, Tsuri, and Panera Bread. While she sometimes uses the service to order healthy snacks (think blueberries, raspberries, blackberries, grapes), she knows how to spoil herself with a Shack Burger and fries from Shake Shack or a bean and cheese burrito and cheesy roll up with Fire sauce from Taco Bell. The one item she has ordered the most, though, is broccoli cheddar soup from Panera Bread. She’s also obsessed with seafood. For her birthday in 2020, Doja Cat spent over $400 on a massive order from Catch LA, which included king crab tempura, grilled Spanish octopus, and grilled jumbo prawns. Meanwhile, when she cooks for herself, she keeps things as healthy as possible. As she tweeted in December 2020, “I eat two eggs and spinach tortilla [with] caramelized onions, pepper jack cheese, and hot sauce and roll it up. I also eat a lot of seaweed.” But she also knows how to get fancy. Doja Cat often posts videos of herself cooking to Instagram and has made everything from a mega fancy lobster and beet dish to a mushroom soup with egg and maple syrup-dipped dates.However, her all-time favorite food is lobster. As she told Kidd Nation in 2021, “I love lobster. A steamed lobster. Not grilled, not poached.” Asked if she dips it in butter, she shared, “I like to kind of go the healthier route cause that's a lot of cholesterol, so I just eat the lobster with my bare hands with a little bit of lemon.” It’s clear that good food is a big key to her weight loss and she may soon be sharing all of her fave dishes on TV because she’s actually planning a cooking show. As Rolling Stone learned in 2021, she especially loves making French dishes, like classic fondue, but also blending cuisines (think Wagyu sandwiches with Gruyere truffle cheese). Apparently, her love of cooking started thanks to an “insanely French” ex-boyfriend and now, she’s obsessed. As her manager, Lydia Asrat, told the outlet, “Amala loves to cook. You’d think she just wants to be a housewife. If Amala could stay at home and cook for a month, she would,” she mused. “That’s her in her element. But Doja can’t.”The Doja Cat Workout In addition to eating healthy, Doja Cat’s secret to weight loss includes a rigorous workout regimen. As she revealed in a 2021 Instagram Live, "it used to be rehearsals for award shows" that kept her fit but now, when she’s not putting on shows, she hits the gym. Opening up about her workout routine, Doja Cat shared that she does loads of weight training exercises on upper body days, including shoulder presses and bicep curls. “I do push, I do pull,” she explained but admitted she’s not good at naming the actual exercises because “my friends and I are working out together so they tell me what to do.” RELATED: Rebel Wilson Had To Learn One Powerful Truth Before Losing WeightMeanwhile, on lower body days, her go-to's include kettlebell exercises and jump squats. "I love doing squats," she gushed. "Don't know why but my bottom half responds to it a lot and you can see it immediately." The same can’t be said about her upper body, though. "I've just always had noodle arms my whole life,” she quipped. While her workout routine is made up of simple, classic exercises, it’s anything but easy. Watch the clips she shares of herself at the gym and you’ll see Doja Cat always gives it her all, whether she’s doing resistance band running, kettlebell squats, leg curls, working with weights, or dancing.Doja Cat Shut Down Body ShamersWhile lots of fans loved Doja Cat’s new look following her recent weight loss, others worried she had lost too much weight. Some even wondered if she had undergone any sort of weight loss surgery. Well, the rapper had enough of the critics and clapped back at people saying she was too skinny via Instagram Live in June 2022.RELATED: Woman Ruthlessly Bullied By Dance Teachers For Being Overweight Breaks Stereotypes And Gets The Last Laugh“It's literally my f****** choice to eat more healthy and work out,” she slammed. “I'm really f****** sick and tired of y'all talking about my body." Addressing those hating on her new figure, she continued, “I used to be thicc and that's forever going to be your problem. Your problem. Not mine. So you can keep suffering about how my body looks because, b****, I'm living my best life. I'm happy.”The rapper then said it was “hella creepy” that people were talking about her body so much and concluded, “You wish I was thicc 'cause you want to f*** me. It has nothing to do with my health or my happiness 'cause I don't even look underweight."As Doja Cat shows us, embarking on a weight loss journey should always be a personal choice fueled by personal goals – not ones set by the outside world. Instead of striving to achieve someone else’s definition of beauty, you should only ever lose weight for your own personal happiness and, of course, your health. KEEP READING: How to Get Toned Like Megan Thee Stallion: Her Diet, Workout Routine, and Weight Loss Journey

Weight Loss Motivation Tips to Keep Your Lifestyle Goals on Track
Diet & Exercise

Weight Loss Motivation Tips to Keep Your Lifestyle Goals on Track

Making a lifestyle change is hard work. You often need to override your current habits, get out of your comfort zone and develop new routines. Finding the motivation you need to achieve success isn’t easy. And staying motivated over the long term to hit your goal weight can be just as tough.When it comes to weight loss, so many factors are at play when it comes to sustaining motivation as well as weight loss maintenance. You may be cutting calories, adopting healthy eating, starting an exercise routine and dealing with comments from family members or friends about your new choices, not to mention dealing with everything else in your life. But how to get motivated to lose weight and to keep it off, you may need to adopt new ways of thinking and healthy food intake habits to keep you on track. Here’s what you should know about the (perfectly normal!) struggles many people have when it comes to losing weight, as well as some tested tips for regaining your focus. You can do this! Losing weight: Common strugglesWhether you’re starting an official program or navigating this journey on your own, you may find yourself having a hard time keeping up with your newfound weight loss goal. There are a few reasons you might struggle, even if you’re far along in your weight loss plan and have seen success so far. Maintaining motivation over time takes mental focus and hard work (not to mention a healthy meal or two!)Here are three common weight loss motivation struggles: Focusing too much on on external motivationIf your focus for losing weight is to please other people, or fit into societal standards about what the ideal body should look like, you will likely lose your motivation to continue on your weight loss journey. Why? Because extrinsic motivation—motivation that’s fueled by external accolades and pressure—isn’t as sustainable as intrinsic motivation—the motivation you find within yourself.Extrinsic motivation is categorized by two things. First, there’s avoiding the guilt of not meeting other people’s (or society’s) standards. Then, there’s people pleasing, the desire to win approval from other people. While extrinsic motivation can work well in the beginning, giving you a jumpstart into a new, healthy lifestyle, it won’t allow you to keep up with your weight loss goals over time. Letting your stress go uncheckedLosing weight is sometimes quite a difficult endeavour to undertake. Yet, life still goes on even when you’re working toward this big goal. It’s important to find ways to deal with the stress of everyday life while you’re working on weight loss. Even if this means having to scale back on your exercise so that you can take your dog for a walk and get fresh air, grabbing coffee with a friend so you can get some necessary social time in, or even meeting with your therapist to help manage your stress. (Srdjanns74 / Getty)Too much stress can wreak havoc on your mind and your body. When your body is stressed, the hormone cortisol shoots up. Chronic stress (and that cortisol release) has been linked to increased appetite and weight gain. It can also make you tired, which leads to less energy to work out and a lowered ability to maintain willpower when it comes to keeping up with your healthy habits. Having a perfectionist mindsetWeight loss—like any lifestyle change—is about persistence over perfection. If you’re beating yourself up over every missed workout, every unhealthy snack or every pound gained instead of lost, you’re going to burn out quickly. It’s impossible to maintain perfection when you’re dedicated to weight loss —you’re only human, after all. Operating from an all-or-nothing mentality with lots of restrictions built in (like off-limits foods) can lead you to binging or even giving up entirely. Focus on your journey as a whole, not on every little choice you make having to be perfect. How to stay motivated in your weight loss programStaying in tune with yourself is the best way to maintain weight loss motivation over time. First, harness your inner confidence and autonomy. As mentioned, intrinsic motivation, which comes from within you, is far more likely to help you in accomplishing long term weight loss. Relying on, and pleasing, yourself is far more motivating than losing weight simply to please others or fit in. Just as it is with the American singers Lizzo, weight loss, and Doja Cat's weight loss, body positivity can be a good thing, but not if you’re doing it for the wrong reasons. Accepting yourself as you are outside of how others perceive the way you look is sometimes the better long-term option. (Getty)Check in with yourself periodically about your weight loss goals and intentions. Tuning in to how you are feeling, where your stress levels are at and how you can best work to take care of yourself will be far more motivating than any outside force. When you treat yourself and your body with respect and kindness, you will believe that you are worth doing anything you set your mind to. Tips for staying motivated to lose weightIn addition to finding intrinsic motivation, there are a number of ways you can help inspire yourself to stay motivated. While some of the ideas on this list may seem extrinsic (like enlisting an accountability partner to help motivate you to lose weight), when the ideas come from a place of self worth and self actualization, these outside forces fulfill your goals and desires, not other people’s. Use the tips below as a jumping off point for developing the practices that will help you stay motivated to lose weight. Some of them will speak to you while others won’t fit with your weight loss journey or goals. That’s okay. By curating your own unique motivation techniques, you’ll be successful on your own terms. Set achievable goalsKeep the focus on progress, not perfection. Set a weight loss goal for yourself that you know you can achieve rather than a too-lofty benchmark that you may not be able to meet. This way, when you accomplish your goal, you can feel a sense of pride that will motivate you to keep going. Smallering milestones to meet will create sustainable motivation to keep you moving in the right direction.Zero in your “why”Determine why you really want to lose weight. If you’re focused on meeting societal standards and pleasing your partner (or other family members), remember that these “whys” are based on extrinsic motivation, which won’t be sustainable. Think about what weight loss will bring to your life: Will you be able to stop taking certain medications? Reduce your risk of certain diseases or conditions? Have more energy to do the things you love? Feel more comfortable within your body? Whatever your why is, identify it and keep it top of mind. Build your confidenceIf you’re having a hard time finding the internal motivation you need to keep going with your weight loss goals, work on building your confidence and loving yourself as is, right now. Losing weight is an important, sometimes life-saving, goal. But accepting yourself for who you are, at any size, gives you the necessary inner strength to believe that you are worthy and enough to make changes that will benefit you. Create a vision boardHaving a visual of what your weight loss will bring to your life can inspire you to keep going. Maybe it’s a picture of your kids taped to your exercise bike. Maybe it’s a screensaver of an adventurous destination you want to travel to on your computer. A visual reminder of your why that’s rooted in what motivates you from within can keep you focused on your weight loss goals. Conversely, photos of super skinny models will only make you feel ashamed and unworthy—don’t surround yourself with unrealistic images of beauty and societal standards that nobody can meet without the help of photoshop and filters. Tackle your emotional hurdlesWhat’s stopping you from becoming your best self? Typically when people begin any kind of transformational journey, including a weight loss program, intrusive thoughts and feelings can come up. Sometimes these are voices from people in our past, emotional pain from not-so-great memories and other trauma you may have faced. Give yourself the time and space to work through any issues that arise, enlisting a therapist if you need additional, professional guidance. Keep a journalDocumenting your weight loss journey can be motivating so you can see how far you’ve come. This isn’t a food diary where you write down everything you eat, which usually just makes people feel anxious and guilty. (Ranta Images / Getty)This is more of an emotional diary where you can track how you’re feeling about your weight loss, how you’re maintaining motivation, what’s been hard or easy for you and so on. Being able to write down your thoughts and feelings can relieve stress and serve as a reminder for your future self about where you were in different stages of your weight loss journey. Clean out your fridgeTypically, eating healthy is one of the main weight loss goals people have. One easy way to accomplish this is to clear out any foods that don’t fit with your new lifestyle from your fridge and your pantry. This doesn’t mean that you have to purge everything with sugar or fat. But you can think about what foods are worth indulging in and which ones just aren’t. Maybe you keep your favorite candy on hand as a treat but you toss the (already stale) cookies that you don’t love quite as much. Stocking your home with nutrient-rich foods that you actually like to eat will help you maintain your weight loss motivation. You have to make room for those items. Clear out your closetIt may seem counterintuitive to suggest that you give away any clothing that doesn’t fit you—especially clothes you’ve been saving to wear until after you’ve lost weight. However, when you see these items hanging lifelessly in your closet, they tend to not be very motivating. They just take up space. Instead, donate anything that doesn’t fit you right now and create a wardrobe of items that you feel confident in. Chances are the items you’ve been saving are old and out of style anyway. Feeling good in your body, right now, is better motivation than seeing clothes you can’t fit into—especially if you feel guilty or ashamed because your body isn’t ready for them quite yet. Track your progressFind a way to track your weight loss to help you stay motivated. Some people take a photo each day, do weekly weigh-ins, vlog about their progress—do whatever works for you to have a tangible record of your actual weight loss. (Zinkevych / Getty)This helps you see how far you’ve come, which is motivation to keep going. Do a social media purgeTake stock of your social media feeds and determine if the accounts you follow are helpful, or decidedly not helpful, as you work to lose weight. Follow any unmotivating or toxic accounts—especially any accounts that make you feel bad about yourself physically or mentally. Feel free to block or unfollow toxic people (even people you know in real life). Fill your feed with inspirational people and accounts that encourage you to keep going, make you laugh and help you de-stress in general. You can also limit your time on social media and work toward connecting with loved ones directly. Move your body every dayDo some form of physical activity. Even just five minutes of exercise can boost your heart rate–and your mood. While dietary changes are typically what help people lose weight, moving your body in some way can contribute to weight loss as well. (Prostock-Studio / Getty)Find an exercise routine or workout that you actually enjoy and stick to it. Whether you walk outside, do yoga or crush hardcore weight classes at the gym, exercise can make you feel good inside and out. Find an accountability partnerIs there someone in your life who you can talk to about wanting to lose weight? Someone who you can turn to when you’re feeling your motivation wane? Someone who will check in with you and keep your spirits high? Think about who this person could be: Your partner, a friend, a parent. This person can hold you accountable to your goals and give you the push you need to keep going when you feel discouraged. Be competitiveIf you’re the type of person who thrives in the face of a challenge or friendly competition, enlist a buddy to compete with you, in a healthy way, with your weight loss. You can encourage each other to hit a certain goal by a certain date, compete in how many workouts you can complete in a month or train together for a big competitive event, like a 5K or a marathon. If competition lights a fire under you, it can be a fun way to keep motivated. Work on your self talkThe voice in your head could be your best friend—or your worst enemy. Start being aware of how you talk to yourself when you’re doing what you’d consider a “good job” losing weight. Do you give yourself the credit you deserve or do you downplay your milestones? Also pay attention to how you talk to yourself when your motivation wanes or you do something that’s not in line with your exercise, food or health goals. Do you beat yourself up about it or accept that you’ll make mistakes and gently prod yourself to get back on track? Your inner advocate (or critic) can either inspire you to keep going or hold you back from truly feeling like you’ve accomplished your goals. Reward your milestonesWeight loss journeys need to include rewards for yourself. Make a plan for how you’ll give yourself those rewards, and you’ll contribute a lot towards your personal weight loss success.Give yourself a budget for something fun you can do for yourself, like getting a massage, buying a new outfit or treating yourself to a fancy dinner at your favorite restaurant. (wundervisuals / Getty)Determine when you will get your rewards—is it after losing a certain amount of weight? After a month of sticking with your plan? Figure out how you will measure success and give yourself the credit you deserve by rewarding your hard work. This will help you stay motivated to get the next reward—and the next on, and the next one and so on. Don’t be too hard on yourselfLosing weight is a journey, not a quick fix. Not only is it hard to lose weight, but it’s hard to stick to a diet perfectly and maintain an exercise routine, as well as simply live your life. Weight loss doesn’t happen overnight and you don’t automatically become a totally different person when you start losing weight. You’ll still have insecurities. You’ll still have stress. So be sure that you’re not being too hard on yourself if you’re not changing quickly enough or you feel like you’re not making enough progress with your weight or in other areas of your life. Weight loss takes timeGive yourself the time and space to make the necessary lifestyle changes you need to make in order to be successful in losing weight. It may take years to adapt to a new lifestyle, especially if this includes new ways of eating and moving that don’t come naturally to you. Staying motivated over the long term comes from within: You have to believe that you can do this over the long haul and that means having the confidence to know that these incremental changes will add up over time.(Inside Creative House / Getty)Dig deep into yourself for that intrinsic motivation, knowing that you are worth the time and effort it will take to ultimately lose weight and make your new lifestyle stick. As your confidence builds and you see results, you’ll be inspired to keep becoming the person you were always meant to be.

The Real Reason Richard Simmons Disappeared Is Tragic - Where Is He Now?
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The Real Reason Richard Simmons Disappeared Is Tragic - Where Is He Now?

Often noted for his candy-striped bicycle shorts and bedazzled tank tops, Richard Simmons was a fixture in American fitness and popular culture. For more than four decades, the fitness guru and entrepreneur was featured on television shows, cookbooks and, of course, as the face behind the world-famous Los Angeles fitness studio, Slimmons. However, in 2014, Richard Simmons disappeared from the public eye.RELATED: Woman Ruthlessly Bullied By Dance Teachers For Being Overweight Breaks Stereotypes And Gets The Last LaughThis is a 74-year-old man whose boundless energy, inclusivity, and upbeat personality saved thousands, yet who was there to save him in his time of need?A Podcast Reached Out to a Missing Richard SimmonsFilmmaker Dan Taberski's released the "Missing Richard Simmons" podcast in February 2017. Taberski simply wanted to track down his old friend after Simmons mysteriously stopped showing up to the workout class he had taught for more than 40 years. He fell off the grid, and even cut off his closest friends. RELATED: Adele, Weight Loss, and the Controversy Surrounding Her Shocking TransformationThe podcast explored the theories about Simmons' abrupt disappearance, and even spoke with friends and family of the workout guru. Simmons was quick to respond to the buzz surrounding the podcast. He took the opportunity to address his fans through an April 2017 statement to People magazine:“Hello to everyone who has shown concern for me and sent their good wishes. You will never know how much it means to me. Aren’t you sick of hearing and reading about me?! LOL Well by now you know that I’m not ‘missing,’ just a little under the weather. I’m sure I will be feeling good and back home in a couple of days..."Wild Theories About Simmons' DisappearanceIn August 2022, TMZ Investigates: What Really Happened to Richard Simmons was released, and fueling more speculation about his disappearance. While the documentary explored some far-out theories -- including that Simmons was being held hostage by his housekeeper -- the real explanation was finally revealed. Simmons simply suffered a knee injury. RELATED: Rebel Wilson Had To Learn One Powerful Truth Before Losing Weight(Simmons himself shot down the housekeeper theory in a 2016 call to the Today show: "Right now, I just sort of want to take care of me. I just really don’t want to do anything. I don’t want to be traveling anymore … it’s taken a toll on me.”)Richard Simmons Wasn't Anyone's 'Hostage'A doctor in the TMZ Investigates documentary said, "Around the time he disappeared, he needed a left knee replacement. If he didn't get one, he might never be able to exercise again." Apparently, the possibility of surgery and a sedimentary life caused Simmons to sink into a deep depression. Simmons once again took the opportunity to squash any sort of wild rumors sparked by the documentary. His representative, Tom Estey released a statement, "Richard is eternally grateful for the continuous outpouring of love and gratitude he has received from across the globe. He is happy, healthy and living the life he has chosen to live.” Simmons also posted his own brief Facebook statement on Aug. 24, 2022, thanking supporters "for Thank you, everyone, "for your kindness and love!"What Happened to Richard Simmons' Knee?Simmons’ knee problems began in 2014, and required extensive surgery. However, the right-knee replacement was painful, and delayed work on his left knee. As far as sources know, to this day, Simmons still hasn't received corrective surgery on his left knee, and he requires a cane to walk. He has never been the same person since. RELATED: Adele Has Always Been A Champion Of Self-Love, Both Before And After The Weight LossSimmons has always been concerned with his legacy and image. The documentary claims he wants to be remembered as a "vibrant, healthy man," and not "an elderly man with medical problems."A Legacy of Fitness and Inclusivity Richard Simmons instructing a fitness class at Slimmons The flamboyant, frizzy-haired fitness guru didn't have an easy start. He was born and raised in New Orleans and, from a very early age, he began to over-eat. Simmons' obesity took a negative toll on his self-worth. RELATED: This Guy Wanted to Lose Weight for a Woman, But the Ultimate Reward Was Unlocking his PotentialIn an emotional interview from the 1980s, Simmons admitted, “I went through a lot of hurt as a child. I was the largest child in school. At the age of 15, I was 200 pounds. I went to my first Halloween party dressed as a couch. I was the one made fun of; I felt very bad about myself."Simmons relocated to Los Angeles while in his early 20s, and noticed that most fitness clubs were targeting people who were already fit. That's when he decided to make it his mission to create a fitness environment open to people of all shapes and sizes. 'Sweatin' to the Oldies' Made Fitness Fun - and ProfitableRichard Simmons' Sweatin' to the OldiesIt wasn't long before word spread about Simmons' eccentric fitness classes and he began selling workout videos and tapes. Simmons has sold about 65 million tapes, DVDs and cassettes. His bestselling fitness tape, Sweatin’ to the Oldies, grossed more than $200 million alone.Richard Simmons has helped to change so many people's lives, as they looked to him for health and fitness motivation. He opened the door for people of all ages, shapes and sizes to achieve their goals and better their lives. In doing so, he created a legacy that few can ever replicate. KEEP READING: How to Get Toned Like Megan Thee Stallion: Her Diet, Workout Routine, and Weight Loss Journey

Hayden Christensen 'Becoming' Darth Vader Again Took Willpower but Was It Too Dangerous?
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Hayden Christensen 'Becoming' Darth Vader Again Took Willpower but Was It Too Dangerous?

Obi-Wan Kenobi debuted on Disney+ on May 27 of this year starring Ewan McGregor and Hayden Christensen. Fans gathered in living rooms around the world to watch the newest addition to the Star Wars universe. The first two episodes dropped at the same time, allowing the series to set up its premise: ten years after Order 66, in a galaxy where force users are hunted down, a clearly traumatized Obi-Wan Kenobi is called to rescue the missing Princess Leia.RELATED: What Happened to Hayden Christensen? The Dashing Star Wars Lead Who DisappearedThe series sees McGregor reprise his role as Obi-Wan Kenobi and the much-anticipated return of Hayden Christensen as Anakin Skywalker and Darth Vader. The promise of new interactions between Vader and Kenobi was one of the major draws of the new series, and it didn't disappoint, adding action as well as pathos to one of Star Wars' pivotal relationships.It appears to have been relatively easy for McGregor to physically become Obi-Wan again. It has been seventeen years since Revenge of the Sith was in theaters, and while McGregor has aged well in that time, he's still believable as an older Obi-Wan. It was more of a challenge for Christensen to transform his body fitting for Darth Vader.The Physicality of Darth VaderDarth Vader in Star Wars Episode IV: A New HopeIn the original trilogy, Vader is 6'9'', with a massive frame to match. The goal was to make him instantly recognizable as an imposing presence, and between his costume design, his voice, and the fact that he towers over everyone, it's safe to say that the filmmakers succeeded. RELATED: Ewan McGregor’s Response to Racist Star Wars Trolls Attacking Moses Ingram Was Powerful – But SadIt's common knowledge that Vader is voiced by James Earl Jones, but the man in the suit in the original trilogy was body builder David Prowse. He stood at 6'6'' and was nearly 200 pounds. As anyone can see, Prowse was considerably larger than Christensen, who is 6'1'' tall and usually weighs about 160 pounds.The height difference between Vader and Christensen was addressed with lifts and no doubt some creative camera angles and other filmmaking tricks. But that still left the issue of Vader's heft which is especially relevant, since Obi-Wan Kenobi features a scene of Vader out of the iconic suit. Hayden Christensen on Gaining Thirty Pounds for Obi-Wan KenobiHayden Christensen as Darth Vader in Obi-Wan KenobiIn a recent interview with Fatherly, Christensen revealed that he put on an additional 30 pounds of weight to properly embody Darth Vader. "I needed to become that character again, physically," Christensen says. "I just consumed as many calories as possible. I put on 25 or 30 pounds to fill out that [Darth Vader] suit."RELATED: Robert Pattinson Refused to Do One Dangerous Thing for The Batman, Calling It 'Part of the Problem'The transformation took nine months, and the results didn't last. “I try to avoid the dad bod thing. And I was trying to maintain that Vader body after we finished. But, honestly, I pretty much just went back to my old diet. I kind of deflated after that."Christensen's tone in the article was laidback and jokey. But honestly, should he have been so okay with such an extreme physical preparation process for a role?Actors Speak Out Against Bulking up for Movie RolesChris Hemsworth as Thor in Thor: Love and ThunderStar Wars isn't the only franchise that expects its actors to tirelessly work out. Actors working under the Disney umbrella and beyond have recently spoken out about the expectations put on them by Hollywood to bulk up for movie roles. Robert Pattinson made waves in 2020 when he told GQ that he wouldn't be working out in preparation of playing Bruce Wayne in The Batman. "I think if you’re working out all the time, you’re part of the problem," Pattinson says. "You set a precedent. No one was doing this in the ’70s. Even James Dean—he wasn’t exactly ripped."Pattinson makes a good point, the further actors are willing to go in their physical transformations, the more studios and audiences will expect to see trim, overly-muscled bodies.RELATED: Star Wars: How George Lucas Made The Movie Nobody Believed InWill Poulter took it a step further, warning that these practices are not only harmful for actors - they're harmful for moviegoers as well. Poulter will be playing Adam Warlock in the upcoming Guardians of the Galaxy, Vol. 3. In an interview with The Independent he warned fans not to try and imitate his diet and workout regimen."The most important thing is that your mental and physical health has to be number one, and the aesthetic goals have to be secondary. Otherwise, you end up promoting something that is unhealthy and unrealistic if you don’t have the financial backing of a studio paying for your meals and training. [...] I wouldn’t recommend anyone do what I did to get ready for that job."The conversation surrounding these physical transformations, and the effect they may be having on male moviegoers, is only the beginning. We can only hope that, as the conversation evolves, Hollywood will return to depicting a wider range of male body types in its films that don't rely on brutal body transformations.KEEP READING: Marvel's Will Poulter Called One Thing about Superheroes 'Unhealthy' - And He's 100% Right

How to Get Toned Like Megan Thee Stallion: Her Diet, Workout Routine, and Weight Loss Journey
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How to Get Toned Like Megan Thee Stallion: Her Diet, Workout Routine, and Weight Loss Journey

Getting healthy and in shape requires hard work and finding the right weight loss motivation isn’t always easy. When embarking on a personal weight loss journey, it’s important not to focus too much on mere weight loss and the number on the scale. RELATED: SMART Fitness Goals Examples to Motivate YouRather, as Megan Thee Stallion shows us, you should make health a priority and set smart goals. In other words, goals that reflect the results you want while being realistic and achievable. Indeed, the “WAP” rapper is a prime example of what losing weight the right way is all about. Megan Thee Stallion’s Weight Loss JourneyMegan Thee Stallion has always looked great, but in January 2021, she told fans she was embarking on a journey to lose weight and get fit. As Megan noted, she planned to do so in a healthy, sustainable way by switching up her eating habits and exercise routine. RELATED: Weight Loss Motivation Tips to Keep Your Lifestyle Goals on TrackMegan shared she was cutting out junk food, embracing a healthy diet, and getting a personal trainer who would push her to work out. She also promised to document her progress in a vlog series called Hottie Bootcamp. Explaining why it was important to make her weight loss journey so public, the rapper admitted it was because she knew it would hold her accountable. However, she also made sure to explain that “this journey is not necessarily about me losing weight. This is about me just getting healthier in general and me seeing how I can transform my body in the healthiest way possible” and “figuring out what’s best for me and my overall health.” Megan Thee Stallion’s Workout RoutineThe two major pillars of Megan Thee Stallion’s health journey were diet and exercise. She teamed up with personal trainer Timothy Boutte to help her in both departments and when it came to the latter, he made sure to work all aspects of her body. Every few days, the rapper shared footage of herself keeping things fresh and trying new exercises as she took part in an anaerobic workout, booty workout, cardio with weight training, and strength HIIT training.RELATED: 125 Hard Work Quotes To Help You Keep Your Eyes On The PrizeShe also tried boxing and pole dancing lessons and made use of everyday workout gear found in most gyms, like the elliptical, BOSU ball, resistance bands, and dumbbells. By February 2021, Megan had already lost 10 pounds and by March 2021, her abs were the stuff of envy. Consistency and dedication are key when embracing a new workout plan and the rapper had plenty of both. In fact, as of July 2022, she was still fully committed to exercise. Showing off three intense workouts in a single Instagram video, Megan shared some more of her go-to's, including doing kettlebell exercises, using a cable machine, and walking the stair-climber.Megan Thee Stallion’s DietThe other major key to Hottie Bootcamp’s success was diet. As Megan Thee Stallion explained at the start of her transformation, she loves food but she wanted to establish healthier eating habits. As she told fans, "I like to snack and I like to eat whatever I want to eat and I just feel like the things that I've been eating have been not so good for my body and been slowing me down,” especially while performing. Once again, personal trainer Timothy Boutte stepped in and revolutionized her meals. Her days would now start with a pre-workout smoothie for breakfast. Made with strawberries, blackberries, bananas, kale, organic peanut butter, almond milk, and ice, the smoothie provided plenty of flavors, as well as fuel for exercising. RELATED: She Lost 190 Pounds by Abandoning Years of Yo-Yo Dieting and Committing to Healthy ChangeAs for lunch and dinner, meals consist of a healthy protein, like sea bass, and plenty of veggies. And when it came to her favorite — snacking — Boutte stocked her fridge and pantry with plenty of healthy options, like fresh cut fruit, almonds, and everything she’d need to make a healthy yogurt parfait with granola and berries. He also made sure that she threw out all of her junk food and while showing off a grocery haul, explained the importance of switching to fresh ingredients, saying they’d be doing groceries every two days. Proper hydration was also a priority. "One thing that has helped me a lot is drinking a gallon of water a day," Megan told fans. Megan Thee Stallion's Body Positivity LessonsMegan Thee Stallion was a proponent of body positivity long before her weight loss journey began. In 2020, she released the self-love anthem “Body” (which appeared on her debut album, Good News) and, as she told Stephen Colbert, the song “is definitely about people just celebrating their bodies.” That year, she also performed the track at the American Music Awards and before she hit the stage, she shared a powerful message with all those listening. “I love my body. Every curve. Every inch. Every mark. Every dimple,” she proclaimed. “You may not think my body is perfect, and it probably never will be. But when I look in the mirror, I love what I see.” RELATED: How Did Doja Cat Achieve Her Incredible Weight Loss?In fact, Megan is so passionate about self-love and self-acceptance that she’s actually the one who coined the phrase “Hot Girl Summer.” As she explained to The Root, “it’s just basically about women — and men — just being unapologetically them, just having a good-a** time, hyping up your friends, doing you, not giving a damn about what nobody got to say about it.” Everyone's journey to healthy living will look different, but Megan Thee Stallion shows us that the goals should be the same for everyone: getting healthy, rather than shedding pounds. Make sure to love yourself, rather than chasing modern beauty standards. KEEP READING: Rebel Wilson’s Latest Comments on Body Shaming Expose a Dangerous Problem in Our Society

Why Power Walking Is an Underestimated Part of Health
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Why Power Walking Is an Underestimated Part of Health

Even if not done intentionally, it's likely that you've power walked at some point in your life. Whether it was to catch a bus before it pulled away or to reach an elevator before it closed, power walking is a natural way of walking more expediently. Power walking isn't just walking quickly. When done with intention, power walking incorporates arm movements along with quick strides. Consistent power walking is also associated with a host of health benefits, from improved joint and cardiovascular health to better emotional health and well being.The best part about power walking? It can be done almost anywhere – whether you're getting a quick stint in walking through a parking lot to your destination, at a local park or even around your own neighborhood.In this article, we'll explore what power walking is, how to do it correctly, how power walking benefits your health and tips for how to get started.How to Power WalkPower walking is essentially what it sounds like – walking at a swift pace. However, there are some posture precautions and techniques to consider incorporating to get the most out of your next power walk. Pay attention to posture(Getty)Power walking is best performed with proper posture and form. This includes keeping your eyes focused straight ahead with your head upright. Pay attention to your shoulder placement as well. Keep shoulders rolled back and maintain core engagement by pulling your belly button in toward your spine. During the duration of your power walk, pay attention to how your neck and shoulders feel. If you notice tension or discomfort, release and reposition to alleviate it. Practicing proper power walking form helps improve speed and will help avoid potential injuries. Focus pressure on the heelSimilarly to walking and running, your heel should absorb the pressure of each step rather than your full foot or toe. Ensure you're landing heel first, then rolling through the rest of your foot during each step. Move your armsWhen done properly, power walking benefits your upper body as well. Keep each arm positioned at a 90-degree angle, swinging back and forth so that the opposite arm is in front of your leading leg. For example, your left arm should be swinging forward when stepping with your right foot. Use short stridesA proper power walking pace should feel more challenging than walking. While the right pace for a brisk power walk can vary from person to person, tracking your steps per minute using an app or heart rate monitor device can be a great place to start. How is power walking different from regular walking?There are similarities between the muscle groups that power walking and regular walking engage. Quads, calf muscles, hamstrings and hip abductors are all engaged during both regular walking and power walking. While regular walking is mostly a lower body workout used to burn calories, power walking takes this a step further by engaging your upper body as well. When done properly, the shoulders, upper back and core are all being toned during a power walk. The Benefits of Power WalkingImproved cardiovascular health. Power walking is performed at a higher steps per minute rate than walking, which keeps our cardiovascular system more engaged for longer. Weight loss. Regular power walking has been correlated with weight loss, particularly in the mid-section where belly fat is stored.(Getty)Increased muscle strength. Because power walking works both your lower and upper body, power walking can increase and improve muscle strength in our back, shoulders, leg and abdominal muscles. Decreased cancer risks. Engaging in regular physical activity such as power walking has been linked to lower risk of cancers. Lower blood pressure. Regular power walking decreases your risk of high blood pressure, diabetes and high cholesterol. Increased flexibility. The more you move, the more dexterity your limbs and joints will have. Stretching before and after a power walk can increase the benefit of flexibility as well. Improved cognitive function. Consistent power walking has also been linked to better cognitive function, particularly in older adults. More creativity. An interesting study from Stanford University actually found that power walking increased creative output. If you're in need of inspiration for a new project, the creativity you need could be just a short power walk away.Tips for Power WalkingInterested in power walking, but not sure how to get started? Here are a few power walking tips to help keep you safe and start getting into the regular habit of incorporating this exercise into your routine.Walk with a friend. Not only is power walking more fun with a friend, it keeps you both accountable. It's easier to skip out on a power walking workout when you're the only one taking a walk. If you're friendly with your neighbors, see if anyone in your area wants to commit to meeting up a few times a week to take a power walk. If you have friends or family members who live far away from you, see if they'd be open to getting on a call during your power walk to help keep you company.(Getty)Wear proper walking gear. Just because you're not running doesn't mean you shouldn't invest in proper shoes for the job. It's key to ensure your body is supported during your power walk -- and that starts with your shoes. The ideal power walking shoe should support your heel and arch in your foot. If you're not sure where to start, visit your local shoe store and ask for recommendations on shoes that offer support. Depending on the weather in your area, comfortable clothes that are breathable are key. Power walking can still break a sweat, so investing in moisture wicking clothing might be beneficial for your new power walking routine. Stay visible. If you're power walking at night, make sure you're doing so in an area that's well lit. Wear reflective clothing and don't venture down trails where visibility is an issue – both for yourself and for cars that may be passing through. Visibility is important even when power walking during the day. Ensure the street or sidewalk you're power walking on does not have any blind spots where motorists may not be able to see you. Familiarize yourself with the path. Before embarking on new trails or streets, make sure you take the time to get to know the terrain. Take stock of where certain sidewalks may have cracks or uneven paving. Power Walking SummaryWhen done consistently, power walking has the potential to lower risk of certain cancers, improve cardiovascular health, help with flexibility and even improve mood and creativity.Power walking combines increased pace with strategic arm movements to offer a full body workout that's easy to do and can be done just about anywhere.(Getty)When power walking, make sure you're practicing proper form, are wearing supportive footwear and are aware of your surroundings to stay safe and supported.

SMART Fitness Goals Examples to Motivate You
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SMART Fitness Goals Examples to Motivate You

Just about everyone wants to improve or work on something when it comes to their personal physical fitness. From weight loss to eating more nutritious foods to training for a triathlon, each person has their own unique physical activity goals. There are tons of ways to go about making these desired lifestyle, diet, and exercise changes. But often, despite our best intentions, we fail to stick with or reach our fitness goals.Some people find that they can come up with a plan and a time frame to succeed, but for many, the execution is where they struggle. Know that it is very common to be all-in for your goal at first but then to slowly lose steam. Or to make many grand plans but not follow through at all.However, it’s not simply about lack of drive or willingness to put in the work seven days a week. Really, it’s about not effectively structuring or understanding your goal—and the process of going after it. This is where setting a SMART fitness goal can help.Setting up SMART fitness goals for yourself will give you a roadmap for securing your goal, a strategy that optimizes your chances for success. This process will make you accountable and help you see the path forward.You’ll know exactly what you are committing to do and see the light at the end of the tunnel. Whether you want to stick to a healthier diet, drop a dress size, improve your overall health and fitness, or walk more steps each day, making SMART fitness goals can help get you there.Learn what a SMART fitness goal is, see examples of SMART fitness goals, and discover how to use SMART goals to help you reach all the health and fitness aims you desire.SMART Fitness Goals ExamplesOne easy way to understand how to use SMART is to look at an example of using a SMART fitness goal. For instance, generally, if you want to lose weight using SMART fitness goals, you pick one area of your diet to make an adjustment for a set amount of time. You might decide to cut sugary sodas out of your diet altogether. Or if you tend to drink three or four of these drinks a day, you might simply decide to drop down to indulging in just one daily for one week straight.(Westend61 / Getty)That’s the SMART approach. Essentially, you use the same SMART goal template each time but just swap out the exact thing you are wanting to do for each goal. It’s an easy, concrete approach that helps keep you focused on your aim. You know exactly what you need to do, which makes following through much more likely.Once you get the hang of setting SMART fitness goals, you will be on your way to achieving your goals and living the lifestyle you truly want. But first, let’s dive into exactly what SMART means.What are SMART goals?SMART goal-setting is a technique used to guide goal making and optimize achievement. The word “SMART,” an acronym that was first developed with business goals in mind, represents a method that can be utilized and adapted for the pursuit of any type of activity, including those having to do with fitness and lifestyle.There are a variety of versions of SMART. But generally, it stands for Specific, Measurable, Attainable/Achievable, Relevant/Realistic, and Time-bound/Timeframe.SpecificIn other words, a SMART goal is something that is distinct and precise. In fact, the specificity of your goal is key to the magic of SMART goal-setting. As in, your goal is the opposite of vague. Rather than broadly deciding that you will eat better or start exercising, you tease out a specific item that you will pursue, such as running two miles per day, eating five servings of fruit daily, or skipping dessert.(Westend61 / Getty)MeasurableMeasurable means that your goal has a specific quantifiable aspect. For example, instead of aiming to walk more steps each day, you will determine exactly how many more steps to add, such as 500 more per day. Or you’ll decide to do 100 jumping jacks and 50 burpees three times per week.AchievableThe attainable or achievable part of SMART means simply that the fitness goal needs to be something you can actually accomplish. So, don’t decide to run a marathon the first week you begin a running program. You want to challenge yourself, but going overboard is a surefire way to disappointment.And even if you start off fully committed to an overly ambitious goal, you’re likely to burn out before reaching your final goal. Instead, set a more realistic goal that you really can do and sustain over time, such as adding an extra half mile to your run every three days for a three-week period.(Makiko Tanigawa / Getty)RealisticMaking sure your lifestyle goal is relevant and realistic is also key. The SMART goal needs to make sense as a part of reaching your ultimate goal. So, if you long to get in shape, you’ll want to pick goals that apply directly to this aim.For instance, you might decide to ride your bike to and from work. Or instead of walking your dog twice around the block each night, you can up that to five times. But aiming for 50 times around the block most likely won’t be realistic, unless you have unlimited time and energy.Additionally, the goals need to fit into your fitness plan. So, setting goals to read more or eat less meat aren’t directly relevant to your goal of getting fit. And deciding you’ll workout for three hours a day may be completely unrealistic, so pick a more plausible goal.TimeLastly, make sure your goal is time-bound, meaning that you set a specific timeframe in which to pursue and complete your goal. So, rather than deciding to eliminate sugar forever, you want to make your SMART goal to last for one day or one week or one month. Having a set duration gives you a finish line. And having a potential end in sight—and the tangible victory you get from lasting the entire prescribed time—sets you up to stick with the goal until the time is up.What are SMART fitness goal examples?Examples of SMART fitness goals include picking a food or drink you want to eat more or less of and then coming up with an exact amount that you will either consume or abstain from eating or drinking over the course of a specific amount of time. You might decide to eliminate dessert or fast food for two weeks or you could choose brown rice over white rice or replace butter with olive oil in your food for a month.(Getty)SMART goals for exercise might be to do three sets of 10 push ups each day or to do 100 sit ups and 50 push ups daily for two weeks. Other ideas include swimming 20 laps twice a week or playing basketball with your friends for an hour every Friday night for a month. You might use the stairs instead of the elevator. You might play squash or soccer three times a week. You might decide to read three motivation quotes about health and fitness each day. You could choose to stick to a set bedtime routine and schedule for a week.Whatever you decide, just make sure it is a specific, achievable goal that makes sense for your ultimate goal. And that you can track your progress over the course of your challenge for an exact period of time.Your larger fitness and lifestyle goal may be to lose weight, eat better, get in shape, become more physically active, get healthier, sleep better, feel better in your body, or any other health or fitness aim that resonates with you. However, your SMART goal will be a concrete, doable, relevant item that you’ll commit to pursuing for a set duration.Things to consider before setting your SMART fitness goalsRemember that while you want to challenge yourself, if you start out small, you are more likely to have a realistic and achievable goal. While it’s understandable to want to go for a big dream from the start, such as running 10 miles a day, that’s not likely to happen right away. Nor does it need to!(milan2099 / Getty)Making your goal something a bit more modest is a way to set yourself up for success—and protect yourself from getting discouraged. The aim is to pick something that’s just out of reach rather than something that’s still out of sight. That’s not to say that ultimately you can’t get there, just that you take it one step at a time.That’s the beauty of using SMART goals. You find a specific objective and go after it over a specific amount of time. Once you reach that finish line, you can decide to re-up the goal if it serves you well or you feel it is still needed. You can also choose to abandon or modify the goal. Whatever you decide, if you reach the initial goal, you still have the feeling of success—even if you don’t continue whatever the practice was.SMART goals are more likely to succeed because they are completely personalized to your wishes, wants, and situation. In other words, instead of trying to jump on the bandwagon of the latest fitness, diet, health, or wellness trend, you tailor your goal to exactly what will work for you.Another great plus of this approach to time management and goal setting is that you are always in a test phase and have the opportunity to keep refining your methods as each SMART goal comes to a close.So, if you chose to drink 10 glasses of water daily but found that you were still thirsty you could switch to drinking 12 a day. Or if you end up waking up at night to use the restroom, you might cut back to 8 glasses of water a day or decide only to drink them before 5 pm. Alternatively, if you struggled to drink all that water, you might try flavored water, instead.Essentially, the SMART approach gives you ample opportunity to keep finetuning your goals to make them more relevant and achievable.The benefits of setting both long-term and short-term SMART fitness goalsAnother great thing about SMART fitness goals is that you can have more than one at a time. In fact, having both long-term and short-term goals can help you stay motivated while also inching your way toward your ultimate fitness aims.Start small, build bigShort-term goals with a duration of, say, a few days or weeks, are easier to stick to because, well, they are shorter. For example, if you want to give up candy, you might know for sure that you can go a few hours without eating any. But the idea of lasting a week or longer seems overwhelming. So, you might make it your goal to not eat candy for one whole day.Success builds over timeThen, once you reach that milestone, you can decide either to go again or maybe to up the stakes to two days at a time. In this way, your long-term goal may be to eat candy only once a month or never again. But you can use multiple short-term goals to get you there. Getting that short-term goal success helps to keep you focused on the present and tends to feed the desire and willpower to stay committed to your goal.Creativity it keyAdditionally, having both short- and long-term goals at your disposal can help to facilitate some creativity on your part. And this process can lend your goal-setting into a bit of a game. Making it feel like a game certainly boosts the likelihood that you’ll stick around to play. In other words, piecing together a variety of short-term goals to get to your long-term ones helps to build and sustain your motivation—and sense of success—along the way.SMART fitness goals examples for absolute beginnersHere are some more examples that may work well for SMART fitness goal beginners:Take the stairs an extra time every day(PM Images / Getty)Drink two glasses of water with every mealOnly eat dessert on the weekendsDo not eat any chipsBegin tracking your steps each day, then add 200 more steps each day for a weekWalk on the treadmill for 15 minutes a dayBike for 20 minutes three times a weekSwim for 30 minutes every other dayInstead of fried food, choose baked or steamed(Kinga Krzeminska / Getty)Skip your afternoon snackChoose fruit instead of chocolate for an evening treatSwitch to 1% milk rather than drinking whole milkUse salad plates rather than dinner plates to reduce portion sizeWhen you go out to eat, skip the appetizerHave one glass of wine with dinner rather than two(Klaus Vedfelt / Getty)Do a circuit of 10 weightsDo 20 sit-ups each morningDo 10 push-ups before bedDo 30 second planks daily(Morsa Images / Getty)Do 60 second wall sits each dayRemember that these fitness goal examples are simply that—examples. You can pick a few to try or you can create your own. The key is to pick a specific goal to pursue within a set timeframe. Make the duration something that seems a little bit hard but not so challenging that it feels impossible. If you think one week is too long to stick to your goal, lower your intent to a few days. Conversely, if you know you can go a week without drinking a soda, you might want to strive for lasting two weeks or even a month.Then, once you get there, you can opt to extend your goal for another time period. And at a certain point, you might even find that your SMART fitness goal has become a new healthy habit, one that you can sustain much more easily—eventually, even without the SMART goal framework.Key takeawaysUsing the SMART goal management method to reach your health and fitness aims is a great way to set yourself up to reach your goals. The SMART system guides you to select specific, time-sensitive goals that you can actually achieve. And having a clock ticking is sure to boost your motivation and help you stick to your plan.Plus, even if you have trouble meeting to your goal, instead of getting discouraged, all you need to do is to modify your SMART fitness goal into something you really can stick with. So, look at your SMART goal setting as an experiment as well as a challenge. There is no failure, only information you can use to create better, more realistic goals for yourself in the future. In other words, if you don’t make your SMART goal the first time, try and try again.(The Good Brigade / Getty)As you get the hang of the SMART method, you’ll soon become a whiz at tailoring your goals to fit your particular needs and lifestyle while also picking something that furthers your short- and long-term goals. So, get inspired by the examples of SMART fitness goals. Then, go ahead, tinker, have fun, and create some personal SMART goals that will get you on the path to reaching the health and fitness goals you truly want to achieve. All you need is the belief that you can get there—and the know-how that comes with following the SMART goal-setting plan.

How Do SMART Goals Help With Weight Loss?
Motivation

How Do SMART Goals Help With Weight Loss?

What are SMART goals?SMART goals are considered the smarter way to set goals! They help you narrow down what’s really meaningful to you, and what it will take to make your dreams achievable.A SMART goal takes into account your personal capacity and capability to succeed. This helps you determine, keep track of, and remove any barriers preventing success. It also encourages you to take stock of all the resources you have to make your goal attainable, and what may be missing. Taking a little time to refine what, exactly, your objective is and what’s needed for success is only part of SMART goal setting, though. Let’s dive a bit deeper.The concept of SMART goals was first developed in the 1980s by George T. Doran. His plan focused on improving business project management, but his strategy can be applied to any context where you’re setting goals. Yes, even weight loss goals. Using SMART goal setting can help change your thinking about what’s possible in your life. With this strategic way of goal setting, you’re opening a new world of opportunities. This means if you’ve set health or weight loss goals in the past that didn’t work, you can stop blaming yourself. You can also rest assured knowing that after this article you’ll be better equipped to plan a new path and begin again.This article will provide everything you need to know to set smart goals for weight loss. You’ll discover what a smart goal is, how to set smart goals, and see examples of how to apply the smart goal method to help you achieve your health or weight loss goals.First, here’s what SMART goals are, defined.Specific goals Goals that are simple, sensible, significant.Measurable goalsGoals that are meaningful, motivating.Achievable goalsGoals that are agreed upon/agreeable, attainable.Relevant goalsGoals that are reasonable, realistic and resourced, results-based.Time bound or Timely goalsGoals that are time-based, time limited, time/cost limited, time-sensitive.Each element of the acronym that makes up a series of SMART goals asks you to consider some simple questions you may not have asked yourself before. Doing so is part of the path to future success. While some of these questions may seem obvious to you, it’s really important to go through the process of actually answering them with your specific goal or objective in mind to see what’s attainable. Plan out a couple of minutes to consider the following:Question Examples for Setting a Specific GoalWhat do I want to accomplish?Who is involved?Which resources or limits are involved?Questions Examples for Setting a Measurable Goal How much?How many?How will I know when it is accomplished?Questions Examples for Setting an Achievable GoalHow can I accomplish this goal?What are some obvious obstacles or challenges?How realistic is the goal?Questions Examples for Setting a Relevant GoalDoes this goal seem worthwhile?Is this the right time for me / others involved?Am I the right person to reach this goal?Questions Examples for Setting a Timely GoalWhen is the deadline?What can I do today?What can I do by next week?Why do smart goals matter?SMART goals matter because they help you create a plan that takes you from dreaming about your goal of weight loss to actually making it attainable. They help you set a specific goal which includes setting parameters, guidelines, or goalposts that help you track progress and stay motivated.When you make SMART goals, it also encourages you to assess the goal’s value and whether or not it’s relevant or worth your precious time. Maybe you’ll discover through the process of SMART goal setting that your core goal of improving your health or wellbeing is worthwhile, but your plan to achieve it doesn’t really add up. This is actually good! Now you have a chance to edit your goal and this improves chances of success. Knowing this and going through the steps of asking yourself the smart goal setting questions saves you time, energy, and effort during every next step of your journey. Consider it a shortcut to success. SMART goals for weight lossThere are many reasons why people set goals around their body weight, and there are many factors that play into a person’s ability to lose weight (including genetics, socio-economic factors impacting food choices and options, health conditions, prescription medications, etc.).But SMART goals take into account what you can control.And don’t worry—this isn’t a massive undertaking, either. Your goals also may be just shy of SMART goals to lose weight and only need a little reworking to seriously enhance chances of goal attainment. You may also notice once you start the exercise of answering a few of the questions, the others pretty well answer themselves! Here are some examples of weight loss goals you may have set in the past, or weight loss goals you’ve heard friends, family, or coworkers talk about. Example A: “I want to lose some weight.”(russell underwood / Getty)If this sounds like a goal you’ve made in the past, that’s okay! Any kind of goal setting is a step in the right direction. Consider this the beginning stage of you becoming aware of a want or desire rising. In this example, you’ve recognized you “want to lose some weight,” and now you can start to ask yourself some of those key questions to secure success. But let’s look at one more example before getting into the specific tips that can help you set SMART goals for weight loss.Example B: “I want to lose ten pounds.”If you’ve made this goal, you’ve already begun working on the SMART goal strategy! This weight loss goal is better because it’s more specific and measurable: The goal is to lose 10 pounds and you can keep track of progress with a scale or by the fit of your clothes. However, the goal still lacks the full qualities of SMART goal-setting. For example, there is no motivating factor (the “why”), or consideration of how many days a week they will work on their goal, and whether or not it’s reasonable and realistic within a set time frame that still needs a deadline. So now let’s discuss how to actually apply this SMART strategy for your personal goal of losing weight. Tips for setting SMART goals for weight loss SMART goals for weight loss should be decided upon based on your overall health condition and dietary needs/restrictions. If you have concerns or questions, please consult with your healthcare provider.Making SMART goals for weight loss is a simple process that you can do right now. But keep in mind short term goals for weight loss may not be necessary or sustainable over the long term. For example, what you’re eating now may be too restrictive to continue eating in the long term. This is why it’s also a good idea to consider your long term weight loss or weight maintenance goal.Remember, the more specific you can be about what you want, the more attainable it becomes!Short term SMART goals for weight lossSummarize your goal in great detailSetting your short term SMART goals for weight loss begins with summarizing your goal. This requires knowing how many pounds you want to lose. If you need some inspiration to get started, you may consider meditating to get clarity or free-writing to see what your inner voice says. You can also try answering the 5 Ws. The 5 Ws are What, When, Who, Why, and How. Challenge yourself to be as detailed as you possibly can.Tips for setting the 5 Ws for weight loss:What: Decide on the number of inches or pounds you want to lose or the specific measurement of success you think will motivate you most.When: Set a timeframe that’s reasonable so it’s attainable, but not too far in the future that it seems like you have all the time in the world to get started. Who: Decide which people are going to be your cheerleaders, and which may be your naysayers. Act accordingly. Why: The most important thing is believing in what you’re trying to achieve, so defining your personal “why” is key. Ask yourself straight up why you want to lose weight. Whatever comes up, now’s the time to assess whether or not that aligns with who you are trying to be in the future. How: Details, details, details! Add anything and everything you think may help you in achieving the weight loss goal including the number of days per week you can exercise (and what exercising you can do!) and how you plan to be eating during this weight loss stage. Keep track of your answers on your phone, especially in the early days of starting working on your goal. Your 5 Ws can be an incredible source of inspiration. Set numeric values when possibleWhen it comes to losing weight, there’s a few more numbers to consider than just what pops up on the scale. You will also want to consider the number of days a week you can devote to increasing fitness, and you may want to consider other numbers such as daily calorie counts or minutes of exercise. Keep in mind that if calorie counting isn’t right for you, or if you have an obsessive-type personality and don’t want to go with this method, the number on the scale isn’t an essential number to work with. You may actually find it more motivating to consider the number of fresh, colorful foods you’re adding to your diet on a weekly basis or the number of fast food dinners replaced by healthier options.Keep it realisticIt can be really easy during the SMART goal setting stage to lose focus of what you will actually commit to and start tossing down ideal situations. This is a trap! If you set your specific goals and numerical values so far out of reach you can’t possibly achieve them, it’s time to begin again. If your smart goal hasn’t considered your current health condition and what’s possible for you to do mentally and physically, it’s also a good idea to consider that now.Example weight loss related questions to askAre your goals aligned with your financial budget? For example, if you decide you’re going to join a gym and workout 30 minutes every second day to help reach your weight loss goal, you also need to consider if this is affordable. If it’s not, it will be that much easier to backtrack on in the name of saving money later on. Are your goals aligned with your energy levels?(Colorblind Images LLC / Getty)If you’re thinking, “I can just make more time,” but you’re already feeling burned out, your goal setting strategy is going to fall short. While you very well could make more time or find a way, this is not a specific or measurable actionable item. At best, you’re overextending yourself and at worst, you may abandon the goal altogether.Now, if you say you will make 10 minutes per day in the morning before work to pack a lunch filled with fresh foods that fuel your health , that’s much more specific. Your chances of sticking to 10 minutes is so much greater than committing to a vague strategy of “making more time.”What are some things that may stop you? Do you have obstacles in your way of success? Obstacles or barriers can include health conditions like arthritis that can limit mobility. They can also include people that may not be the most supportive and other responsibilities that require your time, effort, and energy. Bear in mind where there’s a will, there’s a way. The point of recognizing obstacles isn’t to get down on yourself, it’s to plan ahead on how to overcome them. For example, if you can’t go running or rock climbing, you may try walking and swimming. Start wherever you’re at.And when it comes to people, you don’t necessarily need to remove them from your life, either. But again, being aware of potential roadblocks helps you address them head on. For example, if you have a friend who’s committed to you staying the exact same, you may want to avoid enlisting this person for support. If you find a lot of people in your life are seeming like potential obstacles, that’s a sign it may be time to expand your social circle.What can help you? While recognizing potential pitfalls is always a good idea, achieving health or weight loss goals is much easier when you have resources! Now, if you have people who can help you keep up your motivation, all the better, but you’ll be just fine without them, too. Remember, this is all about you and what you’re seeking to achieve. Resources you may find helpful include things like habit tracking, food tracking, and fitness apps, and motivational quotes. If you have mobility issues, use mobility aids to your advantage to help you get moving more.When you start seeing success, keep track of how you feel. You may find that the boost in confidence from sticking to your objectives and showing up for yourself day after day provides a feeling of accomplishment all on its own. What a boost!Long term SMART goals for weight managementEach weight loss journey is unique. Many factors, including the total amount of weight loss you want and your general health status at the time, will play into how “short term” your short-term goals are and when the long-term SMART strategy for weight management begins. For example, if you lose the aforementioned ten pounds over two months, what was necessary in the beginning may not be needed now. This is the time to make those adjustments with your overall health in mind. Setting your long-term SMART goals should follow the same steps, but you’ll want to pay even greater attention to the achievability of your goals. Tips for setting long-term goalsSetting a deadline(Getty)You’ll want to specify a target date for when the losing weight stage enters the maintenance stage and flows into your everyday lifestyle. This is all about recognizing that your short-term weight loss goals have been achieved and therefore your old strategy is no longer aligned with your current situation. Making strategy adjustmentsMaking strategy adjustments including changing eating and fitness habits just means recognizing and honoring that your new goal is now to keep the weight off. Losing weight and maintaining it are two very different goals, so you may find it helpful to begin with a blank piece of paper or screen and go through the SMART questions with this new focus at the forefront. Deciding on your future selfYou may never be the person who gets up at 5am to run a 4-minute mile or who drinks green smoothies, and that’s perfectly fine! Setting long-term goals is about envisioning yourself as you are now, but in the future with your short term goals achieved. What does this life look like after you lose weight? Are you still eating those fresh foods and doing your 10 minutes of yoga daily? If not, ask yourself why. Sometimes this is the question needed to help us refocus on who we are, what we are trying to achieve, and what we’re willing (and not willing) to change.Final ThoughtsKnowing you want to lose weight means you already have a goal. But understanding your “why” can be a big question, and it may bring up some big feelings. Don’t rush yourself through this process. By simply asking yourself some personal questions about what you want, why you want it, and what you’re able and willing to do to achieve it (plus what may hinder your progress), you’re taking the first major step toward making it happen—or realizing with limited time, you may have more pressing or important goals you want to focus on first. Either way, you now have the tools.