By Michael Scholtz, M.A., Best Life fitness expert
It's great to be conscientious about your diet and exercise sessions, but cutting yourself some slack keeps your motivation high. Try adopting an 80/20 approach—strive to make healthy choices 80 percent of the time; this leaves room in your weight loss and fitness programs for setbacks. Here's how to do it:
• Change your thinking. Don't use the words "good" or "bad" to describe food, yourself or your behavior. These words can promote the unhealthy all-or-nothing pattern you're trying to avoid.
• Establish a range for goals. This allows for more flexibility. For instance, "I'll walk 30 minutes four to six times a week" is better than planning to walk everyday.
• Schedule off days. Take a day off from exercise each week. Use the time to focus on a nurturing activity, such as reading or catching up with friends.
• Enlist help. Consider meeting with a nutritionist, trainer, counselor or coach. They can help keep you motivated and also make sure your goals are realistic.
• Cheer yourself on. Place a note in your bathroom, your car or on your calendar to remind yourself to relax.
• Be patient. Nothing causes more frustration than thinking you should be losing faster than you are. Aim to shed up to 1 percent of your body weight each week, but realize that plateaus are part of the journey.
