How many times have you thought – “I ate that cookie, I might as well finish the bag and start my diet again tomorrow” or “I don’t have time to do my 5 mile run, why bother running only 2 miles?” or “I’m trying to cut out all alcohol. I caved in and already had a glass – I might as well have another”.  I hear these things all the time from my clients. So many of us are all or nothing people when it comes to behaviors including food, alcohol and exercise. The problem is that this mentality sets us up for failure –  in addition to making us feel downright miserable much of the time. Who wants to feel that you have to live up to unrealistic standards 100% of the time? We are all human and this is just not possible! In order to be successful with weight loss and overall physical and mental health, we need to find a way to get out of the all or nothing mentality because it doesn’t work long term.

If you want to follow a very strict diet or engage in an intense exercise program 6 days a week for a short period of time, go for it. It can get you quick results which can be motivating. But trying to keep up with these behaviors long term won’t work. I can’t tell you how many clients I’ve had in my office who regained all the weight plus more after following a very rigid diet. They never learned how to live in the grey zone. The grey zone is an area that’s in between being really really strict with a behavior and eating/doing whatever you want. This is the middle ground we should strive to get to.

Tips to avoid all or nothing thinking

1) Be aware that severely limiting your food intake and completely cutting out your favorite foods causes deprivation and increased risk of binging … and it’s just not fun! Why can’t you have a bowl of pasta on occasion? Setting unrealistic exercise goals also sets you up for failure. The more failures we have, the less confidence we have in ourselves. It is a known fact that a low self-efficacy will decrease our chances of being successful in health related behaviors like weight loss, maintenance after weight loss, regular exercise, etc.

2) Keep a journal. In addition to writing down what you eat (or drink or exercise), write down your thoughts – especially every time you catch yourself with this all or nothing mentality. It’s important to capture when these thoughts occur and exactly what you are thinking. For example, I planned to take the 7 pm spin class tonight. I missed the class and blew off the gym because I don’t get nearly as good a workout on the treadmill compared to the class. Why bother?

3) Examine your all or nothing beliefs. Why do you feel that way? Where did it come from? Are these thoughts valid? For example: If you ate one cookie, does this really mean you blew your chances for weight loss? In reality, the one cookie has 70 calories. Not a big deal. But eating the rest of the box and beating yourself will likely lead to poor eating the next day(s). This can be a big deal when it comes to losing weight. Why did you feel that eating a cookie was “bad”?  Or if you’ve told yourself you need to avoid all carbs at dinner, and you end up eating 1 cup pasta, why do you think you blew your “diet” for the day?

4) Think about how the all or nothing mentality makes you feel. Strict deprivation … overindulgence … guilt … repeat the whole process. Is it working for you? How does it make you feel? Would you like to get out of this cycle? How would getting out of this cycle make your life better? It’s important to have a motivator as to why you want to make changes. Possible motivators: feel less stressed, feel less deprived, be in a better mood, feel more in control.
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5) Reframe your all or nothing thoughts. It can be difficult to change the way you think, but it can be done. Once you’ve identified these thoughts, try to find a way to reframe them. For example:
-All or nothing thought: I need to exercise 6-7 times a week for 1 ½ hours in order to lose weight. Exercising less than this won’t burn enough calories. My body needs this in order to lose weight
My reframing suggestion: I don’t need to exercise this much.I feel tired a lot and have many cravings. I think my exercise program is contributing to this. I choose to give my body a break and will  exercise 5 times a week. I will incorporate shorter intense sessions, High Intensity Interval Training (HIIT) for 30 minutes into my workout routine versus the 90 minute sessions. I have read that these can be just as beneficial (if not more so) as longer sessions.
All or nothing thought: I can’t have any carbs at dinner if I want to lose weight
My reframing suggestion: I enjoy eating carbs but know I have trouble controlling my intake. However I choose to let myself eat carbs at dinner 3 times a week. I will choose those carbs I feel confident I can control my portions of  – sweet potato and quinoa. I will keep my portions to one cup.
All or nothing thought: I am not allowed to eat any dessert if I want to lost weight. I REALLY want to have some of my favorite dessert tonight when eating out with friends, but I won’t let myself
My reframing suggestion: I will allow myself small portions of my favorite dessert on occasion. Tonight is a special night so I will let myself enjoy a few bites of a shared dessert with my friends. I am in control and will eat it slow and enjoy each bite

6) Plan an “excursion” from your strict eating plan. If you find it really hard to live in the grey zone, start practicing.  If this makes you nervous, the trick will be to plan.
For example,  pizza is one of your favorite foods but you made it off limits for yourself because one slice turns into three.  But … you love it and feel deprived when your friends are digging in and you’re eating a plain salad.  This usually leads to binging later in the night. So – what if you planned a night with your friends when you would have a slice of your favorite kind of pizza. You’ll eat it REALLY slow (“mindful”) and order a side salad to go with it. Your friends probably inhaled 2-3 slices while you ate your one slice. The key word here is to PLAN! It’s probably best not to order in a pie while home alone, but enjoy a slice with friends.

7) Don’t beat yourself up. If you end up eating or drinking more than you planned on, let it go. Does any good come out of dwelling on it and beating yourself up? Does it make you feel better? Chances are that it only makes you feel worse about yourself which will likely lead to more eating. Let it go and move on. One thing you can do is to learn from what happened. Maybe you went too long without eating, maybe you were with a “food pusher” friend, maybe your all or nothing thoughts provoked this episode.

8) Know yourself. While I’m suggesting that you allow yourself to eat your favorite foods on occasion, I’m not suggesting you open the floodgates. There may be some foods that you have serious trouble controlling your intake of. I call these trigger foods. You may be better off not keeping these foods in the house. Instead, enjoy a small portion when you go outside.Here is an example: I love chocolate and don’t want to deprive myself of it. But … I am REALLY bad with portion control. So I would never keep a box of chocolates in my apartment. But I do allow myself a few bites of a chocolate dessert in a restaurant or 1-2 mini chocolates like a Lindt truffle found in the check out lines of many NYC markets. This way I don’t feel deprived yet I’m not setting myself up for trouble. I truly believe that I would never be able to control my intake of chocolates if they were in my apartment!

9) Get the DIET word out of your head. Do your best to drop the “good” or “bad” food mentality. All foods can fit!

​10) Seek help from a therapist/counselor  if you are feeling very out of control with your eating or drinking.

Personal training isn’t just for the young — or the wealthy. Here’s how to make it work for you. 

Karen Palmer, 76, travels frequently for pet-sitting and house-sitting jobs. That means packing and lugging suitcases, and having the strength to control skittish, heavy animals.

Two and a half years ago, she wanted to improve her overall fitness while also protecting an arthritic shoulder and knee. “I wanted to have the ability, strength and confidence to take on whatever life might have in store,” she said. So she started exercising with a trainer she met through her physiotherapy clinic.

The sessions have made a difference. Ms. Palmer has seen improvements in her joint mobility and range of motion, she said. “So many people accept everything as a part of aging, but it doesn’t have to be that way,” she said. “I’m going to fight to the bitter end.”

As you age, strength training twice a week can help you stay healthy. It can slow age-related muscle mass and strength loss, help maintain bone density and improve stability. But starting a new fitness program can be challenging at any age, and all the more so if you have mobility issues or joint pain. That’s where trainers can help. 

Studies have shown that older adults perform better in key areas like balance, flexibility and core strength when they work out with a trainer instead of on their own. Having a “built-in guide” can also help with motivation, said Jennifer Heisz, an associate professor of kinesiology at McMaster University.

By teaching you to move properly, a personal trainer can help you believe in your ability to exercise safely. “Ageism can hold people back from things they could be doing but don’t think they’re supposed to,” said Dr. Heisz.

“We can start undoing this self-stereotype of ‘I can’t do that because I’m too old,’ to ‘Maybe I can do that,’ to ‘I can do that and actually I did that yesterday,’” Dr. Heisz said.

Injury prevention and safe progression

As you get older, the risk of falling and getting injured increases. Two of the primary risk factors for falling are lower body weakness and compromised balance. 

Resistance training can help, but to train for strength and balance, you need to push the boundaries of your ability to progress, said Dr. Amy West, a sports medicine physician at Northwell Health. A trainer can provide a safe environment, teach you to move correctly and suggest an exercise progression to make you stronger without risking injury, she said.

“Most patients I see aren’t getting injured doing really cool athletic things,” Dr. West said. “They get injured putting dishes in the dishwasher or picking up their grandkids.”

For Ms. Palmer, exercising with a trainer reassured her that she wasn’t damaging her joints. “She’s really good about pushing me to do things to make me stronger, but she knows there are limits,” she said. 

Hiring a trainer on a budget

Personal training can be expensive: A single session might range from $50 to over $100, depending on the trainer’s credentials, experience and where they’re based. But many gyms — including some YMCA, Life Time and Crunch locations — offer discounts for older adults.

Once you learn proper form and safety, you can ask your trainer to create a program for you to follow at home and schedule occasional check-ins to review your progress.

Small group training is generally more affordable, and it offers the added benefit of exercising with your peers. More than one in three older adults in the U.S. reports feeling isolated, and that loneliness can lead to an increase in all-cause mortality. For older adults, exercising with others can also help them stick to a fitness routine.

Look for groups with a one-to-four ratio of trainer to clients so your instructor can provide individual feedback, suggested Nsuani Baffoe, a personal trainer and gym owner in Toronto. As your skills and confidence improve, you can try larger fitness classes. 

Finding the right trainer for you

Make sure your trainer is well qualified. Cedric Bryant, the president and chief executive of the American Council on Exercise, recommended looking for someone with an accredited certification from the National Commission for Certifying Agencies, and confirming their credentials through the searchable database from the Coalition for the Registration of Exercise Professionals.

If you have chronic health conditions, not all trainers will have the expertise to properly create your fitness program, said Dr. Heisz. Clinical exercise physiologists are trained to work with people with medical conditions, and your doctor may be able to recommend one. 

​It’s also a good idea to look for someone who has experience working with older adults and adjusting for common concerns like osteoarthritis and mobility limitations, Mr. Baffoe said. Ask if one of the trainer’s clients could provide a reference so you can see if they’re a good match for your needs, he added.

Before beginning any exercise program, talk to your doctor about whether it’s safe for you, said Dr. Heisz. Your trainer should begin with an assessment to understand your goals and limitations.

​“Not all personal trainers are the same,” said Dr. Heisz. “You should shop around to find the one that you fit with best.” 

​It can seem really hard when you’re trying to lose weight/get fit and healthy. It’s hard to change your habits – it’s hard to reduce your calories, to reduce your alcohol intake, to increase the amount of fruit and veg you eat. It’s hard to go to the gym, go to workout classes or walk more or increase your activity – especially when you’re busy and stressed and tired. It’s even harder to prioritize sleep when you have so much going on and a thousand demands on your time.

But it’s also hard always being tired, being unwell because your immune system is wrecked or being at risk of cardiovascular disease and diabetes. It’s hard not fitting into the clothes you want to, it’s hard being out of breath going up and down stairs, or playing with your children. It’s going to be even harder when you’re older and unable to get up and down from the toilet unaided, or pick yourself up when you fall. It’s hard not feeling confident in your own body, strength and fitness.

I know it’s never quite a straight forward as this but on some level you have to choose your hard. Neither option is easy – they’re both hard. Even when you reach the level of fitness you want or the dress size you want – it won’t magically become easy to maintain it. It’s still going to be hard some days.
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Choose your hard!

​You know that really fit person that doesn’t even seem to try to stay in shape?

The person who confesses to actually crave vegetables and looks forward to her daily workout, yet never seems to obsess about every calorie and eats dessert without even feeling guilty?

That person doesn’t just have really good genes. Whether knowing it or not, she has built up a set of habits over the years that allows her to stay in shape without putting in a lot of effort. And those habits can equal the difference between a really fit person—and a couch potato.

Here are 7 things really fit people do to stay in shape:

1. They don’t diet.

Have you ever known someone in really great shape who was constantly trying out every new fad diet?
Yeah, I didn’t think so.

Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.

While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? What helps you kick ass during your workouts? What keeps you feeling and looking fit?

If you learn to answer these questions for yourself, you’ll soon be on the road to embracing healthy eating as a lifestyle, not following every new diet that comes along.

2. They find a way to enjoy exercise.

If you’re one of those people who absolutely dreads every minute of your approaching treadmill workout, and hate it even more once you’re there, it’s time to find a different approach to exercise.

Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts.

And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch.

If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIIT, I can hardly go a day without working out.

So find something you like—whether it’s HIIT, sports, boot camps, CrossFit, or something else entirely—and start looking forward to your workouts, not dreading them.

3. They prioritize their health and fitness.

While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what.

Yes, this may mean having to get up 15 minutes earlier when you’d rather be sleeping, working out on vacation, or fitting in a workout even when your life seems busier than you can handle. But once you build up the habit, it actually becomes harder to not exercise because you become so used to prioritizing it in your life.

“People who are fit are the same as anyone else. The only difference is their level of commitment.” – Boxing champion Laila Ali

4. They don’t eat perfect 100% of the time.

Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity.
Giving yourself a cheat meal or day every once in a while ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on.

So don’t feel guilty if you enjoy a cookie, some dark chocolate or your favorite treat once in a while—just don’t let it become too frequent of a habit or you’ll end up losing all that hard work you put in during your workouts.

5. They get a lot of sleep.

If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based at all—it’s sleep.

Not only does sleep give you the energy you need to work out on a regular basis, it also helps regulate your metabolism, repair your muscles, boost your athletic performance and more.

​Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall.

6. They hang around other fit people.

You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well.

Think about it: if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too.

On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pick up game of soccer for fun, you’re most likely going to join in and be more active as a result.

This may be difficult at first if you have old friends with unhealthy habits, but you can try and encourage them to be healthy too with small adjustments to your usual activities—and you can always try and meet some new more active, healthy friends as well.

7. They stay active outside of the gym

While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well.

So how can you start incorporating this into your own life? Here are a few ideas to get you started:

• Walk wherever and whenever possible.
• Pick active weekend activities like bike rides, hikes, or tennis.
• Take the stairs. Always.
• Choose active vacations. Hiking, kayaking, skiing, swimming, biking… there are so many possibilities!
• Get up and move whenever you can. Sitting is bad for you. Move often.

​And most of all, believe in yourself. You can do it. Now go get started.

Your Sleep Schedule Is Off

If you get more than 9 hours of sleep a night, you may be the envy of your friends, but too much or too little sleep -- less than 5 hours a night -- can be linked to weight gain. Both can throw off the way your body makes the hormones that control your appetite and hunger. And if you don’t feel rested, you may skip your workouts, too.

You Don’t Drink Enough Water

Between 2 and 6 cups of clear, plain water each day can help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight. And when you drink enough water, you may be less likely to grab sodas, juices, or coffee drinks packed with sugar. High calories in sweet drinks can add up to a big weight gain.

You Wait Too Long to Eat

When you space out your meals too much, your metabolism slows down and isn’t able to burn off all the calories you eat in your next meal. Those extra calories may wind up as extra weight. And you may overeat because you’re too hungry. Try eating smaller portions, and eat more often.

You Eat Out Too Often

OK, you hate to cook. But if you eat most of your meals at restaurants, it may be harder to keep your weight under control. Even so-called light dishes may have more calories than you realize. And we’re not just talking about dinner, either. People who eat lunch out daily can weigh up to 5 pounds more than those who brown-bag it.  

You Sit All Day

Your desk job or TV obsession may make it harder for you to drop those pesky pounds. When you sit most of the time, your body can lose its ability to know when you’ve eaten too much -- you can overeat and gain weight. Even brief exercise breaks during the day can help you stay healthy. Get up for three 10-minute walks around meetings or your favorite shows.

You Reward Workouts With Food

Exercise is a great way to lose weight -- it burns calories and builds muscle mass. But if you indulge in a big dinner or smoothie after every workout, you can ruin all that sweaty work. Watch out for high-sugar sports drinks and protein bars, too. While they can help quench your thirst or give you an energy boost post-workout, they can be very high in calories.

You Overdo the Alcohol

Whether you like wine, beer, or mixed drinks, alcohol has calories that add to your daily amount. If you often have 3 or more drinks a day, you’re more likely to gain weight or be overweight, no matter what type of alcohol you drink. Stick to light or moderate drinking, like one glass of wine with dinner. That may actually help keep you from gaining weight.

Stress Gives You Snack Attacks

If you feel tense, you’re more likely to reach for unhealthy, high-calorie treats for a quick comfort fix. You may eat when you don't really need food. 

You Make Quick Food Decisions

It’s worth your time to plan out your meals and healthy snacks so you’re not tempted to grab something on the go. Even if you get enough activity, you can gain an extra pound or two if you tend to eat fast food or sugary snacks or sodas. Your body doesn’t seem to treat these calories the same as energy you get from healthy foods -- it breaks them down too quickly. They’re also low in fiber, so you don’t feel full afterward and you’re likely to eat or drink more.

Your Thyroid Is Sluggish

If this tiny gland in the front of your throat lags on the job, you could gain as much as 5 to 10 extra pounds. Your thyroid makes hormones that control your energy level and how your body breaks down food. If you don’t make enough of them, it can be hard to shed pounds. You may also feel bloated because your body holds on to too much water and salt. If you think you might have a thyroid problem, talk with your doctor. Medication can help.

You’re Pregnant

Healthy weight gain during your pregnancy is a good thing. If you’re at an average weight before you get pregnant, it’s good to gain 25 to 35 pounds. Go for whole foods like fruits, veggies, grains, and proteins that nourish you and your baby.

Your Medication

Some drugs you take for health problems could make you gain a little weight. For example, steroids can change your metabolism and make you feel hungrier -- you may overeat and gain extra belly fat. Even antihistamines that calm your hay fever could cause weight gain. They lower a chemical your body makes to control your appetite, so you may sneeze less but eat more.

You’re in Menopause

If you’re like most women, you may find your weight creeps up during menopause. Changes in your hormones, less muscle mass, and too little sleep from hot flashes can all lead to added pounds. If you wake up tired, you’re more likely to want to munch on snacks for a boost of energy later in the day. Your genes may also make you more likely to get a “spare tire.”

Check With Your Doctor

Some health problems can make it really hard to lose weight even if you diet and exercise. Your genes can also play a role in how much you weigh or where your body stores fat. Talk to your doctor if you just can’t seem to lose weight. Tests can show if you have a health problem that makes weight loss hard, and you can get medicine or other help to overcome it.

Lifestyle habits and behaviors that promote good health can often prevent disease and the need for drugs and medications.

Prescription drugs get widely used in the United States, where 48.6% of Americans have used at least one drug within the past 30 days. If you use at least one medication, it’s vital to know that most medications only treat symptoms and often do not treat the root cause of health problems. When you stop taking drugs, your symptoms will usually reappear and continue to affect your livelihood until you make the necessary positive lifestyle changes.

Healthy daily habits and lifestyle behaviors are critical to maintaining good overall wellness. They can often provide far more health benefits than any pill or drug. Plus, many medications produce side effects that can lead to other health problems.

Continue reading to learn more about the importance of healthy living over drugs and medications and how you can implement these behaviors into your everyday lifestyle.

Controlling Portions

Portion control can reduce many uncomfortable digestive problems. Many digestive symptoms occur due to overeating and overloading your digestive system. Eating smaller portions can often prevent weight gain, bloating, and stomach cramping, and pain. Smaller portions can also help you feel lighter and more energetic and control your blood sugar levels.

Overeating can lead to health problems, including obesity, heart disease, and diabetes. It can also lead to gallbladder disease and the eventual removal of your gallbladder. Medications may reduce your appetite and control symptoms of diabetes and heart disease. However, they won’t cure overeating in the long run.

Talk to your doctor about the best portion sizes for you based on your weight and activity level. Your doctor or nutritionist can help you develop a healthy meal plan and choose portion sizes appropriate for you.

Consuming Macronutrients

Macronutrients are essential nutrients your body needs to function correctly. Proteins, carbohydrates, and fats are the three main types of macronutrients. A diet rich in macronutrients can boost your energy and reduce your risk of diseases, including cancer. It can also strengthen your immune system and make you less likely to become ill.

Your diet should consist of 10% to 35% proteins, 45% to 65% carbohydrates, and 20% to 35% fats. Proteins play a critical role in your metabolism and hormonal balance. Carbohydrates provide you with energy. Fats help protect your organs and get used as an energy reserve for your body. They also help you absorb certain vitamins.

Unhealthy foods can zap your energy and increase your risk for a wide range of illnesses. Instead, eat a diet high in macronutrients and reduce your intake of sugars and processed foods.

Healthy protein sources include:

• Beans and lentils
• Nuts and seeds
• Whole grains
• Fish, poultry, seafood, and meats
• Soy products, including tofu and edamame
• Avoid processed meats, including bacon, sausage, and hot dogs

Healthy carbohydrates include:

• Fruits and vegetables
• Beans and lentils
• Whole grains
• Low-fat or non-fat dairy
• Avoid refined carbs, including cookies, cakes, bread, and candy

Healthy fats include:

• Fatty fish, including salmon, sardines, and tuna
• Avocados
• Nuts and seeds
• Olive and avocado oils
• Avoid unhealthy fats, including butter, full-fat dairy, and fried foods

Exercising Regularly

Like good nutrition, exercise can prevent and fight off many diseases, including obesity, heart disease, and diabetes. Exercise is a drug-free way to reduce high blood pressure and maintain a healthy weight. There are no pills or medications that produce the same health benefits as exercise.

Try to exercise on most days of the week. Do at least 150 minutes of moderate cardio exercises per week, including brisk walking, running, or bicycling. Combine cardio exercise with strength training for optimal health benefits. If you have a low fitness level, start walking for a few minutes a day. Then, gradually increase the intensity of your workouts.

Ask your doctor for help with developing the best exercise routine for you based on your current health and fitness level. Working with your doctor can help you stay safe, especially if you have a chronic health condition like heart disease.

Many people who start a new exercise routine don’t stick with it for a long time. For example, research shows that the majority of people who make the New Year’s resolution to exercise quit before the end of January. The best way to stick with exercise is to do activities you enjoy. Do exercises that are fun for you, whether it be hiking, dancing, or gardening.

Getting Quality Sleep

Quality sleep is an essential component of good health that gets commonly overlooked. Your body heals and repairs itself every night while you sleep. Sleep also helps you produce specialized hormones like melatonin that reduce your risk of cancer.

Sleep refreshes your body and brain, repairs cells, and reduces stress. It helps your body eliminate waste that can build up to cause illness and disease. Poor sleep can lead to various chronic health problems, including heart disease, stroke, and diabetes. It can also lead to constipation, fatigue, and high stress.

Make sleep a top priority in your life. Do whatever it takes so you can sleep better and more comfortably. Hang blackout curtains that reduce noise and light. Invest in a more comfortable mattress and bedding. Consider falling asleep to a white noise machine, or download meditation apps that help you fall and stay asleep.

Sleeping pills may help you fall asleep quickly but usually only work for a short period. Many types of sleeping pills can lead to dependence and addiction. They may also cause rebound insomnia when you stop taking them. Rebound insomnia is insomnia that was worse than insomnia you had before treatment.

Talk to your doctor if you have an underlying health condition causing sleep problems, such as sleep apnea. Sleep apnea is often gets caused by lifestyle factors including obesity, smoking, and alcohol use. Changing these lifestyle behaviors may help you treat sleep apnea and prevent you from needing any pills or medications.

Managing and Reducing Stress

Many people believe that stress affects only your mental health. However, stress can lead to several serious physical health problems. Headaches, obesity, high blood pressure, and digestive issues represent many health conditions caused by stress.

Stress is the body’s natural response to potentially life-threatening situations. Stress usually goes away on its own after the threatening situation has passed. However, stress can become dangerous to your health if it doesn’t go away.

When you’re stressed, your body releases a stress hormone called cortisol. Cortisol increases your heart rate and blood pressure. When you have chronic stress that doesn’t go away, your heart rate and blood pressure stay high. That can lead to many heart problems, along with weight gain, depression, and muscle pain.

Benzodiazepines and antidepressants are the most common types of medications used to reduce stress. However, these medications are not ideal for long-term use because they cause side effects leading to other health problems. For instance, benzodiazepines can be addictive when used for longer than a few weeks.

Learn how to effectively manage stress so you can avoid taking any medications. Medications will not treat the root cause of your stress. Many of the daily habits mentioned in this article can help you reduce stress. Exercise regularly, get quality sleep, and eat lots of healthy foods. Other ways to reduce stress include doing yoga or meditation, discovering new hobbies, and spending time with loving friends and family.

Not Smoking

Quitting smoking, or never smoking, is one of the best health choices you can make throughout your life. The CDC reports that more than 16 million Americans are currently living with a disease caused by smoking.

Smoking is a leading cause of preventable death. If you quit smoking or never smoke, you can avoid cancer, lung disease, and heart disease. You can also prevent diabetes, stroke, and erectile dysfunction. All these diseases commonly get treated using pills and medications.

If you currently smoke, ask your doctor about treatments that can help you quit. Certain medications can help you stop smoking. However, these medications should only be used for a short time until you can entirely quit.

There are also lots of non-drug treatments that may help you stop smoking. Acupuncture, hypnotherapy, and herbal supplements may work.
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Exercising regularly can also motivate you to quit smoking. Smoking affects your lung health and can make it difficult to breathe, especially when doing aerobic exercises. Suppose smoking is holding you back from increasing the intensity of your workouts. In that case, you may find that quitting is easier than you think.

​The reasons for exercise and fitness abandonment have been researched quite well in social and health psychology. Here are the top six reasons people quit an exercise or health program.


1. No Time


One of the most common reasons given for exercise abandonment is “I have no time.” Lack of time goes beyond exercise time. It may include the time to go to a gym or time conflicts with other activities.
More often than not this is a perceived barrier, not based on reality. People find time to watch TV for hours in the evening, go for drinks with friends, and surf the internet – if they wanted, they could find 30 minutes a day to exercise.


If someone paid you $1,000 every day to exercise for 30 minutes, would you be too busy?


Don’t stop! There are a number of strategies to deal with lack of time. Preparation is key:
- Schedule workouts/classes beforehand
- Treat the schedule as set in stone (like you would a dentist appointment)
- Get ready the day before: pack the gym bag, put it in the car, get the protein shake ready – eliminate everything that could serve as excuse (“Oh, I forgot to wash my gym clothes, now I can’t go”)
Another strategy is to add social pressure, bring your friends, hubby, son, daughter, that way you’re less likely to feel you can’t go!


2. Want Too Much, Too Quick


People are prone to dropping out if exercise does not meet their expectations. If you expect to lose weight quickly and don’t, you are likely to abandon the fitness routine. If you expect to gain muscle fast and don’t, it’s likely that you won’t stick to the program. If you overdo it (and for complete beginners, aerobic activity of three times per week may be “overdoing it” – twice per week may be better to recover and get used to exercise), you are more likely to quit.


Don’t stop! SMART goals are imperative. They should be Specific, Measurable, Attainable, Realistic and Timely. Get feedback on your goals from a trainer or from a peer group. Measure progress.


3. Wrong Kind of Motivation


Motivation is an interesting one. It seems like there is a switch that, when it gets flipped, just makes you do something. Researchers have determined that self-generated and self-determined motivation is more effective than externally imposed efforts to change health behavior.
“I exercise because I personally want to. I like the feelings of progress. I do it because it’s the means to an end that I value.”
If you exercise or eat well because you think it is important or because you value good health, you will be more likely to stick to it than if you start because of external motivation such as shame or guilt.
An important motivation factor is a person’s physical self-efficacy or confidence in ability to do exercise and be consistent with workouts. High self-efficacy is particularly important for exercise adherence among women.
Self-worth (the foundations of a person’s specific values about exercise) is a key factor in exercise adherence for women. If a woman has a belief that she is “worth it” (i.e. I’m worth the cost of a gym membership, the time I spend on myself, etc.), she is more likely to stick to a program.


Don’t’ stop! Find out what motivates you. Educate yourself about the value of physical activity to health and quality of life.
Shift your focus from lofty expectations, like losing 20 pounds, to the positive experiences of exercise, like its effects on mood and the feeling of well-being.


4. Lack of Enjoyment, Experience or Fear of Pain


Common sense already says that if you don’t enjoy an activity, you are not going to keep it up, unfortunately, many end up doing a certain kind of exercise just because they have been told “it’s good for you”. Running may be such a thing. For many it’s simply boring. Coupled with the fact that it’s not very effective for weight loss or strength gain, it’s no wonder that so many give up running come the winter.


Injuries are also a factor in exercise abandonment. If combined with other factors, harmless knee pain can lead people to give up on exercise completely, when they really should work to find alternate or rehabilitating exercises.


Don’t stop! Pick an exercise that you like. Learn how to warm up and cool down to prevent injury. Learn how to exercise with good form


5. Poor Access to Exercise Facilities or Unpleasant Exercise Environment.


It appears that easy access to exercise facilities enhances exercise adherence. Also, satisfaction with a workout facility (i.e. the perception that equipment is safe and the facility is user-friendly) is also highly associated with exercise adherence. Interestingly, watching others exercise also helps motivate people to continue with their own workout plan.


Home exercise programs are generally given up much easier. Our homes are typically associated with relaxation and not with strenuous physical activity. That’s why so many ab-wheels, cross trainers and Insanity DVDs stay in a corner unused.


Don’t stop! Try to fit in your exercise as best as possible into your schedule and don’t be afraid to experiment. Maybe you can use the lunch break to go a class near your office or workplace. Find a class that fits your style.


6. Lack of Support.


Numerous studies show that perceived or real lack of social support from a significant other or meaningful friend is highly associated with exercise abandonment.


Don’t stop! Explain your interest in physical well-being to friends and family. Ask them to support your efforts. Invite friends and family members to exercise with you. Get a workout buddy or join a class.


Top Tips On How to Never Quit a Fitness Program


1. Work on your self-perception and inner motivation. Make it clear to yourself that you are exercising to improve your health and well-being.
2. Reinforce that with social support and professional feedback.
3. Set SMART goals (Specific, Measurable, Attainable, Realistic, Timely).
4. Set up a specific training plan.
5. Go do it.

​If you have ever had the goal to lose weight, you have probably tried to diet. However, there is a difference in watching your diet versus going on a diet. And there is a difference in going on a diet versus changing your lifestyle. If you're looking to lose weight and be a healthier you, it's time to look at your lifestyle instead of the latest diet trend.

The difference between diet and lifestyle

The biggest difference between going on a diet and changing your lifestyle is that a diet will always be short term, no matter how long you stay on it. While you may see the results you want on your diet, chances are that when you go back to "normal living," your weight will come back too. Diets, more times than not, are about restrictions, limitations, and cutting foods from your diet. But when you think long term, cutting out foods permanently doesn't seem like a very realistic option. 

A lifestyle change is long term, completely changing you're life. For example, if you like to enjoy a late night snack, a diet might have you completely cut out that food while a lifestyle change would be figuring out the best way to fuel your body. That might not mean cutting out that food, but maybe not eating it right before bed, and eating less of it. 

If you're looking for results that will stick, it's important that you work towards a lifestyle change.

Why fad diets don't work

Most diet plans consist of short term changes that can lead to fast weight loss. Often times, this means cutting calories, eliminating food groups, and depriving your body of the nutrients it needs to run at its best. And while you may get the results you are looking for, you have a higher chance of falling back into old patterns when you stop following the diet so strictly. 


The basics of diet plans can be cutting calories, carbs, and fats. Your body needs the right amount of calories. It needs carbs. It needs fats. There is no one way to change your lifestyle that will work for everyone, but it's important that that is what it is -- a lifestyle change.

How to change your lifestyle

Your first step should be determining your goal -- why are you making this change? If it's for weight loss, think about what your end goal looks like. Don't settle on the "perfect number" because when it comes to getting healthier, it's not always about the number on the scale. Once you have your goal, think about how you live now and what changes you will need to make in order to reach your goal. This could be drinking less soda, eating healthier alternatives, and moderation. Rather than cutting things from your diet, find out how you can make them healthier or stick to the portion recommendations; don't overindulge. 

Other helpful tips to change your lifestyle include:

• Control what you can. If you eat when you're emotional or stressed, find something new. Instead of turning to food when you're stressed, try going for a walk or picking up yoga. If you eat when you're feeling sluggish, try a short nap or finding an exercise to boost your energy.

 

• Practice mindful eating, not restricted eating. Mindful eating is taking a deeper look into your eating habits. Eat slower so you're body can recognize when it is getting full, and don't let yourself get over-full. Add in new foods like leafy greens or lean proteins. Examine menus for healthier options when out to eat. 

 

• Stay motivated. A long-term change is just that: long term. You will not see results overnight but if you stick with it -- you will see results that will last. One of the biggest differences between lifestyle changes and diets is purpose. Diets can help you lose weight, but if you're goal is to be healthier, finding your purpose can help you stay motivated for a lifestyle change. 

 

• Take charge at home. If you do the grocery shopping, buy things that will nourish your body, not just satisfy a craving. Spend more time in the produce aisles than the processed food aisles. Cook at home, and enjoy trying new recipes. Incorporate more fruits, veggies, proteins, and healthy fats into your diet. Plan ahead of time: meals, what you will eat at restaurants, snacks for a trip, etc.

The results of a lifestyle change are worth it, but it won't be easy. And starting will always be the hardest part of the journey. If you aren't sure where to start, talk to your health care provider about goals and nutritional changes that will work for you.

​Lack of Time

A perceived lack of time is one of the most common reasons people give up on fitness. It’s easy to feel as if you don’t have enough hours in the day to fit in a workout, especially if you have a demanding job, family obligations, or other commitments.

​Solution: Make fitness a priority and incorporate it into your daily routine. Don’t skip your workout, just as you wouldn’t skip an important meeting or appointment. Even if it’s only a 10-minute workout, it’s better than nothing! Consider getting up earlier, exercising during your lunch break, or involving your family in your fitness routine.

Lack of Motivation

A lack of motivation is another common reason people give up on fitness. It can be difficult to stay motivated when you aren’t seeing immediate results or are tired or stressed.

​Solution: Find a workout partner or hire a personal trainer  to hold you accountable and motivated. Set attainable goals for yourself and celebrate your accomplishments along the way. To keep things interesting, try new types of workouts and reward yourself when you reach milestones.

Injury or Pain

Injuries or chronic pain can make exercise difficult or impossible, causing many people to abandon their fitness goals.

Solution: Work with a physical therapist or trainer instead of pushing through the pain, to modify your workouts and find exercises that will not aggravate your injury or pain. Focus on low-impact activities such as swimming or yoga, and make sure to warm up and stretch properly before each workout.

Unrealistic Expectations

Setting unrealistic goals for yourself can lead to frustration and burnout, leading many people to abandon their fitness goals entirely.

Solution: Set reasonable goals for yourself and be patient with your progress. Remember that fitness is a journey, not a destination, and that seeing results takes time and effort. Celebrate your victories along the way, no matter how minor they may appear.

There are many reasons why people give up on fitness, but with the right mindset and strategies, you can overcome these obstacles and stay committed to your fitness goals!