You have been losing weight for a few weeks or months now, but you notice that the energy and motivation to persevere is decreasing. Recognizable? Then you're not the only one. It is normal to run into a dip. Fortunately, with the following 6 tips you can make sure...
Older people continue to live at home for longer and remain more mobile. Especially within the owner-occupied home. But not everyone gets up the stairs more well. And if you want to continue living at home, then a stair lift can be a good solution. When placing such a...
You have been losing weight for a few weeks or months now, but you notice that the energy and motivation to persevere is decreasing. Recognizable? Then you’re not the only one.
It is normal to run into a dip. Fortunately, with the following 6 tips you can make sure that you are better at dealing with a motivation dip.
Tip 1: Find out where your dip comes from
The first tip is to find out what has reduced your motivation. In other words, what obstacles did you encounter?
Don’t you lose weight, for example? The next step is to find out why you don’t lose weight anymore. For example, when do you eat too much? What does a day like this look like?
Furthermore, is it possible that other aspects of your life compete with your goal to lose weight? For example, you may not have much time to exercise because your mother is ill and you have to take care of her.
I advise you to write down the obstacles as concretely as possible. This helps you to look for solutions. Below you will find a number of obstacles that have been formulated in a more abstract or concrete way.
Abstract: I don’t lose weight anymore
More concretely: I don’t lose weight anymore, because during the day when I’m busy I have too much candy.
Abstract: I don’t have time for sports anymore
Concretely: I notice that exercising 4 times a week costs me too much energy, because my priority is to take care of my mother.
Tip 2: Look for solutions
Now that you have written down the obstacles, it is important to look for solutions. What are you going to do, for example, to stop eating during the day? Or how do you make sure you have more time for sports? Maybe Thursday isn’t such a handy day, but Friday afternoon is. Or maybe it’s better to exercise less times a week at the moment.
Tip 3: Ask yourself how important the goal really is to you
Another reason why your motivation drops is that you don’t think the goal is important enough. You can set yourself all kinds of goals, but it becomes difficult if you don’t feel enough motivation to go for it.
Therefore, check for yourself how important you really think the goal is. Be honest with yourself about this. If you notice that your goal is not that important, then it is good to realize that it will be difficult to reach the goal.
In order to better map out how important it is to lose weight, it is useful to write down both the short and long term advantages and disadvantages.
Tip 4: Provide realistic expectations
The fourth tip is to have realistic expectations. A lot of people I’ve coached are very focused on a target weight that they want to achieve. Often this target weight is too ambitious. Different studies show that 5 to 10 percent of your current body weight (about 3 to 8 kilograms) losing weight is realistic to maintain.
I always tell customers that it’s much better to focus on small steps at the same time. Focus on healthier lifestyle behaviors that you can sustain.
Would you like to know more about drawing up a weight loss plan? Then read this page with weight loss tips.
Tip 5: Don’t be too strict with yourself
From next week on I won’t eat any more sweets, exercise 4-5 times a week, drink no more alcohol, drink no more sugar with my coffee, etc. I’ve often seen these kinds of lists of targets pass by.
It also makes sense if you impose so much on yourself, that you become demotivated and can’t stand it anymore. So don’t be too strict with yourself, but start with small changes. Suppose you want to tackle 5-6 habits, start with the one that is easiest to change. It helps to write down such a goal and to check daily whether it has succeeded.
From now on I don’t add sugar to my coffee
Monday: successful, Tuesday: successful, …… Sunday: successful etc.
If you notice that a new behavior has become more and more a habit, then set a new goal.
Furthermore, a goal like never again candy is unrealistic and fortunately not necessary.
It’s all about learning how to keep pace. This also applies to sports 4-5 times a week. Be honest with yourself, will you be able to keep up the goal if you are a few months ahead and have a number of busy weeks? Therefore, choose a sports rhythm that you can maintain in such weeks.
Tip 6: Prepare for difficult moments
Finally, I recommend that you prepare for difficult moments. In the beginning, when you start losing weight, you’re often full of new energy. This is also called the honeymoon phase. But after a few weeks/months this feeling diminishes. That is normal. I advise you to prepare for this.
You do this by asking yourself the following questions:
What are you going to say to yourself, for example, if you don’t feel like exercising? Or what do you say to yourself if you have had too much to eat?
Write this goal down in the form of an if-then plan.
Example as a plan:
If I come home and want to eat something, I’ll take an apple instead of eating it. You’ll notice that there are many things you can work on. Start with something that’s easiest to change. This often results in a success experience, which gives you more self-confidence.
Older people continue to live at home for longer and remain more mobile. Especially within the owner-occupied home. But not everyone gets up the stairs more well. And if you want to continue living at home, then a stair lift can be a good solution. When placing such a stair lift, a rail system is placed on the inside or outside of your staircase. That way you know for sure that you will come to the first floor safely. Anyway, such a stair lift is a major investment and there is a very large offer. So what should you pay attention to when purchasing? We will help you on your way with the most important considerations.
Save costs on your stairlift
The most important stumbling block with a stairlift are the costs. A little stairlift quickly costs 5,000 to 6,000 euros. A substantial amount. And when your staircase has one or more bends, those costs can even go up to 14,000 euros. Fortunately, you can apply for a subsidy at the WMO or see if you are eligible for compensation through the Long-Term Care Act. When this is granted, you will receive a part of the investment back. However, this is no longer standard nowadays. We look carefully at what you can do yourself and whether you can move.
In addition to a new stairlift, you can also opt for a second-hand stairlift. You also save a considerable amount with this. You can find a used stairlift for a straight stair for around 1,700 euros. Moving to a cheaper, single-storey house can also be a good choice. Finally, the wall is damaged when the stairlift is placed and you have to count on costs for repainting and providing the wall with stucco.
Do you really need it?
This seems logical, but many elderly people purchase a stair lift while they don’t really need it yet. The reality is that you often sell your house at a house less quickly and its value drops when a stairlift is present. The nursing home or the retirement home is often not an attractive prospect. This too is often a reason for the elderly to buy a stairlift ‘in advance’. But this is certainly not recommended. Think really carefully whether you really need the stairlift. If the answer is no, then certainly postpone the purchase.
Customization or standard
Overall, you can opt for a standard or customized stairlift. The costs are of course lower with a standard stairlift. But if you are mainly concerned with sustainability, comfort and efficiency, then you better opt for a customized stairlift. You can easily place this in a house for sale. In a rental house you need permission from the landlord.
When purchasing …
Before you purchase the stairlift, it is useful to first have a good look around stairlifts online and, if possible, to try out some stairlifts. Also look at reviews of the company where you want to buy the stairs. Check the stairlift carefully for easy use and sufficient safety. That is of course very important with a tool that you use every day. Preferably do not pay everything in advance, but keep a part behind after the placement. This way you can check whether it works well and is also placed correctly. The stairlift is usually mounted on the stairs and this is also the best option. Sometimes, however, placement against the wall is necessary.