No matter your age or size, losing weight is hard. Avoiding temptation and staying motivated can be even harder, especially when it's much easier to relax in front of primetime television wash after a stressful day.
How do you drive past your favorite fast food restaurant without stopping? How can you train yourself to listen to your brain, rather than your stomach? When temptation is at its worst, the little voice of doubt begins to ask, "Is it really worth it?"
The Spectrum Challenge is all about developing the habits for lifelong change. It doesn't mean giving up your favorite fast food restaurant and the fattiest item on the menu forever. It's a matter of balance, of natural weight loss and change for the better.
Amy Snyder, a junior communication major, knows firsthand that staying motivated is easier said than done. Saying you're not going to cheat on your diet and turning down a piece of cake are two completely different things.
To avoid temptation and keep motivation high, Snyder makes sure to reward herself for healthy habits, even if it is as simple as ordering water instead of soda when out to eat, or choosing wheat over white.
"Make sure you reward yourself after you do good things," Snyder said.
Something as small as buying a new shirt or spending time with friends will encourage you to make those healthy, simple choices over and over again.
"Throw away all the goodies you own and try not to look at them at the grocery store," advises Amanda Watkins, a junior communication major.
Her advice stems from the idea that at the beginning of starting good habits, one should avoid vulnerable situations to avoid making a mistake, or in this case, eating a lot of something you shouldn't.
Temptation is mental as much as it is physical. Believing you have control over your habits is half the battle. Saying no to favorite vices like chocolate, ice cream or pizza can be the most difficult, but believing you have control over these favorites can give you back a sense of control over your own body.
Eliminating yourself entirely from all tempting situations isn't the answer either, as it's nearly impossible. If your family is enjoying a cheesy pizza, join in. But instead of having two slices, have one with a side salad and fruit. It will give you the taste you crave without the additional calories and fat.
Finding an easy, enjoyable way to exercise and getting support from others is also key. Working out doesn't have to be unbearable, simply discover the exercise that you enjoy most and actually look forward to. A guaranteed support system, be it a friend or significant other, will be there to bring you back to your feet when you fall.
Even the family dog can be a good motivator. Instead of letting the dog run around the backyard, take him or her out for a walk.
"All the hard work you put in during off-season is what you will get back during your real season," said Eric Flynn, a sophomore undecided major who is on UB's baseball team.
Remaining motivated to stay in shape is hardest for Flynn during the off-season. At times, working out can be anything but fun, but it is a necessary evil for him to be at the top of his game. He stays motivated by imagining his long term goals for the next season.
The same can be true for non-athletes. Keeping your short and long term goals at the forefront of your mind are powerful tools in avoiding temptation, especially thinking about how much better you will look and feel. Think about where you want to be in the next six months and make steps to make it happen instead of beating yourself up over the mistakes you've made in the past.
Want to fit into a certain black dress? Hang it in a prominent place in your room. Are the numbers on the scale starting to make you feel worse about yourself and breaking your motivation? Get rid of it all together. Judge your weight loss by the bagginess of your clothes. Love to shop? Stay motivated with the thought of all the new clothes you will get to by once you reach your weight loss goals.
It is much easier to lose focus and hope than it is to keep it. However, if you keep visualizing your goal and keep remembering what you are working towards, it may help make the seemingly impossible, possible.
"Remember the end result," said Katie Lamb, a senior communication major.
Photo: Courtesy of Laron Fomby
