Your Weight Loss Workout Plan
How to stick with a fitness routine after weight loss surgery
Regular exercise is a must after weight loss surgery, but sticking to your workout plans can be easier said than done. When something else important comes up, our workout plans may be the first things we abandon, while waning motivation after work may make the couch seem much more inviting than the gym.
If exercise has never been a regular part of your life, it can be difficult to adjust to it after weight loss surgery, but sticking to a regular schedule can be a big help. Because it takes 66 days on average to create a new habit, you can help yourself turn exercise into part of your routine by making your workout plans ahead of time and adhering to them as meticulously as possible. To get started, use these tips to plan a workout routine that keeps you focused on the important task of burning calories:
- Create a calendar. Technology makes scheduling simple, with countless apps and devices available for helping yourself stick with your plans. Tools like Google Calendar and smartphone alerts make it easy to schedule your workouts and carry a reminder with you of what you plan to do when. A planner, journal or calendar will work if you prefer to do things the old fashioned way, but be sure you have a tangible, readable way to plot out your workouts.
- Break things up. It can be hard to find time in your schedule for 30 to 60 minutes of exercise every day, but remember that you don’t have to do it all at once. If you know your schedule will be tight on certain days, plan for 10 to 15 minute exercise sessions before work, during your lunch break and after you’ve arrived home. These shorter workouts will give you just as much benefit without the need for one long block of dedicated time.
- Maintain accountability. Because your excuses to skip a workout may not work as well on someone else, scheduling exercise time with others can be a big help in sticking to your plans. If you join a class or start working with a personal trainer, the expectations of others and the investment you’ve made can serve as powerful incentives. Setting up casual workout dates with friends can also make a difference.
Of course, the most important part of making a fitness schedule that works is to find exercise time that’s convenient for you. Think about when you’ll be most able to exercise without distractions intervening and dedicate that time to your workouts. You should also remember to schedule in days off between strenuous days of exercise—pushing yourself beyond your limits will only make things harder, especially as you recover from weight loss surgery.