Do you feel like you would like to lose some weight or body fat to improve your self-esteem, but feel anxious about joining a gym or even just exercising? 

You're not alone. So many people struggle to be consistent once they’ve decided to change their lifestyle to improve self-esteem and achieve a weight loss goal.

There are some common factors that stop people from being consistent on the journey to change their mental and physical wellbeing. Firstly, it can be hard to shake the feeling that everyone is watching and judging you in the gym. This can make you feel self-conscious, and at the worst points, stop you from going to the gym at all.

Then, there’s the constant compassions to other people. Whether it’s when you’re in the gym, talking to your mates, or seeing other people’s progress on social media, comparison can make you believe you aren’t trying hard enough or must do some extreme workout plan or diet to get the same results. 

These two things will instantly stop you from getting started and being consistent. If you can relate to this, start by keeping things simple! 

Make the slightest of changes and before you know it, your self-esteem will improve, you will sleep better, have more energy, and feel more confident. By making small changes, you’re also more likely to stay consistent and keep up the healthy habits. 

Try these fundamental and practical tips to get started.

Set a daily step goal

Being more active by walking is so effective for improving mental wellbeing and reducing anxiety. It also increases your TDEE (total daily energy expenditure). If you increase this, you will burn more calories, which will help with weight loss and improve sleep. 

Track how many steps you get each day and up it by 500-1000. If you have a sedentary job and struggle to be consistent each day, set a weekly step goal instead; that way, you won't feel as deflated if you struggle to be consistent during the week and will be motivated to get more steps over the weekend. 

Track your calories (if you want to lose weight) 

If your goal is weight loss, being in a calorie deficit is the only way your body can lose weight. All the fad diets you see put you in a calorie deficit by default, but it’s unlikely you’ll maintain them and they may not provide the full nutrition you need for a healthy body and mind. It's important to eat whole foods, plenty of protein, veggies, and fruits, but remember to also include foods you enjoy.

If you feel overwhelmed by the thought of tracking calories, simply start by cutting down on the bad eating habits you are aware of and introduce just one healthy meal a day consisting of veg and protein. 

Reach out and ask for support

Get a friend or family member to go on walks with you and make changes to their diet with you, getting support is so effective when you want to make changes rather than going alone. Or, create a free Unraveled account and get involved in our group challenges and live home workouts. Accountability and community are super powerful for moving consistently towards your goals. 

Focus on how you feel

Always remember that losing weight and looking a certain way is simply a bonus when exercising regularly; nothing compares to how it makes you feel!

I hope these tips help you on your journey towards improving mental and physical wellbeing. Remember to reach out if you need more support from us. Why not start by completing this free quiz to get your personalised wellbeing score? GET YOUR PERSONALISED WELLBEING SCORE