There is the optimal work out and there is the one you will do. Pick the latter. Do I need to explain this? Here's the low down: pick a physical activity that you will actually do at least 3 times a week. It might not be optimal, but you'll actually do it--and that's what matters most. It can be anything physical: dance, zumba, aerobics, martial arts, karate-chopping bricks, speed walking, weight training, basketball, yoga, ping pong, whatever...you get the point.
If you're too tired one day, go the next. There are almost no good reasons for which you cannot do something 3 times a week. Also, even on a really busy day, you can go for 30min--it's not optimal but it's better than not going. Which leads me to an important psychological point.
You got it. Establishing good habits is the only way to success. Every fit person I know goes a little crazy when they miss workouts. Just as people with bad habits go crazy when their habits are broken.
So, why eat so much salad before your meals? Cuz it will fill you up and you won't over eat the high calorie stuff that makes you jiggly. Next!
Just Say "No" Once: If I know that my will power is finite then it is easier to turn down ice cream 1x than it is to turn it down 10x in the same day. But how do we apply this? It's like this y'all.
When you go shopping DO NOT buy unhealthy food. This is you saying 'no' once. But if you buy it and bring it into your crib, you will have to say 'no' every time you walk by the fridge or think of ice cream. The psychological laws predict that the ice cream will eventually win. Don't let the ice cream win!!! You are better than ice cream!
Or do what I do: start cooking your protein first, then eat your salad while it's cooking. When you're done your salad, dinner will be ready. Ta! Da! Good habit preserved and bad habit averted!
(a) when a friend becomes obese, the chances of you becoming obese increases by 57%.
(c) the greatest influence was on close friends: if someone was close friends with someone who became obese, the non-obese person's likelihood of becoming obese rose to 171%!
(d) the same effect was observed for weight loss.
But where am I going to find peers with healthy lifestyles? Um, maybe at the fitness activity you skipped out on yesterday to eat cupcakes with your other friend!
Aside: This brings up a side issue of whether body weight is a good measure of fitness and health. I won't engage in that debate. Use whatever measure you like--BMI, waist circumference bicep size--whatever. It's not that important in the early stages. Personally, I just look at my abs. If I can see them, I'm on track. If I can't, I've got work to do.
You'd be surprised how engaged people get in the competition. Now, instead of driving a short distance, employees walk so they can 'beat' the other competitors for calories burned or distance covered. Add incentives and you have a workforce full of fitness freaks.
This is an interesting one. This belongs more to the realm of psychology proper rather than social psychology. To illustrate consider the following typical scenario:
You're at home watching the boob tube. You say to yourself "I'm just going to have one square of chocolate--besides, it's got antioxidants so it's good for me!" Next thing you know you're thinking, "I've already broken my rule so I might as well have a few more pieces. Five chocolate bars later you're not feeling so hot. Then you think, "well, I've already broken my diet, I might as well eat the ice cream too."
The reasonable person approach: We ax ourselves what a reasonable person would do in the situation. Would a reasonable person who is overweight eat 5 chocolate bars and a tub of ice cream? Nope. Would a reasonable person skip the gym because they only have 30min rather than the usual 45min? Nope. When we avoid thinking in binary terms, the door opens for reasonable action.
Furthermore, the reasonable person approach is not without its own difficulties. As Hume said, "Man is not a rational animal, but a rationalizing animal."