The weight loss goals of each individual varies. There are some who just want to stay physically fit and maybe drop a few pounds. There are also those who are obese and want to go to a more manageable weight. Scientific research tells us that the second type of weight loss is more difficult. The average dieter loses 5-10% of their starting weight in the first 3-6 months of their program. Beyond that, it becomes much more difficult.

Over time, you will get used to exercising and dieting. Exercising creates a natural high by releasing endorphins – a feel-good chemical – into your system. This improves your mood quite a bit and can even serve as motivation to exercise the next time. Exercise also reduces cortisol levels in the body. This serves to reduce stress, and when done over a long period of time, you become less susceptible to future stress. Scientists recommend exercising for more than 30 minutes if you are highly stressed to get the maximum benefit.

Adding to the difficulty of sustaining long-term weight loss is the fact that routine can lead your body to no longer react the way it did a few months ago. Researchers believe that endorphin tolerance increases over time so the effect is lessened the longer you’ve been exercising. The body will adapt to changes so it is important to vary your routine to keep up with it. Simple changes like intensity and duration can help a great deal towards preventing stagnation from setting in. Some celebrities instruct their personal trainers to keep them guessing; they don’t know what exercises they will be doing until they start working out.

Music is also a good way to keep yourself upbeat while exercising. Be sure to mix up your exercise music to keep things fresh. Best of all, researchers have uncovered that loud music releases more feel good hormones that help keep you happy. Just another reason to bring that MP3 player or iPod to the gym!