Scammer Websites List Which Sells Harison Fitness Products

Important Notice: Scammer Websites List Which Sells Harison Fitness Products (Updating…)

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Harison fitness Important statement about customers being deceived by buying products through unofficial channels

 

Dear HarisonCustomers,

Recently, a lot of scammer’s website appears as attractive offer or pretend itself a large online shopping site, users are more receptive to these schemes. And they caused Harison customer transaction funds to be deceived. In order to protect the safety of your funds, Harison Fitness Team hereby declares:

 

1. Please use your real-name account to purchase Harison products. The only official purchase channel for Harison products is http://www.harisonfitness.com/ and Harison Amazon Store. Any other losses caused by third-party transactions shall be borne by the customer;

2. If a user has encountered a similar fraud, it is recommended to report to the police immediately, and Harison Team will fully cooperate with the investigation and provide corresponding evidence;

3. If users have any problems during the transaction of Harison products, please contact us in time.

4. Please comment below if you notice some scammer website that sells Harison Products, After we confirm it we will send a $30 coupon (no min use limited) to your email for a reward!

Online customer service: Below Red Chatbot, Customer Support: support@harisonfitness.com.

 

Scammer Websites: 

Harison bike X6:   https://icta.hk/news-article/throwback-thursday-the-discovery-of-penicillin/

Harison treadmill TT:  https://www.obhmarket.com/ 

Updating…

 

 

Scammer Websites List Which Sells Harison Fitness Products

Your Next Steps

If you paid a scammer using a money transfer app:
  • If the app is linked to a credit or debit card, contact that company or bank first. Find out how to dispute a credit or debit card charge here.
  • Contact the company behind the app. Ask if they can reverse or stop the transfer, and make sure they know the transaction was fraudulent.
Scam Advice:

Building Momentum, Showing Up Strong | HARISON Witnesses the Opening Day Battles of the 2026 Women’s Volleyball Nations League Finals in Macao

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On July 22, the 2026 Women’s Volleyball Nations League officially kicked off with its opening-day quarterfinal matches. Two high-stakes showdowns took center stage, with four of the world’s top women’s volleyball teams — Italy, the Netherlands, Brazil, and Japan — all taking the court. Each team brought a well-honed tactical system and rock-solid competitive experience, delivering two thrilling, high-quality volleyball spectacles for fans. When the dust settled, Italy and Brazil emerged victorious, securing their spots in the semifinals.

 

The Top Eight Take the Court: The Summit Showdown Begins

Italy’s women’s national team, consistently ranked among the world’s elite, entered the tournament as the heavy favorite to take the title. Armed with a powerful attacking lineup, ferocious offensive firepower, a disciplined blocking and defensive system, and a well-balanced overall game, their tactical execution is second to none. The Netherlands, a traditional European powerhouse, is known for their exceptional blocking height and versatile open-attack approach. With outstanding athleticism across the roster, they excel at grinding out long, back-and-forth rallies.

 

 

In the evening’s second match, Brazil faced off against Japan. The game was a rollercoaster from start to finish — Japan drew first blood with an early surge, but Brazil quickly regrouped, sharpened their serving and blocking-counterattack game, steadily took control of the match, and completed the comeback across three sets to advance to the semifinals.

Pre-Match Momentum: Warming Up with HARISON Equipment

Behind every great performance on the court lies disciplined, science-based preparation. HARISON provided full fitness equipment support throughout the entire tournament. Before the matches on July 22, teams headed to the gym to conduct standardized pre-match warm-up and training sessions using HARISON’s complete suite of professional equipment, fully activating their bodies, minimizing injury risk, and building the physical foundation needed for high-intensity competition.

Through the equipment’s precise and controllable resistance adjustment, athletes were able to strengthen muscle control and body coordination, effectively improving their physical readiness for high-intensity match play. The detailed, professional warm-up routine deeply activated athletes’ deep muscle groups and improved joint mobility, significantly reducing the risk of injury during high-intensity offensive and defensive exchanges. It also effectively boosted serving speed, spiking power, and blocking stability — helping every athlete unlock their peak competitive performance.

 

 

 

Four Powerhouses Converge: The Spotlight Matchups Are Here

On July 23, Turkey faces Canada in a clash that pits European power volleyball against North America’s sharp, up-and-coming style. Meanwhile, the home-crowd favorite, China’s women’s national team, takes on the USA — the top-ranked team in the standings. With a storied history between the two sides and plenty of on-court variables at play, the question of who will come out on top is the biggest storyline of the day.

Both quarterfinal matches follow a single-elimination format, raising the competitive stakes to the max. HARISON will continue to provide full support throughout the tournament, ensuring all equipment runs smoothly and reliably, helping every participating team warm up properly and prepare at full strength. Our goal is simple: to help every volleyball athlete take the court at their absolute best and unlock even more unforgettable moments of competition.

1 Day to Go! 2026 Women’s Volleyball Nations League Finals in Macao

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Just 1 day left until the 2026 Women’s Volleyball Nations League (VNL) Finals in Macao! From July 22 to 26, the world’s top eight women’s volleyball powerhouses will gather at the Macao East Asian Games Dome. The single-elimination format guarantees nail-biting tension, as every match determines who advances. The ultimate volleyball feast of the year is right around the corner!

As a top-tier international tournament carrying immense prestige in women’s volleyball, the VNL serves as the most critical proving ground for national teams ahead of the Olympics, drawing the attention of millions of fans worldwide. Behind every powerful spike and incredible save on the court lies the athletes’ relentless daily training, fully supported by professional fitness equipment that provides all-around physical conditioning.

The eight elite teams advancing to this year’s Finals are locked in and ready, promising an action-packed showdown: the highly anticipated Chinese team with their home-court advantage; the US team, which led the preliminary rounds with a perfect balance of offense and defense; the Italian team, known for their explosive power and mature tactics; the Brazilian team, a traditional powerhouse with deep roots; the Turkish team, playing with
fierce momentum and heavy impact; the Canadian team, showing unyielding resilience and a never-say-die attitude; the Japanese team, featuring an agile rhythm and versatile playstyle; and the Dutch team, with their outstanding on-court adaptability. With these eight powerhouses competing on the same stage, epic clashes are imminent. Intense matchups will unfold one after another, destined to deliver a series of legendary games.

This isn’t HARISON’s first time safeguarding the VNL in Macao. During the 2024 VNL Macao stop, HARISON, an American brand, served as the exclusive sports equipment support partner. A full suite of professional fitness equipment was stationed in the athletes’ preparation area, providing one-stop support for pre-match warm-ups, physical activation, and post-match muscle recovery for teams from around the world. Tailored to the high-intensity, explosive demands of volleyball, the professional equipment helped athletes stabilize their competitive condition and reduce sports injuries. HARISON’s professional and comprehensive event support services earned unanimous praise from the organizing committee and athletes globally.

Two years later, the VNL has been massively upgraded, and the Finals have landed in Macao! HARISON arrives as promised, once again serving as the sports equipment support partner for the Macao Finals. Continuing its deep collaboration with international volleyball events, HARISON leverages its mature service experience from two Macao volleyball tournaments to fully protect every athlete’s condition on the court.

From the 2024 Macao stop to the 2026 Macao Finals, these two deep dives into top-tier women’s volleyball events stand as the best testament to HARISON’s dedication to professional sports and its commitment to the original spirit of athletics. Over the years, with strict quality control standards and a mature international event service system, the brand has empowered various professional sporting events worldwide, earning dual recognition from the industry and the athletic arena for its hardcore professional strength.

With a 2-day countdown, the arena is geared up and ready! HARISON will be stationed throughout the 2026 VNL Finals in Macao, witnessing every heavy spike and every incredible comeback. We wish the eight teams the best as they go all out and surpass themselves, and we look forward to the women’s volleyball players pouring their passion onto the Macao court and achieving outstanding results!

 

Macao Gears Up | HARISON Empowers the 2026 Women’s Volleyball Nations League Finals in Macao

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The 2026 Women’s Volleyball Nations League (VNL) Finals are coming in hot! From July 22 to 26, the Macao East Asian Games Dome will host the world’s top eight women’s volleyball teams. The single-elimination format guarantees fierce competition—every set is a do-or die battle, and every match is a clash at the pinnacle of the sport.

As the oldest, most star-studded, and highly prestigious tournament among the top three women’s volleyball events, the VNL is not only a barometer of global volleyball prowess but also a crucial proving ground ahead of the Olympics, drawing the eyes of fans worldwide. Behind the ultimate athletic performance lies relentless daily grinding, and the hardcore protection of professional equipment.

The eight teams advancing to this year’s Finals are the elite of the global volleyball scene, bringing full strength and massive excitement! The lineup includes the highly anticipated Chinese women’s team with their home-court advantage; the US team, which dominated the preliminary rounds with balanced offense and defense; the Italian team, boasting a mature system and explosive power; the Brazilian team, a traditional powerhouse with deep roots; the Turkish team, known for their fierce momentum and aggressive playstyle; the Canadian team, playing fearlessly with incredible resilience; the Japanese team, featuring flexible tactics and a tight rhythm; and the Dutch team, with their exceptional on-court adaptability. With these top eight teams clashing, every matchup will be intense, delivering a top-tier volleyball feast for fans around the globe.

During the 2024 VNL Macao stop, HARISON, an American professional fitness equipment brand, provided full-process support for several world-class teams, including China, Brazil, and Italy. They delivered equipment for pre-match warm-ups, on-court condition maintenance, and post-match muscle recovery. With stable and reliable service and product quality, HARISON successfully completed the support work for the 2024 Macao event, earning high recognition from the organizing committee, participating athletes, and fans.

Two years later, as this top-tier VNL event returns to Macao, HARISON continues its role as the equipment support partner for the 2026 VNL Finals in Macao. They remain committed to safeguarding every athlete’s journey on the court, writing a new chapter in the passionate collaboration between the brand and Macao’s volleyball events.

For this tournament, HARISON is providing a full suite of professional fitness equipment, including spin bikes, ellipticals, treadmills, functional trainers (cable crossovers), and seated triceps press machines. This comprehensive setup covers all scenarios for athletes: pre-match warm-ups, physical activation, condition maintenance, and muscle recovery.

Backed by the brand’s continuous R&D and refinement, all equipment features ergonomic design tailored to the high-intensity, explosive, and flexible training needs of volleyball. With efficient and professional performance, HARISON helps athletes precisely activate their physical functions, maintain their competitive edge, and avoid sports injuries—ensuring every warm-up builds power and every moment on the court is at peak performance!

With rigorous quality standards and international event service experience, HARISON has consistently supported the booming development of global sports, earning dual recognition from the industry and the athletic arena through hardcore strength. HARISON is proud to fully support the 2026 VNL Finals in Macao, witnessing every powerful spike and every incredible comeback! We wish all teams the best of luck to show their style, surpass themselves, and shine on the Macao court. Play with passion and reach new heights!

Lose Weight! This “Lazy” Meal Plan for Office Workers Is Perfect for You

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If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

As office workers, we rely on takeout for all three meals every day. By the time we get home after work, we’re usually too exhausted to even think about cooking—it just seems like too much trouble. On top of that, with our sedentary office jobs, we only manage to stick to our exercise routines sporadically. Yet, the layers of fat around our waists and the swelling in our legs from sitting too long continue to bother us. Here’s a meal plan for your fat-loss phase—be sure to save it right away!~

01 Weekly Meal Plan for People Who Bring Their Own Lunch

Losing fat isn’t something that happens overnight, and pushing too hard will only backfire. For those who bring lunch to work, you can prepare ingredients for the entire workweek over the weekend.

For example, we recommend a stomach-friendly, low-calorie multigrain rice mix as a staple. Combine white rice, red beans, red rice, and purple rice in a 2:1:1:1 ratio, soak for 2–4 hours beforehand, then cook in a rice cooker. Shape the cooked rice into fist-sized portions and store them in the refrigerator. Additionally, sweet potatoes, corn, and pumpkin are all essential sources of high-quality carbohydrates during fat loss.

For vegetables and meats, plan your meals for the week and buy the ingredients accordingly. Of course, be sure to choose options suitable for fat loss that provide protein, dietary fiber, and healthy fats. For example, after chopping vegetables and draining them thoroughly, you can store them in bulk in vacuum-sealed bags in the refrigerator. The same applies to seafood and meats—as long as the vacuum bags are kept dry, the ingredients will stay fresh.

Now that you’ve finished prepping your ingredients, here’s a meal plan formula for efficient fat loss over the course of a week. Choosing ingredients you enjoy and simple, quick cooking methods is what will keep working professionals motivated to stick with it long-term!

 

(1) Breakfast: Starch (100g–150g) + hard-boiled egg (1) + dairy product / black coffee / unsweetened soy milk

(2) Lunch: Starch (100g–150g) + seafood or meat + vegetables (Recommended eating order: vegetables, meat, starch)

(3) Snack: You can have a small packet of nuts or low-sugar fruit (pears, apples, bananas, pomelos, oranges, etc.)

(4) Dinner: Starch (100g–150g) + vegetables (it’s actually okay to include a moderate amount of high-quality protein as well)

02: One-Week Meal Plan for Weight Loss (Takeout)

In the long run, a bland diet is likely to make people give up. So even if you’re too busy at work to cook and have to rely on takeout, the key to losing fat is simply choosing what tastes good and controlling your portion sizes! Open up any of the many takeout apps available—just be sure to avoid dishes that are high in oil and salt, and pay close attention to the ratio of carbs to fat. Don’t worry—here’s a one-week takeout meal plan for office workers looking to lose fat!

 

(1) Western-Style Fast Food: Burgers

McDonald’s

Double Cheeseburger, Bacon & Egg Burger, Teriyaki Chicken Burger, Double Cod Burger

Burger King

Fruitwood-Smoked Chicken Burger, Double Cheese Beef Burger, Spicy Chicken Burger, Little King Burger

KFC

New Orleans-Style Grilled Chicken Burger, Juicy Beef Burger, Hong Kong-Style Large Chicken Thigh (skinless), Sichuan-Style Tender Beef Five-Spice

Subway

Sliced Chicken, Roasted Beef, Classic Tuna, Teriyaki Chicken, Seafood & Crab Meat

For drinks, choose American-style coffee + a corn cup or vegetable cup (during fat-loss periods, skipping the sauce on burgers will also reduce calories)

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(2) Chinese Fast Food

Shaxian Snacks (Best Value)

Various Business Set Meals: Chicken/Duck Thigh Rice Set (recommended to remove skin; eat one-third of the rice), Beef Brisket Rice + Vegetables/Braised Egg

Spicy Hot Pot, Oden, Maocai (do not drink the broth)

Limit refined carbohydrates; substitute with Chinese yam, potatoes, or corn; Avoid processed meats and starchy meatballs; do not consume sesame paste or chili oil

Rice Bowls (High-Quality Protein + Vegetables + One-Third White Rice)

Tomato Beef Rice, Shiitake Mushroom and Tender Chicken Rice, Tomato and Egg Rice Bowl, Braised Dishes (beef, chicken thighs, duck legs), Pickled Cabbage Fish, Braised Chicken Rice, Stone Pot Bibimbap

Soup-Based Rice Dishes (Control rice portion; do not drink the broth)

Pork Tripe and Chicken, Coconut Chicken, Spare Rib Soup with Rice, Sour Soup with Beef Brisket

Noodle Dishes

Clam Rice Noodles, Cold Noodles, Tomato Rice Vermicelli, Stir-Fried Rice Noodles, Wontons, Liangpi

 

In addition to the meal recommendations above, you can use the meal pairing formula provided to supplement your choices. When ordering takeout, you can also note to the restaurant to avoid “pouring extra oil” or to reduce the rice portion. Slow down your eating pace and consciously control your portion sizes. By combining these principles with fat-loss meal planning—and prioritizing foods you enjoy—you’ll gradually learn to work with food in a way that helps you stick with your weight-loss journey over the long term.

 

Keep it up, ladies! Fat loss is really about pursuing health and happiness. Eating less doesn’t necessarily mean you’ll lose weight, but eating the right foods definitely will.

Middle-Aged and Older Adults Should Avoid Sit-Ups; Gentle Exercise Is the Easy Way to Get Rid of a Potbelly

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If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

As people reach middle age, even if they don’t eat much, they tend to gradually “put on weight,” and their entire body starts to look very bloated—especially the abdomen, which bulges out round and plump like a balloon and just won’t go away no matter how hard they try to lose it.

01 Why Is It So Easy to Gain Weight Around the Stomach?

Regardless of age, the human body exhibits the “proximal fat-to-center-of-gravity effect.” The waist and abdomen are where the body’s center of gravity is located, so there is often more fat in the waist, abdomen, and buttocks than in the limbs, and the ends of the limbs tend to be much slimmer than their bases. Therefore, weight gain always starts in the waist and abdomen, and the belly is the area most prone to fat accumulation.

 

A decline in basal metabolic rate is one of the key factors contributing to abdominal fat accumulation in middle-aged and older adults. As people age, their basal metabolic rate inevitably slows compared to when they were younger. When metabolic rate decreases, consumed calories accumulate and are converted into fat. Additionally, people who lead sedentary lifestyles tend to have very poor blood circulation in the waist and abdominal area, which also contributes to fat accumulation.

02 What Health Risks Does a Large Belly Pose?

Abdominal fat accumulation is particularly likely to lead to various diseases common among middle-aged and older adults, such as fatty liver disease, diabetes, and metabolic syndrome. Even if the abdominal fat does not affect one’s health, a protruding lower abdomen or a potbelly can negatively impact one’s appearance.

03 Why Older Adults Shouldn’t Do Sit-Ups

Middle-aged and older adults trying to get in shape may attempt to lose belly fat by doing sit-ups regularly, as most people believe sit-ups can eliminate abdominal fat. In fact, sit-ups are highly unsuitable for middle-aged and older adults! Most middle-aged and older adults have health issues with their lumbar and cervical spines. As people age, these areas undergo varying degrees of degeneration, and sit-ups can easily exacerbate damage to the lumbar and cervical vertebrae. Middle-aged and older adults suffering from lumbar disc herniation should absolutely avoid sit-ups, as doing so will worsen their condition!

Furthermore, sit-ups can cause blood pressure to rise. Many middle-aged and older adults suffer from hypertension, and sit-ups can easily trigger sudden health emergencies caused by elevated blood pressure. Middle-aged and older adults who want to reduce excess fat around their waist and abdomen can perform the following two exercises at home.

Exercise 1: Standing Against a Wall

Key Points: Stand with your body against a wall, tighten your glutes, and press your entire back firmly against the wall. Keep your head, shoulders, back, and glutes aligned in a straight line, with your heels touching the base of the wall. Hold this position for 15 minutes. It is recommended to perform this exercise half an hour after a meal. One set lasts 15 minutes; perform one set each at lunchtime and dinnertime daily.

Exercise 2: Diaphragmatic Breathing

Key Points: Perform this exercise while standing. Breathe in slowly and deeply through your nose. As you inhale, do not shrug your shoulders or expand your chest; instead, draw air into your abdomen as much as possible, allowing your abdomen to expand gradually. Exhale completely through your nose, expelling all the air from your abdomen as it gradually contracts, while keeping your shoulders and chest stable and still. One deep breath counts as one set; perform 20–30 sets daily.

These two exercises are relatively gentle and are ideal for middle-aged and older adults who need to strengthen their abdominal muscles.

In our view, weight loss for middle-aged and older adults cannot be achieved overnight, nor should one blindly pursue rapid results. This demographic should avoid overly strenuous exercise and, whenever possible, tailor an exercise plan to their physical condition, allowing the body to gradually return to a healthy state through a step-by-step process.

Middle-Aged and Older Adults: Be Careful—Exercise Can Actually Harm Your Health! Avoid These Exercises at All Costs

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If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Many middle-aged and elderly people who are very health-conscious make it a point to exercise every day. That’s why you can see groups of older men and women exercising in parks both in the morning and at night. However, as people age, their physical abilities decline, and they may find themselves wanting to exercise but lacking the stamina to do so. If you push yourself to exercise despite your physical limitations, be careful—what’s meant to be good for your health could end up hurting you.

01 Some sports can be harmful to your health

Many middle-aged and elderly people enjoy hiking in groups, but many find that those who hike frequently often experience knee pain and difficulty walking. After medical examination, most are diagnosed with meniscus tears or muscle strains, as the damage hiking causes to the knees is nearly irreversible. During ascents, the knee joint bears three times the body weight, and during descents, it bears four times the body weight. It’s not just knee injuries—many people’s kidneys are also affected. Therefore, middle-aged and older adults must avoid strenuous exercise and choose scientifically sound exercise methods to protect their joints and kidneys.

02 These Exercises Are Not Suitable for Middle-Aged and Older Adults

1. Avoid Contact Sports

For middle-aged and older adults over the age of 50, various bodily functions gradually decline. Calcium is continuously lost from the body, skeletal muscle mass gradually decreases, and the resilience and strength of bones and joints drop significantly; bones are far less stable and much more fragile than in youth. Therefore, daily exercise routines should completely avoid highly contact-intensive sports such as basketball and soccer. These sports involve a great deal of rapid running, jumping, physical collisions, and body-to-body contact. Not only do they significantly increase the risk of fractures and joint sprains, but they also make it easy to sustain impact injuries to the lower back; in severe cases, this can affect the kidneys and lead to related physical damage. To ensure exercise safety, middle-aged and older adults should avoid such high-intensity, contact sports as much as possible.

2. Avoid “Power Walking”

Walking is a gentle form of exercise suitable for all age groups and is the most common choice for middle-aged and older adults. However, high-intensity power walking is not suitable for this demographic. As the cartilage in the knee joints of middle-aged and older adults gradually wears down and degenerates, power walking subjects the joints to continuous high-intensity weight-bearing and impact forces. This can easily lead to knee joint wear and strain, triggering problems such as joint pain and fluid accumulation; long-term power walking can severely damage knee health. If you choose walking as a form of exercise, it is recommended to wear knee braces and soft, comfortable athletic shoes, and to adopt a regular exercise routine that alternates between brisk and slow walking. By exercising gradually and progressively, you can not only improve your overall health but also effectively protect your joints.

3. Avoid High-Intensity Exercise

Intense anaerobic exercises, such as weightlifting and various weight-bearing machine workouts, place extremely high demands on muscular explosiveness and the body’s ability to withstand pressure, requiring limbs to bear significant loads during the activity. As middle-aged and older adults experience a decline in muscle strength, physical coordination, and recovery capacity, engaging in such exercises can easily lead to muscle strains, ligament injuries, and even skeletal stress-related damage. Therefore, fitness for middle-aged and older adults should focus primarily on gentle aerobic exercises. Jogging, brisk walking, tai chi, and swimming are all excellent choices. These activities are of moderate intensity and highly safe; they effectively enhance cardiopulmonary function, slow the loss of skeletal muscle mass, and improve overall physical fitness, making them well-suited to the physical condition of middle-aged and older adults.

 

In summary, middle-aged and older adults should avoid blindly following trends when exercising. They must steer clear of common fitness misconceptions, reject exercise methods that are harmful to the body, and select gentle exercises suited to their individual physical conditions. Only then can they truly achieve the goals of scientific fitness and maintaining good health.

If you follow these tips, sticking with long-distance running won’t be a problem!

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If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Many people who decide to start running to lose weight soon discover that sticking with it is really hard! But if you persevere, you’ll see the progress long-distance running brings. So how can we keep running long distances? Here are a few tips to help you stick with it—so you’ll lose weight as you run!

01 Tips for Sticking with Long-Distance Running
1. You must jog, jog, jog! The ideal pace is one where you’re not breathing too heavily and can still carry on a conversation with someone next to you. If that’s still too hard, start with brisk walking and build up gradually! When you first start running, don’t push yourself too hard—just do whatever feels comfortable, or you’ll give up easily!

2. Set a reasonable exercise time for yourself: Don’t focus on speed or distance—just make sure to exercise for the time you’ve set each day (for example, 30 or 40 minutes)! Important note: Don’t compare your speed or distance with others. Improve gradually based on your own physical condition. Every runner around you, no matter how skilled they are, started as a beginner too—they’ve just been running longer than you.

3. Stay consistent: Start with 2–3 times a week. No matter how much you don’t feel like working out, just putting on your running shoes and heading out is a victory.

4. Make sure to get plenty of rest: When you first start running, your body won’t be used to it. You need to rest well; otherwise, you’re more likely to get injured and won’t be able to stick with it.

02 Weight Loss Tips

Finally, here are a few tips I used when I first started losing weight—I’m sure they’ll work for you, too.

1. Write down your running plan

The night before you plan to run, write down your running plan before going to bed. That’s right—write it down! The more detailed, the better. It can include: where you’ll run, the approximate time frame, whether it’s before or after a meal, and how long you’ll run. Don’t underestimate this step—it adds a sense of ritual to your run and makes you less likely to give up on your plan, since you’ve already put in the effort.

Psychological research also shows that writing down a plan allows your brain to process the task subconsciously, giving you more time to think through your goals in detail and reducing resistance and fear when facing the task. It also gives you time to prepare the necessary gear, such as workout clothes and running shoes, leaving you with no excuse to cancel. For beginner runners, I recommend starting with a 2–3-kilometer jog—or even a walk—and gradually increasing the duration and pace. This ensures your body can handle it and minimizes mental resistance.

2. Learn to Motivate Yourself

During the weight-loss process, we need a sense of fulfillment! The sense of fulfillment from exercise doesn’t come immediately, so we need to find satisfaction through other means. For example, in the early stages of weight loss, you can set a small reward for yourself: if you manage to run six days a week, treat yourself to a meal you really enjoy. This will give you an instant boost of happiness, and these so-called “cheat meals” can actually help you stick to your fat-loss goals. Just make sure not to overindulge!

These are some tips to help you stick with long-distance running—be sure to bookmark them!