Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often people just don't have the motivation to start or lose motivation to continue. Fortunately, you can work to improve your motivation.
This article discusses 16 ways to motivate yourself to lose weight.
1. Determine why you want to lose weight
Clearly identify all the reasons why you want to lose weight and write them down. This will help you stay engaged and motivated to achieve your weight loss goals.
Try to read them every day and use them as a reminder when you're tempted to deviate from your weight loss plans.
Your reasons may include preventing diabetes, spending time with your grandchildren, looking better for an event, boosting your self-esteem, or because you wear a certain pair of jeans.
Many people start losing weight because their doctor told them to, but research shows that people are more successful if their motivation to lose weight comes from within.
Summary:Clearly define your weight loss goals and write them down. Make sure your motivation comes from within for long-term success.
2. Have realistic expectations
Many diets and diet products claim to lose weight quickly and easily. However, most practitioners recommend losing only 1-2 lbs (0. 5-1 kg) per week.
Setting unattainable goals can make you feel discouraged and cause you to give up. On the contrary, setting and achieving achievable goals leads to a sense of accomplishment.
In addition, people who achieve their weight loss goals are more likely to maintain their weight loss over the long term.
A study using data from several weight loss centers found that women who planned to lose the most weight were the most likely to drop out of the program.
The good news is that even a small weight loss of 5-10% of your body weight can have a big impact on your health. If you weigh 180 lbs (82 kg), that's only 9–18 lbs (4–8 kg). If you weigh 250 pounds (113 kg), that's 13–25 pounds (6–11 kg).
Losing 5–10% of body weight can:
- Improve blood sugar control
- Reduce the risk of heart disease
- Lower your cholesterol levels
- Reduce joint pain
- Reduce the risk of certain types of cancer
Summary:Set realistic expectations for weight loss to increase your sense of accomplishment and prevent burnout. Even a moderate weight loss of 5-10% can have a serious impact on your health.
3. Focus on process goals
Many people trying to lose weight only set goals or objectives that they want to achieve eventually.
Usually, the end goal will be your final goal weight.
However, focusing only on achieving bottom line results can sabotage your motivation. They can often seem too far away and you feel overwhelmed.
Instead, you should set process goals or what actions you will take to achieve the desired outcome. An example of a process goal is to exercise four times a week.
A study of 126 overweight women participating in a weight loss program found that those who focused on the process were more likely to lose weight and less likely to deviate from their diet compared to those whofocused only on weight loss results.
Determining process objectives includes:
- Specific
- Measurable
- Achievable
- Realistic
- During
Some examples of these goals include:
- I will walk briskly for 30 minutes five days next week.
- This week I will eat four servings of vegetables every day.
- I will only have one soda this week.
Summary:Setting process goals will help you stay motivated, while focusing only on end goals can lead to frustration and decreased motivation.
4. Choose a plan that fits your lifestyle
Find a weight loss plan that you can stick to and avoid plans that would be nearly impossible to follow in the long run.
Although there are hundreds of different diets, most are based on cutting calories.
Reducing calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, is a predictor of future weight gain.
So avoid strict diets that exclude certain foods. Research shows that people with an all-or-nothing mindset are less likely to lose weight.
Instead, consider creating your own custom plan. The following eating habits have been proven to help you lose weight:
- Reducing calorie intake
- Reducing portion sizes
- Reducing the frequency of snacking
- Cut back on fried foods and desserts
- Including fruits and vegetables
Summary:Choose a meal plan that you can stick to long-term and avoid extreme or crash diets.
5. Keep a weight loss journal
Self-control is critical to motivation and success in weight loss.
Research shows that people who monitor their food intake are more likely to lose weight and keep it off.
However, to properly keep a food diary, you need to write down everything you eat. This includes meals, snacks, and candy you ate from a coworker's table.
You can also record your emotions in a food journal. This can help you identify specific causes of overeating and find healthier ways to cope.
You can keep food journals on pen and paper or use a website or app. All of them have proven their effectiveness.
Summary:Keeping a food journal can help you measure your progress, identify triggers, and focus your attention. You can also use a website or app as a tracking tool.
6. Celebrate your successes
Losing weight is hard, so celebrate all your successes to stay motivated.
Give yourself credit when you reach your goal. Social media or weight loss sites with community pages are great places to share your progress and get support. When you feel proud of yourself, you will increase your motivation.
Also, remember to celebrate changes in behavior, not just reaching a certain number on a scale.
For example, if you reach your goal of exercising four days a week, grab a foam roller or plan a fun night out with friends.
You can also further boost your motivation by rewarding yourself.
However, it is important to choose the right rewards. Don't reward yourself with food. Also, avoid rewards that are so expensive that you'll never buy them, or so insignificant that you'll afford them anyway.
Below are some good examples of rewards:
- Get a manicure
- Go to the cinema
- Buying a new treadmill
- Take cooking lessons
Summary:Celebrate all your weight loss successes. Consider rewarding yourself to further boost your motivation.
7. Find social support
People need regular encouragement and positive feedback to stay motivated.
Tell your family and friends about your weight loss goals so they can support you on your journey.
Many people also find it helpful to find a weight loss buddy. You can train together, hold each other accountable, and support each other throughout the process.
It can also be helpful to get your partner involved, but make sure you also get support from other people, such as friends.
Also consider joining a support group. Both in-person and online support groups have been helpful.
Summary:Having strong social support will help hold you accountable and motivate you to lose weight. Consider joining a support group to boost your motivation along the way.
8. Make a commitment
Research shows that those who make public commitments are more likely to follow through on their goals.
Telling others about your weight loss goals will keep you accountable. Tell your family and friends and even consider sharing on social media. The more people you share your goals with, the greater the responsibility.
Also, consider purchasing a gym membership, an exercise package, or a $5K down payment. You're more likely to continue if you're already invested.
Summary:making a public commitment to lose weight will help you stay motivated and held accountable.
9. Think and speak positively
People who have positive expectations and are confident in their ability to achieve their goals tend to lose more weight.
Also, people who use change talk are more likely to follow through on their plans.
Talks of change are statements of commitment to the behavior change, the reasons for the change, and the steps you will take or are taking to achieve your goals.
So start talking positively about your weight loss. Also talk about the steps you will take and speak your thoughts out loud.
On the other hand, research shows that people who spend a lot of time just fantasizing about their dream weight are less likely to reach their goal. This is called mental indulgence.
Instead, you should contrast mentally. For a mental contrast, spend a few minutes imagining yourself achieving your goal, then spend another few minutes imagining all the possible obstacles that could get in the way.
In a study of 134 college students, they mentally or mentally contrasted their dietary goals. Those who mentally resisted were more likely to take action. They consume fewer calories, exercise more and eat fewer high-calorie foods.
As this study shows, mental opposition is more motivating and leads to more action than mental satisfaction, which can trick your brain into thinking you've already achieved success and cause you to never take action toachieve your goals.
Summary:Think and talk positively about your weight loss goals, but make sure you're realistic and focus on the steps you need to take to achieve them.
10. Plan to overcome difficulties and failures
Everyday stressors will always come up. Finding ways to plan for them and developing appropriate coping skills will help you stay motivated no matter what life throws your way.
There will always be holidays, birthdays or parties. And there will always be stressors at work or in the family.
It's important to start problem solving and thinking about these possible weight loss problems and setbacks. This will keep you on track and motivate you.
Many people seek comfort in food. This can quickly cause them to give up on their weight loss goals. Building appropriate coping skills will prevent this from happening to you.
Research shows that people who manage stress better and have better coping strategies lose more weight and keep it off longer.
Consider using some of these stress management techniques:
- Exercises
- Practice square breathing
- I'm taking a bath
- Get outside and breathe fresh air
- Call a friend
- Ask for help
Don't forget to plan vacations, social events, and restaurants, too. You can research the restaurant menu in advance to find a healthier option. At parties, you can bring a healthy dish or eat smaller portions.
Summary:It is very important to plan for failure and have good coping techniques. If you are using food as a coping mechanism, start practicing other ways of coping.
11. Don't strive for perfection and forgive yourself
You don't have to be perfect to lose weight.
If you have an all or nothing mentality, you are less likely to achieve your goals.
When you're too limited, you might say, "I had a hamburger and fries for lunch, so I might as well have pizza for dinner. "Instead, try saying, 'I had a big lunch, so I should aim for a healthier dinner. '"
And don't berate yourself for making a mistake. Suicidal thoughts will just hinder your motivation.
Instead, forgive yourself. Remember that one mistake will not ruin your progress.
Summary:when you strive for perfection, you quickly lose motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.
12. Learn to love and appreciate your body
Research has repeatedly shown that people who don't like their bodies are less likely to lose weight.
Taking steps to improve your body image can help you lose weight and keep it off.
Additionally, people with a better body image are more likely to choose a diet they can maintain and try new activities that will help them reach their goals.
The following activities will help you improve your body image:
- Exercises
- Appreciate what your body is capable of.
- Do something for yourself, like a massage or a manicure
- Surround yourself with positive people
- Stop comparing yourself to others, especially models
- Wear clothes that you like and that fit you
- Look in the mirror and say out loud what you like about yourself
Summary:Improving your body image can help you stay motivated to lose weight. Try the above steps to improve your body image.
13. Find an exercise you enjoy
Physical activity is an important part of losing weight. Not only does this help you burn calories, but it also makes you feel better.
The best kind is exercise that you enjoy and can do.
There are many different types and methods of exercise, and it's important to explore different options to find one that appeals to you.
Think about where you want to train. Do you prefer to be inside or outside? Would you rather work out at the gym or in the comfort of your own home?
Also, decide whether you prefer to train alone or in a group. Group classes are very popular and help many people stay motivated. However, if you don't like group classes, you can study on your own.
Finally, listen to music while you exercise as it can increase motivation. People also tend to exercise longer while listening to music.
Summary:Exercise not only helps you burn calories, but it also makes you feel better. Find an exercise you enjoy so it can easily become part of your daily routine.
14. Find a role model
Having a role model can help you stay motivated to lose weight. However, you need to choose the right role model to stay motivated.
Hanging a picture of a supermodel on your fridge will not motivate you in time. Instead, find a role model that you can easily relate to.
Having a positive and positive role model can help you stay motivated.
Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also find inspirational blogs or stories about people who have successfully lost weight.
Summary:Finding a role model will help you stay motivated. It's important to find a role model that you can easily relate to.
15. Get a dog
Dogs can be ideal companions for weight loss. Research shows that owning a dog can help you lose weight.
First, dogs can increase your physical activity.
A Canadian survey of dog owners found that people who own dogs walk an average of 300 minutes a week, while people who don't own dogs walk an average of just 168 minutes a week.
Second, dogs are excellent social support. Unlike your exercise buddy, dogs almost always get excited about physical activity.
As a bonus, pet ownership has been shown to improve overall health and well-being. This is associated with lower cholesterol, lower blood pressure, and reduced feelings of loneliness and depression.
Summary:Owning a dog can help you lose weight by increasing physical activity and providing more social support along the way.
16. Seek professional help if necessary.
Don't hesitate to seek professional help to help you in your weight loss efforts when needed. People who are more confident in their knowledge and abilities will lose more weight.
This might mean finding a registered dietitian to teach you about certain foods, or a physical therapist to teach you how to exercise properly.
Many people also like the accountability that a professional perspective gives them.
If you're still struggling with motivation, consider finding a psychologist or nutritionist trained in motivational interviewing, which has been proven to help people achieve their goals.
Summary:Specialists such as nutritionists, physiologists, and psychologists can help increase your motivation and knowledge to help you achieve your weight loss goals.
Summary
Motivation to lose weight is important to long-term weight loss success.
People find different motivating factors, so it's important to understand what exactly helps motivate you.
Remember to be flexible and celebrate small successes during your weight loss journey. And don't be afraid to ask for help when needed.
With the right tools and support, you can find and stay motivated to achieve your weight loss goals.