Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often people simply lack the motivation to start or they lose the motivation to continue. Fortunately, you can work to increase your motivation.
This article discusses 16 ways to motivate yourself to lose weight.
1. Decide 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 committed and motivated to achieve your weight loss goals.
Try to read it every day and use it as a reminder when you're tempted to deviate from your weight loss plan.
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 tells them to, but studies show 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 quick and easy weight loss. However, most practitioners recommend losing only 1-2 pounds (0. 5-1 kg) per week.
Setting unattainable goals can leave you feeling discouraged and giving up. Conversely, setting and achieving achievable goals leads to a sense of accomplishment.
Also, people who achieve their weight loss goals are more likely to maintain their weight loss in 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:
- Improves blood sugar control
- Reduces the risk of heart disease
- Reduces cholesterol levels
- Reduce joint pain
- Reduces the risk of certain types of cancer
Summary:Set realistic weight loss expectations to increase your sense of accomplishment and avoid burnout. Even a modest weight loss of 5-10% can have a serious impact on your health.
3. Focus on process goals
Many people who try to lose weight only set a goal or goal that they want to achieve in the end.
Usually, the end goal is your final target weight.
However, focusing only on achieving the end result can sabotage your motivation. They often seem too far away and you feel overwhelmed.
Instead, you should set process goals, or actions you will take to achieve the desired outcome. An example of a process goal is exercising four times a week.
A study of 126 overweight women who participated 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 than those who focused only on the weight loss results.
Setting process goals includes:
- specifically
- Measurable
- Can be achieved
- Realistic
- On time
Some examples of these goals include:
- I will walk briskly for 30 minutes five days next week.
- I will eat four servings of vegetables every day this week.
- I will only drink one soda this week.
Summary:Setting process goals will help you stay motivated, while focusing only on the end goal can lead to frustration and demotivation.
4. Choose a plan that suits your lifestyle
Find a weight loss plan that you can stick to and avoid plans that are nearly impossible to stick to long term.
Although there are hundreds of different diets, most are based on cutting calories.
Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, is a predictor of future weight gain.
Therefore, avoid strict diets that exclude certain foods. Research has shown that people with a multitasking 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:
- Reduce your calorie intake
- Reduce portion size
- Reduce the frequency of snacking
- Cut down on fried foods and desserts
- Including fruits and vegetables
Summary:Choose a nutrition plan that you can stick to long-term and avoid extreme or crash diets.
5. Keep a weight loss diary
Self-control is essential to motivation and weight loss success.
Research has shown that people who watch their food intake are more likely to lose weight and maintain their weight loss.
However, to keep a food diary properly, you must write down everything you eat. This includes the food, snacks and sweets you eat from a co-worker's desk.
You can also record your emotions in a food journal. This can help you identify specific triggers for overeating and find healthier ways to deal with them.
You can keep a food journal 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 catch 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 achieve your goals. 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 the scale.
For example, if you reach your goal of exercising four days a week, take a bubble bath or plan a fun night out with friends.
Additionally, you can further increase your motivation by rewarding yourself.
However, it is important to choose the right reward. Don't reward yourself with food. Also, avoid rewards that are so expensive that you'll never buy them, or so small that you'll allow yourself to get them anyway.
Here are some examples of good rewards:
- Get a manicure
- Go to the cinema
- Buy a new treadmill
- Take cooking lessons
Summary:Celebrate all your successes in your weight loss journey. Consider rewarding yourself to further increase your motivation.
7. Find social support
People need constant 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 partner. You can train together, hold each other accountable and support each other throughout the process.
Getting your partner involved can also help, but make sure you also have support from other people, like friends.
Also, consider joining a support group. Both in-person and online support groups have been helpful.
Summary:Having strong social support will help keep you accountable and keep you motivated 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, even consider sharing on social media. The more people you share your goals with, the greater the accountability.
Also, consider purchasing a gym membership, exercise package or $5K down payment. You're more likely to follow if you're already invested.
Summary:making a public commitment to lose weight will help keep you motivated and 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 stick with their plans.
A change talk is a statement of commitment to the behavior change, why, 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 mind out loud.
Conversely, studies show that people who spend a lot of time daydreaming about their ideal weight are less likely to achieve their goals. This is called mental indulgence.
Instead, you should differentiate mentally. For a mental contrast, spend a few minutes imagining reaching your goal, and then spend another few minutes imagining any possible obstacles that might get in the way.
In a study of 134 college students, they mentally indulged or mentally differentiated their eating goals. Those who are mentally challenged are more likely to take action. They eat fewer calories, exercise more and eat fewer high-calorie foods.
As seen in this study, mental resistance is more motivating and leads to more action than mental satisfaction, which can trick your brain into thinking you've achieved success and cause you to never take action to achieve your goals.
Summary:Think and talk positively about your weight loss goals, but be realistic and focus on the steps you need to take to achieve them.
10. Planning to overcome difficulties and failures
Everyday stress will always arise. Finding ways to plan for them and developing the right 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 pressure at work or in the family.
It is important to start problem solving and brainstorming about possible problems and setbacks related to weight loss. This will keep you on track and motivated.
Many people find 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 has shown that people who manage stress better and have better coping strategies lose more weight and keep it off longer.
Consider using some of these techniques to cope with stress:
- Exercise
- Practice square breathing
- Take a shower
- Go outside and get some fresh air
- Call a friend
- Asking for help
Don't forget to plan vacations, social events and restaurants too. You can study the restaurant menu in advance to find healthier options. At parties, you can bring a healthy meal or eat smaller portions.
Summary:It is very important to plan for failure and have good coping techniques. If you're using food as a coping mechanism, start practicing other ways to cope.
11. Do not strive for perfection and forgive yourself
You don't have to be perfect to lose weight.
If you have a one-size-fits-all mentality, you are less likely to achieve your goals.
When you're too constrained, you might say, "I had a hamburger and fries for lunch, so I might as well eat pizza for dinner. " Instead, try saying, "I had a big lunch, so I should find something to eat. "a healthier night. "
And don't beat yourself up for making a mistake. Suicidal thoughts will only 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.
Also, people with a better body image are more likely to choose a diet they can stick to and try new activities that will help them reach their goals.
The following activities will help improve your body image:
- Exercise
- Appreciate what your body is capable of.
- Do something for yourself, like a massage or manicure
- Surround yourself with positive people
- Stop comparing yourself to others, especially models
- Wear clothes that you like and that suit 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 steps above to improve your body image.
13. Find an exercise you enjoy
Physical activity is an important part of losing weight. This not only helps you burn calories, but 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 you like.
Think about where you want to exercise. Do you prefer to be inside or outside? Do you prefer to work out at the gym or in the comfort of your own home?
Also, decide whether you prefer to practice 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 exercising, as it can increase motivation. People also tend to exercise longer while listening to music.
Summary:Exercising not only helps you burn calories, but also makes you feel better. Find an exercise you enjoy so it can easily become part of your daily routine.
14. Look for role models
Having a role model can help you stay motivated to lose weight. However, you need to choose the right role model to keep you motivated.
Hanging pictures of supermodels on your fridge will not motivate you over time. Instead, look for role models that you can easily relate to.
Having a positive, 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 inspiring blogs or stories about people who have successfully lost weight.
Summary:Finding role models 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 an ideal companion for weight loss. Research shows that owning a dog can help you lose weight.
First, dogs can increase your physical activity.
A Canadian study 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 buddies, dogs are almost always excited about physical activity.
As a bonus, pet ownership has been shown to improve overall health and well-being. It is associated with lowering cholesterol, lowering blood pressure, and reducing 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. Get professional help if necessary.
Do not hesitate to seek professional help to assist you in your weight loss efforts when needed. People who are more confident in their knowledge and abilities will lose weight.
This may mean finding a registered dietitian to teach you about certain foods or an exercise physiologist to teach you how to exercise properly.
Many people also like the accountability that a professional perspective gives them.
If you're still having trouble getting motivated, consider finding a psychologist or nutritionist trained in motivational interviewing, which has been proven to help people achieve their goals.
Summary:Experts 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 essential to long-term weight loss success.
People find different motivating factors, so it's important to know what actually helps motivate you.
Remember to be flexible and celebrate small successes throughout 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 reach your weight loss goals.