Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often people simply don't have the motivation to get started or lose the motivation to keep going. Fortunately, you can work on improving 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 committed and motivated to achieve your weight loss goals.
Try reading them every day and use them as a reminder when you're tempted to deviate from your weight loss plans.
Your reasons might include preventing diabetes, spending time with your grandchildren, looking better for an event, boosting your self-esteem, or why you wear a certain pair of jeans.
Many people start losing weight because their doctor tells 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 call for quick and easy weight loss. However, most professionals recommend losing only 0. 5-1 kg per week.
Setting unattainable goals can make you feel discouraged and cause you to give up. In contrast, setting and achieving achievable goals leads to a sense of accomplishment.
Additionally, people who achieve their weight loss goals are more likely to maintain weight loss long-term.
A study using data from several weight loss centers found that women who planned to lose more weight were more likely to abandon 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 82kg, that means only 4-8kg. If you weigh 250 lbs (113 kg), that means 13-25 lbs (6-11 kg).
Losing 5-10% of your body weight can:
- Improves blood sugar control
- Reduce the risk of heart disease
- Reduce cholesterol levels
- Reduce joint pain
- Reduce the risk of some types of cancer
Summary:Set realistic weight loss expectations 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 the goals of the process
Many people trying to lose weight only set goals or objectives that they ultimately want to achieve.
Typically, the end goal will be your final target weight.
However, focusing only on achieving end results can sabotage your motivation. They can often seem too far away and you feel overwhelmed.
Instead, you should establish process objectives or actions you intend to 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 the diet than those who focused only on the results of weight loss. weight.
Defining process objectives includes:
- Specific
- Measurable
- Reachable
- Realistic
- Over 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'll only drink 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 you can stick to and avoid plans that would be nearly impossible to stick to in the long term.
Although there are hundreds of different diets, most are based on reducing calories.
Reducing calorie intake will lead to weight loss, but diet, 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 an "all or nothing" mentality 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 sizes
- Reduce the frequency of snacks
- Reduce fried foods and sweets
- Including fruit and vegetables
Summary:Choose an eating plan that you can follow long-term and avoid extreme or drastic diets.
5. Keep a weight loss journal
Self-control is critical to motivation and weight loss success.
Research has shown that people who monitor their food intake are more likely to lose weight and maintain weight loss.
However, to properly keep a food diary, you need to write down everything you eat. This includes meals, snacks, and candy that you ate from a coworker's table.
You can also record your emotions in a food diary. This can help you identify specific triggers for overeating and find healthier ways to deal with it.
You can keep a food diary on pen and paper or use a website or app. They have all proven their effectiveness.
Summary:Keeping a food diary can help you measure your progress, identify triggers, and get your attention. You can also use a website or app as a monitoring 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 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.
Plus, you can further increase your motivation by rewarding yourself.
However, it is important to choose the right rewards. Don't reward yourself with food. Also, avoid prizes that are so expensive that you'll never buy them, or so insignificant that you'll afford to get 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 successes in your weight loss journey. Consider rewarding yourself to further increase 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 get support from other people, such as friends, too.
Also, consider joining a support group. Both in-person and online support groups have been helpful.
Summary: Having strong social support will help you hold yourself 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 achieve their goals.
Telling others about your weight loss goals will hold you accountable. Tell your family and friends, and even consider sharing it 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 $5, 000 down payment. You are more likely to stick with the project if you have already invested.
Summary:Making a public commitment to losing weight will help keep you 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.
Additionally, people who use "change talk" are more likely to follow through with their plans.
Change discussions are statements of commitment to behavioral change, the reasons for it, 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 plan to take and express 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 achieve their goal. This is called mental indulgence.
Instead, you should counter mentally. For a mental contrast, spend a few minutes imagining achieving your goal, then spend a few more minutes imagining any obstacles that might get in your way.
In a study of 134 college students, they mentally went along with or against their dietary goals. Those who were mentally opposed were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods.
As seen in this study, 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 to achieve your goals.
Summary:Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps needed to achieve them.
10. Plan to overcome difficulties and failures
Daily stressors will always appear. Finding ways to plan for them and develop proper coping skills will help you stay motivated no matter what life throws at you.
There will always be holidays, birthdays or parties. And there will always be stressors at work or in the family.
It is important to start problem solving and brainstorming about these possible problems and setbacks associated with weight loss. This will keep you on track and motivated.
Many people look to food for comfort. This can quickly cause them to give up on their weight loss goals. Developing proper coping skills will prevent this from happening.
Research has shown that people who manage stress better and adopt better coping strategies lose more weight and keep it off longer.
Consider using some of these techniques to deal with stress:
- Exercises
- Practice square breathing
- Take a bath
- Go outside and get some fresh air
- Call a friend
- Ask for help
Don't forget to plan vacations, social events, and restaurants, too. You can study 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 use food as a coping mechanism, start practicing other ways to cope.
11. Don't aspire to perfection and forgive yourself
You don't have to be perfect to lose weight.
If you have an "all or nothing" mentality, you will be 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 have pizza for dinner. "Instead, say, "I had a big lunch, so I should aim for a healthier dinner. "
And don't blame yourself for making a mistake. Suicidal thoughts will simply 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 giving 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 more weight and keep it off.
Additionally, people with better body image are more likely to choose a diet they can support and to try new activities that will help them achieve 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 role models
- Wear clothes that you like and that fit well
- Look at yourself 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 like
Physical activity is an important part of weight loss. This not only helps you burn calories, but also makes you feel better.
The best type is an 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 what you like.
Think about where you want to train. Do you prefer to stay inside or outside? Would you prefer to train in the gym or in the comfort of your 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 lessons, you can study alone.
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 to follow can help you stay motivated to lose weight. However, you need to choose the right model to keep you motivated.
Hanging a photo of a supermodel on your refrigerator won't motivate you over time. Instead, find a role model you can easily identify with.
Having a good, 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 of people who have successfully lost weight.
Summary:Finding a role model will help you stay motivated. It's important to find a role model you can easily identify with.
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 study of dog owners found that people who owned dogs walked an average of 300 minutes a week, while people who didn't own dogs walked an average of just 168 minutes a week.
Secondly, dogs are an excellent social support. Unlike your training partner, dogs are almost always enthusiastic about physical activity.
As a bonus, owning pets has been shown to improve overall health and well-being. It has been associated with lower cholesterol, lower blood pressure, and decreased 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 assist you in your weight loss efforts when needed. People who are more confident in their knowledge and abilities will lose more 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's perspective gives them.
If you're still having trouble motivating yourself, consider seeing a psychologist or nutritionist who is experienced in motivational interviewing, which is proven to help people achieve their goals.
Summary:Specialists such as nutritionists, physiologists and psychologists can help you increase your motivation and knowledge to help you achieve your weight loss goals.
Summary
Motivation to lose weight is important for long-term weight loss success.
People find different factors motivating, so it's important to find out what exactly helps motivate you.
Remember to be flexible and celebrate the 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 achieve your weight loss goals.