It can sometimes seem impossible to start and stick to a healthy weight loss plan.
Often people simply lack the motivation to start or lose the motivation to continue. Fortunately, you can work to improve your motivation.
This article will discuss 16 ways to motivate yourself to lose weight.
1. Determine why you want to lose weight
Clearly identify and write down all the reasons why you want to lose weight. This will help you stay committed and motivated to achieve your weight loss goals.
Try reading them daily and using them as a reminder when you're tempted to deviate from your weight loss plans.
Reasons may include preventing diabetes, spending time with your grandchildren, looking better at 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 research shows that people are more successful when their motivation to lose weight comes from within.
Summary:Clearly define your weight loss goals and write them down. Make sure your motivation for long-term success comes from within.
2. Have realistic expectations
Many diets and diet products require quick and easy weight loss. However, most practitioners recommend losing only 0. 5 to 1 kg per week.
Setting unattainable goals can leave you feeling discouraged and giving up. On the contrary: setting and achieving achievable goals leads to a sense of achievement.
Additionally, people who achieve their weight loss goals are more likely to maintain their weight loss over the long term.
A study that used data from several weight loss centers found that women who wanted 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 82kg, that's only 4-8kg. 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
- Reduce cholesterol levels
- Reduce joint pain
- Reduce the risk of certain cancers
Summary:Set realistic expectations for weight loss to increase your sense of achievement and prevent burnout. Even a moderate weight loss of 5-10% can have serious effects on your health.
3. Focus on process goals
Many people who want to lose weight only set goals or objectives that they want to achieve in the end.
Usually the end goal is your final goal weight.
However, focusing only on achieving end results can sabotage your motivation. They 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 than those who focused solely on weight loss results.
Setting process goals includes:
- Specific
- Measurable
- Reachable
- Realistic
- At the time
Some examples of these goals are:
- I'm going to go for a brisk walk for 30 minutes on five days next week.
- I'm going to eat four servings of vegetables every day this week.
- I'm only going to drink one soda this week.
Summary:Setting process goals helps you stay motivated, while focusing only on end goals can lead to frustration and reduced motivation.
4. Choose a plan that fits your lifestyle
Find a weight loss plan that you can stick to and avoid plans that are difficult to implement in the long term.
Although there are hundreds of different diets, most are based on calorie restriction.
Reducing calorie intake leads to weight loss, but diet, especially frequent yo-yo dieting, is an indicator 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 customized plan. The following eating habits have been proven to help you lose weight:
- Reduce your calorie intake
- Reducing portion sizes
- Reduce the frequency of snacking
- Reduce fried foods and desserts
- Including fruits and vegetables
Summary:Choose an eating plan that you can stick to long-term and avoid extreme diets or crash diets.
5. Keep a weight loss diary
Self-control is crucial for motivation and success in losing weight.
Research has shown that people who watch their food intake are more likely to lose weight and maintain their weight loss.
However, to properly keep a food diary, you need to write down everything you eat. This includes meals, snacks, and sweets that you ate at a colleague'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 food diaries 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 capture 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 successes to stay motivated.
Give yourself credit when you achieve your goal. Social media or weight loss websites with community pages are great places to share your progress and get support. When you are proud of yourself, you increase your motivation.
Additionally, remember to celebrate behavior change, not just reaching a certain number on a scale.
For example, if you're reaching 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 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 allow yourself to get them anyway.
Below are some good examples of rewards:
- Treat yourself to a manicure
- Go to the cinema
- Buying a new treadmill
- Take cooking classes
Summary:Celebrate all of your successes on 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 partner. You can train together, hold each other accountable, and support each other throughout the process.
It can also be helpful to involve your partner, 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:Strong social support will help you stay accountable and 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 keep 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.
Additionally, consider purchasing a gym membership, training package, or $5, 000 down payment. If you've already invested, you're more likely to follow through.
Summary:Making a public commitment to losing weight will keep you motivated and accountable.
9. Think and speak positively
People who have positive expectations and believe they can achieve their goals tend to lose more weight.
Additionally, people who use change talk are more likely to put their plans into action.
Change conversations are commitments to change your behavior, the reasons for it, and the steps you will take or are taking to achieve your goals.
So talk positively about your weight loss. Also talk about the steps you will take and express your thoughts out loud.
On the other hand, research shows that people who spend a lot of time just dreaming about their dream weight are less likely to achieve their goal. This is called spiritual forbearance.
Instead, you should create a mental contrast. To create a mental contrast, spend a few minutes imagining yourself achieving your goal, and then spend a few more minutes imagining all the possible obstacles that might get in your way.
In a study of 134 college students, they mentally internalized or mentally compared their nutritional goals. Those who were mentally against it were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods.
As this study shows, mental resistance 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 toward your goalsto reach.
Summary:Think and speak positively about your weight loss goals, but make sure you are realistic and focused on the steps you need to take to achieve those goals.
10. Plan to overcome difficulties and failures
Everyday stressors will always arise. Finding ways to plan for these 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 stressors at work or in the family.
It is important to begin problem solving and brainstorming about these potential problems and setbacks related to weight loss. This will keep you up to date and motivated.
Many people seek comfort in food. This can quickly lead to them giving up on their weight loss goals. Building appropriate coping strategies will prevent something like this from happening to you.
Research has shown that people who handle stress better and have better coping strategies lose more weight and keep it under control longer.
Consider using some of these stress management techniques:
- Exercises
- Practice square breathing
- To 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's 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 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.
If 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 consider a healthier dinner. '
And don't blame yourself for making a mistake. Thoughts of suicide only hinder your motivation.
Instead, forgive yourself. Remember that one mistake won't ruin your progress.
Summary:Anyone who strives for perfection quickly loses motivation. By allowing yourself flexibility and forgiveness, 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 stick to and try new activities that help them achieve their goals.
The following activities will help improve your body image:
- Exercises
- Appreciate what your body is capable of.
- Do something for yourself, such as a massage or 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 steps above to improve your body image.
13. Find an exercise you enjoy
Physical activity is an important part of losing weight. Not only will you burn calories, but you'll also feel better.
The best way is an exercise that you enjoy and can do.
There are many different types and methods of training, and it's important to explore different options to find one that you enjoy.
Think about where you want to train. Do you prefer indoors or outdoors? Would you rather work out in the gym or in the comfort of your own home?
Also decide whether you would prefer to train alone or in a group. Group courses are very popular and help many people stay motivated. However, if you don't like group lessons, you can also study alone.
Finally, listen to music while exercising as this can increase motivation. People also tend to exercise for longer periods of time while listening to music.
Summary:Exercising not only helps you burn calories, but it also makes you feel better. Find an exercise that you enjoy so that it can be easily integrated into your everyday life.
14. Find a role model
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 won't motivate you over time. Instead, find a role model that you can easily identify with.
A positive and positive role model can help you stay motivated.
Maybe you know a friend who has lost a lot of weight and who can inspire you. You can also find inspiring blogs or stories about people who have successfully lost weight.
Summary:Finding a role model will keep you motivated. It is important to find a role model that you can easily identify with.
15. Get a dog
Dogs can be ideal companions when losing weight. 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 per week, while people who didn't own dogs walked an average of just 168 minutes per week.
Secondly, dogs are excellent social support. Unlike your training partner, dogs are almost always enthusiastic about physical activity.
Additionally, pet ownership has been proven to improve overall health and well-being. It has been linked to lower cholesterol levels, lower blood pressure, and reduced feelings of loneliness and depression.
Summary:Owning a dog can help you lose weight by increasing physical activity while providing you with more social support.
16. Seek professional help if necessary.
If necessary, do not hesitate to seek professional help to assist you in your weight loss efforts. People who are more confident in their knowledge and abilities will lose more weight.
This may mean seeing a registered dietitian to educate you about certain foods or an exercise physiologist to teach you how to exercise properly.
Many people also value the responsibility that a professional's perspective gives them.
If you are still having trouble motivating yourself, consider seeing a psychologist or nutritionist who is knowledgeable about motivational interviewing, as it has been proven to help people achieve their goals.
Summary:Specialists such as nutritionists, physiologists and psychologists can help you increase your motivation and knowledge to achieve your weight loss goals.
Summary
Motivation to lose weight is important for long-term weight loss success.
People find different motivators, so it's important to figure out what exactly motivates you.
Remember to be flexible and celebrate small successes on your weight loss journey. And don't be afraid to ask for help when needed.
With the right tools and support, you can stay motivated to achieve your weight loss goals.