Starting and following a healthy weight loss plan can sometimes seem impossible.
Often people simply lack the motivation to start or lose the motivation to keep going. Fortunately, you can work to improve your motivation.
This article looks at 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 daily and use them as a reminder when you are tempted to deviate from your weight loss plans.
Your reasons may include preventing diabetes, spending time with your grandchildren, looking your best for an event, boosting your self-esteem, or because you're wearing 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 you to achieve long-term success.
2. Have realistic expectations
Many diets and diet products require quick and easy weight loss. However, most professionals recommend losing only 1 to 2 pounds (0. 5 to 1 kg) per week.
Setting unattainable goals can make you feel discouraged and give up. On the contrary, setting and achieving achievable goals leads to a sense of accomplishment.
Additionally, people who achieve their weight loss goals are more likely to maintain their weight loss 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 to 10% of your body weight can have a big impact on your health. If you weigh 82 kg (180 lb), that's only 4 to 8 kg (9 to 18 lb). If you weigh 250 pounds (113 kg), that's 13 to 25 pounds (6 to 11 kg).
Losing 5 to 10% of your body weight can:
- Improve blood sugar control.
- Reduce the risk of heart disease.
- Reduce cholesterol levels
- Reduce joint pain
- Reduce the risk of certain 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 to 10% can have a serious impact on your health.
3. Focus on process objectives
Many people who try 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 solely on achieving the end results can sabotage your motivation. They can often seem too far away and make you feel overwhelmed.
Instead, you should establish process objectives or what actions you will take to achieve the desired result. An example of a process goal is to exercise 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 compared to those who focused only on the results. of weight loss.
Setting process objectives includes:
- Specific
- Measurable
- Reachable
- Realistic
- On time
Some examples of these goals include:
- Next week I will walk briskly for 30 minutes on five days.
- This week I will eat four servings of vegetables every day.
- 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 follow and avoid plans that would be nearly impossible to follow 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, predicts 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 dietary habits have been shown to help you lose weight:
- Reduce your calorie intake
- Reduce portion sizes
- Reduce the frequency of snacks
- Reduce fried foods and desserts
- Including fruits and vegetables.
Summary:Choose an eating plan that you can follow long term and avoid extreme or crash diets.
5. Keep a weight loss diary
Self-control is essential for motivation and success in weight loss.
Research has shown that people who control their food intake are more likely to lose weight and maintain their weight loss.
However, to keep a food diary correctly, you must write down everything you eat. This includes meals, snacks, and sweets you ate at 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 cope.
You can keep a food journal on pen and paper, or use a website or app. All of them have proven effective.
Summary:Keeping a food journal can help you measure your progress, identify triggers, and get 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 behavior changes, not just reaching a certain number on a 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 increase your motivation even more 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:
- get a manicure
- Go to the movies
- Buy a new treadmill
- take cooking lessons
Summary:Celebrate all his successes on his 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 help to involve your partner, but make sure you get support from other people too, 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 you hold yourself accountable and stay 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 meet 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, the greater the responsibility.
Also, consider purchasing a gym membership, a workout package, or a $5, 000 down payment. You're more likely to follow through if you've 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.
Additionally, people who use "change talk" are more likely to follow through on their plans.
Change discussions are statements of commitment to behavior 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 are going to take and express your thoughts out loud.
On the other hand, research shows that people who spend a lot of time fantasizing solely about their dream weight are less likely to achieve their goal. This is called mental indulgence.
Instead, you should contrast mentally. For a mental contrast, spend a few minutes imagining achieving your goal and then spend a few more minutes imagining possible obstacles that may get in the way.
In a study of 134 college students, they mentally set or contrasted their dietary goals. Those who were mentally opposed were more likely to act. They consumed 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 focused on the steps you need to take to achieve them.
10. Plan to overcome difficulties and failures
Everyday 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's important to start problem-solving and brainstorming these potential problems and setbacks associated with weight loss. This will keep you on track and motivated.
Many people seek comfort in food. This can quickly cause them to abandon their weight loss goals. Developing proper 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:
- Exercises
- Practice square breathing
- take a bath
- Go outside and get some fresh air.
- Call a friend
- Ask for help
Don't forget to also plan vacations, social events, and restaurants. You can study the restaurant's menu in advance to find a healthier option. At parties you can bring a healthy plate 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 look 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 great lunch, so I should try eating a healthier dinner. "
And don't beat yourself up for making a mistake. Suicidal thoughts will simply hinder your motivation.
Instead, forgive yourself. Remember that a mistake will not ruin your progress.
Summary:When you strive for perfection, you quickly lose motivation. By allowing yourself flexibility and forgiving yourself, you'll be able to 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 maintain and try new activities that help them reach their goals.
The following activities will help improve your body image:
- Exercises
- Appreciate what your body is capable of doing.
- 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 well
- 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 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 one you like.
Think about where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at the gym or in the comfort of your home?
Also, decide if 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.
Lastly, 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, 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 must choose the right role model to stay motivated.
Hanging a photo of a supermodel on your refrigerator won't motivate you over time. Instead, look for a role model that you can easily identify with.
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 may also find inspiring blogs or stories about people who have successfully lost weight.
Summary:Finding a role model will help you stay motivated. It is important to find a role model that 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 their 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 did not own dogs walked an average of only 168 minutes per week.
Secondly, dogs are excellent social support. Unlike their training partner, dogs are almost always enthusiastic about physical activity.
As an added benefit, owning a pet has been shown to improve overall health and well-being. It was associated with lower cholesterol levels, lower blood pressure, and fewer feelings of loneliness and depression.
Summary:Owning a dog can help you lose weight by increasing physical activity and giving you 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 necessary. People who are more confident in their knowledge and skills will lose more weight.
This may mean finding a registered dietitian to teach you certain foods or an exercise physiologist to teach you how to exercise correctly.
Many people also like the responsibility that a professional's perspective gives them.
If you're still having trouble getting motivated, consider finding a psychologist or nutritionist trained in motivational interviewing, which has been shown 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 for long-term weight loss success.
People find different motivating factors, 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 you need it.
With the right tools and support, you will be able to find and stay motivated to achieve your weight loss goals.