Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often people simply lack the motivation to start or lose the motivation to continue. Luckily, 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 committed and motivated to achieve your weight loss goals.
Try to read them every day and use them as a reminder when you want to deviate from your weight loss plan.
Your reasons might include preventing diabetes, spending time with your children and grandchildren, looking better at an event, boosting your self-esteem, or because you're wearing 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 to achieve 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 pounds (0. 5-1 kg) per week.
Setting unattainable goals can make you feel discouraged and give up. Conversely, setting and achieving achievable goals brings a sense of accomplishment.
Additionally, people who achieve their weight loss goals are more likely to maintain their weight loss long term.
One study using data from several weight loss centers found that women who planned to lose the most weight were 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:
- Improved blood sugar control
- Reduce the risk of heart disease
- Reduce cholesterol levels
- Reduce joint pain
- Reduces the risk of certain types of cancer
Summary:Set realistic weight loss expectations to increase feelings of achievement and prevent burnout. Even a moderate weight loss of 5-10% can seriously affect your health.
3. Focus on process goals
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 goal weight.
However, focusing only on achieving the end result can sabotage your motivation. They often seem so far away and you feel overwhelmed.
Instead, you should set process goals or the actions you will take to achieve the desired results. 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 change their diets than those who just exercised. Focus on weight loss results.
Establishing process goals includes:
- Specifically
- Measurable
- Can reach
- Reality
- By the 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.
- This week I will only drink one soda.
Summary:Setting goals along the way will help you stay motivated, while focusing solely on the end goal 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 are 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 has shown that people with an all-or-nothing mindset are less likely to lose weight.
Instead, consider creating your own custom plan. The following diet habits have been proven to help you lose weight:
- Reduce your calorie intake
- Reduce food portions
- Reduce snacking frequency
- Reduce fried foods and desserts
- Include fruits and vegetables
Summary:Choose an eating plan that you can stick to long term and avoid extreme or extreme diets.
5. Keep a weight loss diary
Self-control is important for motivation and successful weight loss.
Research has shown that people who track their food intake are more likely to lose weight and maintain it.
However, to properly keep a food diary, you must record everything you eat. This includes meals, snacks, and candy you ate at your co-workers' desks.
You can also record your feelings in a food diary. This can help you identify specific causes of overeating and find healthier ways to cope.
You can keep a food diary with pen and paper or use a website or app. All have 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 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 websites with community pages are great places to share your progress and get support. When you feel proud of yourself, your motivation will increase.
Furthermore, 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 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 trivial that you'll still allow yourself to get them.
Here are some good examples of rewards:
- Manicure
- go to the cinema
- Buy a new treadmill
- Learn cooking
Summary:Celebrate all your successes on your weight loss journey. Consider rewarding yourself to 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 weight loss 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.
Involving your partner can also be helpful, but make sure you also get support from others, such as friends.
Also, consider joining a support group. Both the in-person and online support groups are 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 give you an extra boost along the way.
8. Make commitments
Research shows that people who make public commitments are more likely to achieve their goals.
Telling others about your weight loss goals will help 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 accountability.
Also, consider purchasing a gym membership, fitness package, or $5K upfront. You are more likely to follow through if you are already invested.
Summary:Making a public commitment to losing weight will help you stay motivated and accountable.
9. Think and talk 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. At the same time, 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 daydreaming about their dream weight are less likely to achieve their goals. This is called mental pampering.
Instead, you should mentally compare it. For mental contrast, take a few minutes to imagine 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 were either passionate about or mentally opposed to their dietary goals. People with a spirit of protest are more likely to take action. They ate fewer calories, exercised more, and ate fewer high-calorie foods.
As seen in this study, mental disapproval is more motivating and leads to more action than mental satisfaction, which can trick your brain into thinking you'veachieve success and keep you from ever taking action to achieve your goals.
Summary:Think and talk positively about your weight loss goals, but make sure you're realistic and focused on the steps you need to take to achieve them.
10. Make a plan to overcome difficulties and failures
Daily stressors will always be present. Finding ways to plan for them and developing appropriate 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 about possible problems and obstacles related to weight loss. This will keep you on track and motivated.
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 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 the following techniques to cope with stress:
- Exercise
- Practice square breathing
- Take a shower
- Go outside and enjoy the fresh air
- Call a friend
- Ask for help
Don't forget to plan vacations, social events, and restaurants. You can research restaurant menus in advance to find healthier options. 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 try to be perfect 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 can say, "I had a hamburger and fries for lunch, so I might as well have pizza for dinner. " Instead, try saying, "I had lunchI've had a lot, so I should aim for a healthier dinner. "
And don't blame yourself for making mistakes. Suicidal thoughts will 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 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 diets they can maintain and try new activities that help them achieve their goals.
The following activities will help improve your body image:
- Exercise
- Appreciate what your body is capable of.
- Do something for yourself, such as 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 well
- Look in the mirror and say out loud the things 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 weight loss. Not only will this help you burn calories, but it will also make you feel better.
The best kind 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 enjoy.
Think about where you want to practice. Do you prefer to be inside or outside? Do you prefer working out at the gym or in the comfort of your own home?
Also, decide whether you prefer to workout alone or in a group. Group classes are very popular and help many people stay motivated. However, if you don't like studying in groups, you can study on your own.
Finally, listen to music while working out as it can increase motivation. People also tend to exercise longer while listening to music.
Summary:Exercise not only helps you burn calories but also makes you feel better. Find an exercise that 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 pictures of supermodels on your refrigerator won't motivate you over time. Instead, find a role model 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 an inspiration to you. 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 follow.
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 dog owners walked an average of 300 minutes per week, while non-dog owners walked an average of just 168 minutes per week.
Second, dogs are great social supports. Unlike your workout buddy, dogs are almost always excited about physical activity.
As a bonus, owning a pet has been shown to improve overall health and well-being. It has been linked to 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. 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 could 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 an expert'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 proven to help people achieve their goals. their.
Summary:Professionals such as nutritionists, physiologists and psychologists can help boost your motivation and knowledge to help you achieve your weight loss goals.
Summary
Weight loss motivation is important for long-term weight loss success.
Everyone finds motivating factors differently, so it's important to find out exactly what helps motivate 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 find and stay motivated to achieve your weight loss goals.