Starting and following a healthy weight loss plan can sometimes seem impossible.
Often people simply lack the motivation to get started or lose the motivation to continue. Fortunately, you can work to improve your motivation.
This article presents 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're tempted to stray from your weight loss plans.
Your reasons may include preventing diabetes, spending time with your grandchildren, looking better for an event, improving your self-esteem, or 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 for long-term success.
2. Have realistic expectations
Many diets and diet products require quick and easy weight loss. However, most practitioners recommend losing only 1 to 2 pounds (0. 5 to 1 kg) per week.
Setting unattainable goals can discourage you and cause you to give up. On the contrary, setting and achieving achievable goals leads to a feeling 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 5-10% of your body weight can have a big impact on your health. If you weigh 180 lbs (82 kg), that's only 9 to 18 lbs (4 to 8 kg). If you weigh 250 pounds (113 kg), that's 13 to 25 pounds (6 to 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 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 serious consequences on your health.
3. Focus on process goals
Many people trying to lose weight only set goals or goals that they want to achieve in the end.
Typically, the end goal will be your final target weight.
However, focusing only on achieving the end results can sabotage your motivation. They can often seem too far away and you feel overwhelmed.
Instead, you need to define process goals or the 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 compared to those whofocused solely on weight loss results.
Setting process goals includes:
- Specific
- Measurable
- Feasible
- Realistic
- Per hour
Here are some examples of these goals:
- 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 end goals 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 would be nearly impossible to follow in the long term.
Although there are hundreds of different diets, most are based on reducing calories.
Reducing your calorie intake will lead 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 personalized plan. The following eating habits have been proven to help you lose weight:
- Reduce your calorie intake
- Reduce portion sizes
- Reduce the frequency of snacking
- Cut down on fried foods and desserts
- Including fruits and vegetables
Summary:Choose a diet that you can stick to long term and avoid extreme or crash diets.
5. Keep a weight loss journal
Self-control is essential for motivation and weight loss success.
Research has shown that people who monitor their food intake are more likely to lose weight and maintain their weight.
However, to properly keep a food diary, you need to write down everything you eat. This includes meals, snacks, and candy you ate at a coworker's table.
You can also record your emotions in a food journal. 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 have proven their effectiveness.
Summary:Keeping a food journal can help you measure your progress, identify triggers, and gain 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 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.
Additionally, remember to celebrate changes in behavior, not just reaching a certain number on a scale.
For example, if you meet your goal of exercising four days a week, take a bubble bath or plan a fun night out with friends.
Additionally, you can further boost 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 afford to get them anyway.
Below are some good examples of rewards:
- Get a manicure
- Go to the cinema
- Buy a new treadmill
- Take cooking classes
Summary:Celebrate all your successes in your weight loss journey. Consider rewarding yourself to further boost 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 through the process.
It can also help to get your partner involved, but make sure you get support from other people too, like friends.
Also consider joining a support group. In-person and online support groups have been helpful.
Summary:Having strong social support will help keep you 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 follow through on their goals.
Telling others about your weight loss goals will 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.
Additionally, consider purchasing a gym membership, exercise 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 losing weight will help you stay motivated and accountable.
9. Think and speak positively
People who have positive expectations and confidence 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 Talks are statements of commitment to changing behavior, the reasons for it, and the steps you will take or will take to achieve your goals.
So start talking positively about your weight loss. Also talk about the actions 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 about their dream weight are less likely to achieve their goal. This is called mental indulgence.
Instead, you should mentally contrast. For a mental contrast, spend a few minutes imagining achieving your goal, then spend a few more minutes imagining possible obstacles that might get in your way.
In a study of 134 college students, they mentally engaged with or mentally contrasted their dietary goals. Those who were mentally opposed were more likely to act. They ate fewer calories, exercised more, and ate fewer high-calorie foods.
As this study shows, mental opposition is more motivating and leads to more action than mental satisfaction, which can trick your brain into thinking you've already succeeded and lead you to never take action to achieve your goals.
Summary:Think and talk positively about your weight loss goals, but make sure you're realistic and focus on the steps you need to take to achieve them.
10. Plan to overcome difficulties and failures
Daily stressors will always appear. Finding ways to plan for them and developing appropriate coping skills will help you stay motivated no matter what challenges life throws at you.
There will always be holidays, birthdays or celebrations. And there will always be stressors at work or in the family.
It is important to start problem-solving and thinking about these possible 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 give up on their weight loss goals. Developing 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 for longer.
Consider using some of these techniques to cope with stress:
- Exercises
- Practice square breathing
- Take a bath
- Get out and get some fresh air
- Call a friend
- Ask for help
Also remember to 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 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 of coping.
11. Don't seek 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 constrained, you might say, "I had a burger and fries for lunch, so I might as well have pizza for dinner. "Instead, try saying, "I had a big lunch, so I should aim for 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 single mistake will not ruin your progress.
Summary:When we seek perfection, we 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 dislike 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 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 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 weight loss. This not only helps you burn calories but also makes you feel better.
The best type 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 that you like.
Think about where you want to train. Do you prefer to be indoors or outdoors? Do you prefer to work out at the gym or in the comfort of your own 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 during your workout, 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 you enjoy so it can easily become part of your daily routine.
14. Find a model
Having a role model can help you stay motivated to lose weight. However, you need to choose the right model to stay motivated.
Hanging a photo of a model on your refrigerator will not motivate you in the long term. Instead, find a role model 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 who can be your source of 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 that you can easily relate to.
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 with dogs walked an average of 300 minutes per week, while people without dogs walked an average of just 168 minutes per week.
Second, dogs provide excellent social support. Unlike your workout buddy, dogs are almost always excited about physical activity.
As an added bonus, owning a pet has been proven to improve overall health and well-being. It was associated with lower cholesterol, lower blood pressure, and reduced feelings of loneliness and depression.
Summary:Owning a dog can help you lose weight by increasing your physical activity and providing you with more social support along the way.
16. Seek professional help if necessary.
Do not hesitate to seek help from a professional to support you in your weight loss efforts if necessary. People who are more confident in their knowledge and abilities will lose more weight.
This may involve finding a registered dietitian to educate you about certain foods or an exercise physiologist to teach you how to exercise correctly.
Many people also appreciate the responsibility that comes with a professional's perspective.
If you're still struggling to motivate yourself, consider hiring a psychologist or nutritionist trained in motivational interviewing, which has been proven to help people achieve their goals.
Summary:Specialists such as nutritionists, physiologists and psychologists can help you build motivation and knowledge to help you achieve your weight loss goals.
Summary
Motivation to lose weight is important for successful long-term weight loss.
People find different motivators, so it's important to find out what exactly motivates you.
Remember to be flexible and celebrate small successes throughout your weight loss journey. And don’t hesitate to ask for help when needed.
With the right tools and support, you can find and stay motivated to achieve your weight loss goals.