Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often people lack the motivation to get started or lose the motivation to move forward. Fortunately, 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 reading these daily and use them as a reminder when you're tempted to deviate from your weight loss plan.
Your reasons may include preventing diabetes, spending time with your grandchildren, looking better for an event, increasing your self-esteem, or because you're wearing a certain pair of jeans.
Many people start losing weight because their doctors tell them to do so, but research shows that people are more successful if the motivation to lose weight comes from within themselves.
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 call for quick and easy weight loss. However, most practitioners recommend losing only 1–2 pounds (0. 5–1 kg) per week.
Setting unattainable goals can cause you to become frustrated and give up. In contrast, setting and achieving attainable goals creates a sense of accomplishment.
Additionally, people who achieve their weight loss goals are more likely to maintain their weight loss over the long term.
A study using data from multiple 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 loss of 5-10% of your body weight can have a big impact on your health. If you weigh 180 pounds (82 kg), that's only a 9-18 pound (4-8 kg) loss. ). If you weigh 250 pounds (113 kg), that's 13-25 pounds (6-11 kg).
Body weight may decrease by 5-10%:
- 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 modest weight loss of 5-10% can have a serious impact on your health.
3. Focus on process goals
Many people trying to lose weight only set a goal or goals for what they want to achieve in the end.
Typically, the end goal will be your final target weight.
However, focusing only on achieving end results can impair your motivation. They can often seem very far away and you feel overwhelmed.
Instead, you should set process goals, or what steps you are going to take to achieve a desired outcome. An example of a process goal is exercising 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 who did not. Compared to those that focused only on weight loss results.
Process goal setting includes:
- Specific
- average class
- receivable
- Real
- by time
Some examples of these goals include:
- I will walk at a brisk pace 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, whereas focusing only on end goals can lead to frustration and reduce motivation.
4. Choose a plan that suits your lifestyle
Find a weight loss plan you can stick to and avoid plans that will be nearly impossible to follow 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 dieting, especially repeated 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 customized plan. The following dietary habits have been proven to help you lose weight:
- reducing your calorie intake
- reduce portion size
- reducing snacking frequency
- Reduce fried foods and sweets
- which includes fruits and vegetables
Summary:Choose an eating plan that you can stick to over the long term and avoid extremes or crash diets.
5. Keep a weight loss diary
Self-control is important for motivation and weight loss success.
Research has shown that people who pay attention to their food intake are more likely to lose weight and keep it off.
However, to keep a food diary properly, you need to write down everything you eat. This includes meals, snacks, and candy you ate from a coworker's table.
You can also record your feelings in a food journal. This can help you identify specific reasons for overeating and find healthy ways to deal with it.
You can keep food journals on pen and paper, or use a website or app. They all have proven effectiveness.
Summary:Keeping a food journal can help you measure your progress, identify triggers, and focus 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. Your motivation will increase when you feel proud of yourself.
Also, remember to celebrate changes in behavior, 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.
Additionally, you can further increase your motivation by rewarding yourself.
However, it is important to choose the right reward. Do not reward yourself with food. Also, avoid rewards that are so expensive that you will never be able to buy them, or so insignificant that you will be allowed to receive them anyway. Will give.
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. Get 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.
Involvement of your partner can also be helpful, 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:Having strong social support will help you keep yourself accountable and stay motivated to lose weight. Consider joining a support group to boost your motivation.
8. Make a commitment
Research shows that people 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 also consider sharing on social media. The more people you share your goals with, the greater your accountability. Will happen.
Additionally, consider purchasing a gym membership, exercise package, or a $5K down payment. You're more likely to get ahead if you've already invested.
Summary:Making a public commitment to lose weight will help you stay motivated and accountable.
9. Think and speak positive
People who have positive expectations and are confident in their ability to achieve their goals lose more weight.
Additionally, people who use "change talking" are more likely to follow through on their plans.
Change discussions are statements of commitment to the behavior change, its reasons, and the steps you have taken or will take to achieve your goals.
So start talking positively about your weight loss. Also talk about the steps you are going to take and say your thoughts out loud.
On the other hand, research shows that people who spend a lot of time simply fantasizing about their dream weight are less likely to achieve their goals. This is called mental indulgence.
Instead, you should mentally do the opposite. For a mental paradox, spend a few minutes imagining achieving your goal, and then spend a few more minutes imagining any potential obstacles that might get in the way.
In a study of 134 college students, they either mentally met their dietary goals or mentally did the opposite. Those who were mentally conflicted were more likely to take action. They ate fewer calories, moreExercised and ate less high-calorie foods.
As seen in this study, mental conflict is more motivating and leads to more action than mental satisfaction, which can trick your brain into thinking you have already achieved success and give youYou never have to take 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 necessary to achieve them.
10. Make a plan for overcoming difficulties and setbacks
Everyday stressors will always come up. Finding ways to plan for them and develop appropriate 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 stress at work or in the family.
It is important to start problem solving and brainstorming about these potential problems and setbacks related to weight loss. This will keep you on track and motivated.
Many people seek comfort in food. This can cause them to quickly give up on their weight loss goals. Developing proper coping skills will prevent this from happening to you.
Research shows 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:
- Practice
- practice square breathing
- Bath
- go outside and get some fresh air
- call a friend
- ask for help
Don't forget to plan holidays, social events, and restaurants, too. You can study restaurant menus ahead of time to find healthier options. At parties, you can bring a healthy dish or eat in 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 methods of coping.
11. Don't strive for perfection and forgive yourself
You don't have to be perfect to lose weight.
If your mindset is all or nothing, you are less likely to achieve your goals.
When you're feeling too stressed, you might say, "I ate a hamburger and fries for lunch, so I might as well eat pizza for dinner. " Instead, try saying, "I"I ate a heavy lunch, so I should aim for a healthy dinner. "
And don't beat yourself up when you make mistakes. Suicidal thoughts will hinder your motivation.
Instead, forgive yourself. Remember that one mistake won't ruin your progress.
Summary:When you strive for perfection, you quickly lose motivation. By giving yourself flexibility and forgiving yourself, you can stay motivated during 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 excess 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 improve your body image:
- Practice
- Appreciate what your body is capable of.
- do something for yourself, like 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 some exercise you enjoy
Physical activity is an important part of losing weight. It not only helps you burn calories, but also makes you feel better.
The best kind of exercise is one you enjoy and can do.
There are many different types and methods of exercise, and it is important to explore different options to find one you like.
Think about where you want to work out. Do you prefer to be inside or outside? Would you prefer to work out at the gym or in the comfort of your own home?
Also decide whether you would prefer to train alone or in a group. Group classes are very popular and help many people stay motivated. However, if you do not like group classes, you can study on your own.
Finally, listen to music while working out, as it can increase motivation. People also exercise for longer periods of time 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 that it can easily become a 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 keep yourself motivated.
Hanging a picture of a supermodel on your refrigerator won't inspire 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 he or she can be your inspiration. You may also find motivational 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 relate to.
15. Get a dog
Dogs can be ideal companions for weight loss. Research shows that having a dog can help you lose weight.
First, dogs can increase your physical activity.
A Canadian study of dog owners found that those who had dogs walked an average of 300 minutes per week, while those who did not have dogs walked an average of only 168 minutes per week.
Secondly, dogs are excellent social supports. Unlike your workout buddy, dogs are almost always excited about physical activity.
As a bonus, pet ownership has been proven to improve overall health and well-being. It was linked to lower cholesterol, lower blood pressure, and decreased feelings of loneliness and depression.
Summary:Having 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 aid your weight loss efforts if needed. People who are more confident in their knowledge and abilities will lose more weight.
This may mean finding a registered dietitian or exercise physiologist to teach you about certain foods and teach you how to exercise properly.
Many people also like the accountability that a professional's approach 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.
Summary:Experts 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 what really helps motivate you.
Remember to be flexible and celebrate small successes in your weight loss journey. And don't be afraid to ask for help when you need it.
With the right tools and support, you can stay motivated to achieve your weight loss goals.