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. Fortunately, you can work to increase 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 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 daily and use them as reminders when you tend to deviate from your weight loss plans.
Your reasons may be to prevent diabetes, spend time with your grandchildren, look better for an event, boost your self-esteem, or 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 the motivation to lose weight comes from within.
Summary:Clearly define your weight loss goals and write them down. For long-term success, make sure your motivation comes from within.
2. Have realistic expectations
Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1 to 2 pounds (0. 5 to 1 kg) per week.
Setting unattainable goals can cause you to become discouraged and give up. Conversely, setting and achieving achievable 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 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 make a big difference to your health. If you weigh 180 pounds (82 kg), that's only 9–18 pounds (4–8 kg). If you weigh 250 pounds (113 kg), that means 13 to 25 pounds (6 to 11 kg).
Losing 5-10% of body weight:
- Improve blood sugar control
- It reduces the risk of heart disease
- Reduce cholesterol levels
- Reduce joint pain
- It reduces the risk of some 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 seriously affect your health.
3. Focus on process goals
Many people trying to lose weight only set goals or objectives that they want to achieve at the end.
Typically, the end goal will be your final target weight.
However, focusing solely on achieving end results can sabotage your motivation. They can often seem far away and you feel overwhelmed.
Instead, you should define 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 the diet than those who focused only on weight loss.
Setting process goals includes:
- Special
- measurable
- Achievable
- Realist
- Over time
Some examples of these goals are:
- Next week I will walk briskly for 30 minutes for five days.
- 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 are nearly impossible to stick to in the long run.
Although there are hundreds of different diets, most are based on cutting calories.
Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, is a predictor of future weight gain.
Therefore, avoid strict diets that exclude certain foods. Studies have shown that people with an all-or-nothing mindset are less likely to lose weight.
Consider creating your own custom plan instead. The following dietary habits have been proven to help you lose weight:
- Reducing your calorie intake
- Reducing portion sizes
- Reducing the frequency of snacks
- Cut back on fried foods and desserts
- Including fruits and vegetables
Summary:Choose a meal plan that you can stick to long-term and avoid extreme or crash diets.
5. Keep a diary to lose weight
Self-control is critical to motivation and weight loss success.
Studies have shown that people who track 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 eat from your co-worker's desk.
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 food journals on pen and paper or use a website or app. All of them have proven their effectiveness.
Summary:Keeping a food journal can help you measure your progress, identify triggers, and help you stay focused. 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. Weight loss sites with social media or community pages are great places to share your progress and get support. When you are proud of yourself, you will increase your motivation.
Plus, remember to note behavioral changes, 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 have a fun night out with friends.
In addition, you can further increase your motivation by rewarding yourself.
However, choosing the right rewards is important. Don't reward yourself with food. Also, avoid prizes that are too expensive to ever get or too trivial to get them anyway.
Below are some good reward examples:
- 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 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 friend to help them lose weight. You can train together, hold each other accountable, and support each other throughout the process.
Getting your partner involved can also be helpful, but make sure you get support from other people, 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 keep you accountable and motivate you 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 social 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 more accountable you become.
Additionally, consider purchasing a gym membership, training package, or $5K down payment. If you're already invested, you're more likely to follow through.
Summary:Making a public commitment to lose weight will help keep you motivated and accountable.
9. Think and talk positively
People with positive expectations and confidence in their ability to achieve their goals are more likely to lose weight.
In addition, people who use "change talk" are more likely to follow through on their plans.
Change discussions are a commitment to behavior change, the reasons for it, and the steps you will take or have taken to achieve your goals.
So start talking positively about your weight loss. Also 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 only daydreaming about their dream weight are less likely to achieve their goals. This is called mental indulgence.
Instead, you need to be mentally conflicted. For a mental contrast, spend a few minutes imagining achieving your goal, and then spend a few minutes imagining any possible obstacles you might face.
In a study of 134 college students, they mentally entertained or mentally contradicted their diet goals. Those who were mentally opposed were more likely to take action. They ate fewer calories, exercised more, and ate fewer calories.
As shown in this study, mental conflict is more motivating than mental satisfaction and leads to more action, which can trick your brain into thinking you've already succeeded, causing you to never take action to achieve your goals.
Summary:Think and talk positively about your weight loss goals, but be sure to be realistic and focus on the steps you need to take to achieve them.
10. Plan to overcome challenges and setbacks
Everyday stresses will always come up. Finding ways to plan for them 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 stress at work or in the family.
It's important to start problem solving and brainstorming about these possible weight loss problems and setbacks. 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 appropriate coping skills will prevent this from happening to you.
Studies have shown that people who manage stress better and have better coping strategies lose more weight and abstain longer.
Consider using some of these techniques to cope with stress:
- Exercises
- Practice square breathing
- Take a shower
- Get outside and get some fresh air
- Call your friend
- Asking for help
Don't forget to plan vacations, social events, and restaurants, too. You can study the restaurant menu in advance to find a healthier option. You can bring a healthy meal in batches or eat smaller portions.
Summary:Planning for failure and having good coping skills is crucial. If you're using food as a coping mechanism, start practicing other ways of coping.
11. Do not 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.
When you're really stressed, 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 plan a healthier dinner. "
And don't beat yourself up for being wrong. Suicidal thoughts will simply hinder your motivation.
Instead, forgive yourself. Remember that one mistake will not destroy your progress.
Summary:When you strive for perfection, you lose motivation quickly. By giving yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.
12. Learn to love and appreciate your body
Studies have 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 a better body image are more likely to choose a diet they can stick with and try new activities that will help them reach their goals.
The following activities will help you improve your body image:
- Exercises
- Assess what your body is capable of.
- Treat yourself to a massage or manicure
- Surround yourself with positive people
- Stop comparing yourself to others, especially models
- Wear clothes that you like and that suit you
- Look in the mirror and say out loud what you like about yourself
Summary:Improving your body image can help you maintain your motivation 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 does it help you burn calories, it also makes you feel better.
The best kind is an exercise 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 suits your taste.
Think about where you want to train. Do you prefer to be inside or outside? Do you prefer to work out at the gym or in the comfort of your own home?
Also, decide whether you prefer to exercise alone or in a group. Group classes are very popular and help many people stay motivated. But if you don't like group lessons, you can study alone.
Finally, listen to music while you exercise as it can increase motivation. People 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 love so it can easily become part of your daily routine.
14. Find the pattern
Having a role model can help you stay motivated to lose weight. However, you need to choose the right role model to motivate you.
Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.
Having a positive and positive role model can help you maintain your motivation.
Maybe you know a friend who has lost a lot of weight and you can be inspired. You can also find inspiring 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 relate to.
15. Get a dog
Dogs can be ideal companions for weight loss. Research shows that owning a dog can help with weight loss.
First, dogs can increase your physical activity.
A study of dog owners in Canada found that people with dogs walked an average of 300 minutes per week, while those without dogs averaged only 168 minutes per week.
Second, dogs are great social support. Unlike your exercise companion, dogs are almost always excited by physical activity.
As a bonus, pet ownership has been shown 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 physical activity and providing more social support along the way.
16. Seek professional help if needed.
If needed, don't hesitate to seek professional help to help you lose weight. People who are confident in their knowledge and skills will lose more weight.
This may 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 responsibility that a professional perspective gives them.
If you still struggle with motivation, consider finding a psychologist or nutritionist trained in motivational interviewing who have a proven track record of helping people achieve their goals.
Summary:Professionals 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 essential to long-term weight loss success.
People find different motivators, so it's important to find out exactly what helps motivate you.
Remember to be flexible and celebrate small successes along 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 reach your weight loss goals.