16 Ways to Motivate Yourself to Lose Weight
At times, it may seem impossible to start and follow a healthy weight loss plan.
Often people lack the motivation to start or may lose the motivation to continue. Fortunately, inspiration is something you can work on to improve.
This article looks at 16 ways to motivate yourself to lose weight.
1. Determine why you want to lose weight
Clearly define 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 goal.
If you are tempted to deviate from your weight loss plan, try reading them daily and use it as a reminder.
Your reasons may include preventing diabetes, hanging out with your grandchildren, looking your best for an event, improving your confidence, or wearing a certain pair of jeans.
Many people start losing weight because their doctor recommends it, but research shows that people are more successful if the motivation to lose weight comes from within.
SUMMARY:
Clearly define your weight loss goals and write them down. Make sure your inspiration is driven from the inside out for long-term success.
2. There are real expectations
Many diets and diet products require quick and easy weight loss. However, most doctors recommend losing 1 to 2 pounds (0.5 to 11 kg) per week.
Setting unattainable goals can lead to feelings of frustration and cause you to give up. Rather, setting and achieving achievable goals leads to a sense of accomplishment.
Additionally, those who achieve self-determined weight loss goals are more likely to maintain long-term weight loss.
A study that used data from various weight loss centers found that women who expected to lose more weight were more likely to drop out of the program.
The good news is that losing just 5-10% of your body weight can have a huge impact on your health. If you weigh 180 pounds (82 kg), you only weigh 9-18 pounds (4-8 kg). If you are 250 pounds (113 kg), that's 13-25 pounds (6-11 kg) (6 reliable sources).
In fact, you can reduce your body weight by 5-10%:
Improve blood sugar control
Reduce the risk of heart disease.
Cholesterol levels are low
Reduce joint pain
Reduce the risk of certain cancers.
SUMMARY:
Set realistic weight loss expectations to enhance your sense of accomplishment and prevent the fire from burning. Just a moderate amount of 5-10% weight loss can have a big impact on your health.
3. Focus on the objectives of the process
Many people are trying to lose weight only with the desire to achieve results or goals towards the end.
Typically, an outcome goal will weigh your end goal.
However, focusing only on results goals can track your motivation. Oftentimes, these can feel too far away and overwhelm you.
Instead, you must establish your process goals or the steps you are taking to achieve your desired result. An example of process goals is to practice four times a week.
A study of 126 overweight women who participated in a weight loss program found that those who were processed were more likely to lose weight and less likely to deviate from the diet than those who focused only on weight loss results. (1 reliable source).
Consider setting smart goals to set tough goals. Smart means:
Specific
Measurable
Realizable
Realistic
Time-based
Some examples of smart goals include:
I will walk shakily for 30 minutes five days next week.
I eat four vegetables every day this week.
I'll have a soda this week.
SUMMARY:
Smart process goal setting will help you stay motivated while focusing only on goal results can lead to frustration and lower your motivation.
4. Choose a plan according to your lifestyle
Look for a weight loss plan that you can follow and avoid plans that are almost impossible to follow in the long run.
There are hundreds of different diets, mostly based on calorie cut.
Weight loss can be achieved by reducing calorie intake, but diets, especially frequent yo-yo diets, have been seen as predictors of future weight gain.
Therefore, avoid strict diets that completely eliminate certain foods. Studies have shown that people with the "all or nothing" mentality are less likely to lose weight.
Instead, consider creating your own custom plan. Here are some tips to help you lose weight:
Reduce your calorie intake.
Reduce portion size
Reduce the frequency of snacking
Reduce fried foods and desserts
Including fruits and vegetables
SUMMARY:
Choose a meal plan that you can stick to for a long time and avoid final or fast-paced foods.
5. Keep a weight loss journal
Self-control is crucial for motivation and weight loss success.
Studies have shown that all people who monitor their food intake are more likely to lose weight and maintain weight loss.
But to keep a food diary properly, you need to write down what you eat. This includes meals, snacks and candy from your coworker's desk.
You can record your sensations in your food journal. This can help you identify specific triggers for overeating and find healthier ways to deal with it.
You can keep paper and pencil food diaries or use any website or application. All displayed as effective (13 trusted sources).
SUMMARY:
Keeping a food diary can help you measure progress, identify triggers, and hold yourself accountable. You can also use any website or application as a tracking tool.
6. Celebrate your success
Losing weight is hard, so celebrate all your success to stay motivated.
Give yourself some credit when you achieve a goal. Weight loss or social networking sites with community pages are great places to share and support your accomplishments. Your motivation will increase when you are proud of yourself.
Also, remember to celebrate behavioral changes and not just hit a certain number on the scale.
For example, if you meet your goal of practicing four days a week, take a bubble bath or plan a fun night with friends.
Also, you can further improve your motivation by rewarding yourself.
But it is important to choose the right rewards. Do not reward yourself with food. Also, avoid rewards that are so expensive that you will never buy them or that will bring you down anyway.
Below are some good examples of rewards:
Manicure available
Go see the movie
Buy a new running shirt
Take cooking classes
SUMMARY:
Celebrate all of your successes throughout your weight loss journey. Consider rewarding yourself to further your motivation.
7. Seek social support
People need regular support and positive feedback to maintain motivation.
Tell your closest family and friends about your weight loss goals so they can help you on your journey.
Many people also find it helpful to find a partner to lose weight. You can practice together, be accountable to each other, and encourage each other throughout the process.
Also, it can be helpful to engage your partner but make sure you get support from someone else just like your friends.
Also, consider joining a support group. Individual and online support groups have proven to be beneficial.
SUMMARY:
Having strong social support will help keep you motivated to be responsible and lose weight. Consider joining a support group to help increase your motivation along the way.
8. Make a commitment
Research shows that those who make public promises are more likely to meet goals.
Informing others about your weight loss goals will help you be more accountable. Tell your closest family and friends and consider sharing them on social media. The more people share your goals, the more responsibility
Also, consider investing in a gym membership, a practice class package, or up to 5K up front. If you have already invested, you are more likely to move on.
SUMMARY:
A universal commitment to weight loss will help keep you motivated and take responsibility.
9. Think and speak positively
People who have positive expectations and are confident in their ability to achieve their goals tend to lose weight.
Also, people who use the "change talk" are more likely to follow the plan.
The change conversation is a statement of commitment to the behavior changes, the reasons behind them, 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 simply imagining the weight of their dreams are less likely to achieve their goals. This is called mental commitment.
Instead, you must mentally contrast. For mental contrast, spend a few minutes imagining reaching your goal weight, and then a few more minutes imagining any potential roadblocks.
In a survey of 134 students, those who had their diet goals emotionally involved or mentally reversed were more likely to act. They ate fewer calories, exercised more, and ate fewer high-calorie foods.
This study found that mental contrasts are more motivating and take more steps than getting emotionally involved, which can lead your brain to think that you have already succeeded and that you will never be able to take any steps to reach your goal.
SUMMARY:
Think positively and talk about your weight loss goals, but make sure you are realistic and focus on the steps you need to take to achieve them.
10. Plan for challenges and failures
Everyday stresses will always appear. Finding ways to plan and develop the right coping skills will help you stay motivated no matter what life throws at you.
There will always be a holiday, birthday or party to attend. And there will always be stressors at work or with family.
It's important to start solving and loving these potential weight loss challenges and problems. This will prevent you from straying and losing motivation.
Many people turn to food for convenience. You can quickly abandon your weight loss goals. Building proper coping skills will prevent this from happening to you.
In fact, research has shown that people handle stress better and coping strategies are better, they will lose more weight and keep it off for longer.
Consider using some of these methods to deal with stress:
Practice
Square breath
Take a bath
Get out and get some fresh air
Call a friend
Ask for help
Remember to plan vacations, social events, and even meals. You can research restaurant menus in advance and find a healthier alternative. At the party, you can bring a healthy plate or eat smaller portions.
SUMMARY:
It's very important to plan for stagnation and get in the habit of dealing with it well. If you use food as a way of coping, start practicing other ways of coping.
11. Don't aim for perfection and forgive yourself
You don't have to be perfect to lose weight.
If you have an "all or nothing" approach, you are less likely to achieve your goals.
When you feel very limited, you can tell yourself "I had a hamburger and fried it for lunch, so I could also have pizza for dinner." Instead, try saying, "I had a great lunch, so I should be aiming for a healthier dinner."
And avoid punishing yourself if you make a mistake. The thought of personal defeat will only hamper your motivation.
Instead, forgive yourself. Remember that one mistake is not ruining your progress.
SUMMARY:
When you try to achieve perfection, you quickly lose motivation. 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 do not like the body are less likely to lose weight.
Taking steps to improve your body image can help you lose more weight and maintain your weight loss.
Also, those who have an improved body image are more likely to choose a diet that they can maintain and try new activities that will help them reach their goals.
The following activities can help improve your body image:
Practice
Appreciate what your body can do
Do something for yourself like massaging or manicure.
Surround yourself with positive people
Stop comparing yourself to others, especially models.
Dress as you like and it suits you
Look in the mirror and say the things you like about yourself out loud
SUMMARY:
Improving your body image can help keep you motivated to lose weight. Try the activities mentioned above to improve your body image.
13. Find a practice that you enjoy
Physical activity is an important part of weight loss. Not only does it help you burn calories, but it also improves your well-being.
The best type of exercise you can enjoy and stick to.
There are different types and ways to exercise and it is important to search for different options to find the one you like
Think about where you want to practice. Would you rather stay inside or out? Would you rather practice in the gym or in the comfort of your own home?
Also, find out if they like to practice alone or in groups. Group classes are very popular and help inspire a lot of people. But if you don't enjoy group classes, it's just as good to practice on your own.
Lastly, listen to music during practice, as it can increase motivation. People also tend to practice more while listening to music.
SUMMARY:
Exercise not only helps you burn calories, it makes you feel better. Find a practice that you enjoy so it can easily become part of your routine.
14. Find a role model
Having a role model can help you to be motivated to lose weight. However, to stay motivated you need to choose the right role model.
Hanging a photo of a supermodel in your fridge won’t inspire you over time. Instead, look for a role model that you can easily relate to.
Having a positive and relevant role model can help keep you motivated.
Perhaps you know a friend who has lost a lot of weight and this may be your inspiration. You can search for inspirational blogs or stories about people who have successfully lost weight.
SUMMARY:
Finding a role model will help keep you motivated. It is important to find a model that you can relate to
15. Get a dog
Dogs can be the perfect companion for weight loss. In fact, studies show that dog ownership can help you lose weight.
First, dogs can increase their physical activity.
A study of Canadian dog owners found that dog owners walked an average of 300 minutes per week, while dogless people walked an average of 168 minutes per week.
Second, the dog is a great social supporter. Unlike their human training partners, dogs are often encouraged about certain physical activities.
As an added bonus, owning a pet has been shown to improve overall health and well-being. It has been linked to lower cholesterol, lower blood pressure and lower feelings of loneliness and depression.
SUMMARY:
Owning a dog can help you lose weight by increasing your physical activity and providing great social support along the way.
16. Get professional help when you need it
Get free professional help to help you lose weight when needed. People who feel more confident in their knowledge and skills will lose more weight.
This can mean finding a registered dietitian who can teach you about certain foods or a physiologist who can teach you to practice properly.
Many also enjoy the responsibility that comes with seeing a professional.
If you are still struggling to motivate yourself, consider looking for a psychologist or dietitian trained in motivational interviews who has been shown to help people achieve their goals.
SUMMARY:
Professionals such as dietitians, exercise physiologists and psychologists can help increase your motivation and awareness to help you achieve your weight loss goals.
BOTTOM LINE:
Being motivated to lose weight is key to long-term weight loss success.
People find different reasons to be motivated, so it is important to look for what helps you to be particularly motivated.
Remember to give yourself flexibility and celebrate little success on 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 find and find the motivation to reach your weight loss goals.
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