Starting and sticking to a healthy diet can sometimes seem impossible.
Often people simply lack the motivation to start or lose the motivation to continue. Fortunately, you can work on improving 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 a reminder when you feel tempted to deviate from your weight loss plans.
Your reasons may include preventing diabetes, spending time with your 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 tells them to, but research shows that people are more successful when 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 claim quick and easy weight loss. However, most practitioners recommend losing 1 to 2 pounds (0. 5 to 1 kg) per week.
Setting unattainable goals can make you feel discouraged and give up. On the contrary, setting and achieving achievable goals leads to a sense of success.
In addition, people who achieve their weight loss goals are more likely to maintain their weight loss in the long term.
A 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 losing just 5-10% of your body weight can have a big impact on your health. If you're 180 lbs (82 kg), that's only 9-18 lbs (4-8 kg). If you're 250 pounds (113 kg), that's 13-25 pounds (6-11 kg).
In the event of a 5-10% loss of body weight:
- Improve blood sugar control
- Reduce the risk of heart disease
- Lower your cholesterol
- Reduce joint pain
- Reduce the risk of certain types of cancer
Summary:Set realistic weight loss expectations to increase your sense of success and prevent burnout. Even a moderate weight loss of 5-10% can have a serious impact on your health.
3. Focus on the goals of the process
Many people try to lose weight only by setting goals or objectives that they want to achieve in the end.
Usually, the final goal is the final target weight.
However, focusing only on getting the bottom line will sabotage your motivation. They can often seem too distant and leave you feeling overwhelmed.
Instead, you should define the goals of the process, or the steps you will take to achieve the 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 than those who focused only on the results.
Defining process goals includes:
- Special
- It can be measured
- Available
- Realistic
- With time
Some examples of these goals are:
- Next week I will walk briskly for 30 minutes five days.
- I will eat four servings of vegetables every day this week.
- I only drink one soda a week.
Summary:Setting process goals helps you stay motivated, while focusing only on end goals can lead to frustration and reduced 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 long term.
Although there are hundreds of different diets, most are based on cutting calories.
Cutting calories leads to weight loss, but dieting, especially frequent yo-yo dieting, predicts future weight gain.
Therefore, 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 personalized plan. The following eating habits have been proven to help you lose weight:
- Reducing calorie intake
- Reducing portion sizes
- Reducing the frequency of snacking
- Cut down 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 diet diary
Self-control is essential for motivation and weight loss success.
Research has shown that people who watch what they eat are more likely to lose weight and keep it off.
However, to properly keep a food diary, you need to write down everything you eat. This includes food, snacks and sweets eaten from a co-worker's desk.
You can also record your feelings in a food diary. This can help you identify specific triggers for overeating and find healthier ways to cope.
You can keep food journals with pen and paper, or use a website or app. All of them have proven their effectiveness.
Summary:Keeping a food diary will help you measure your progress, identify triggers and raise awareness. 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 networking sites or weight loss sites that include social networking sites are great places to share and support your progress. When you are proud of yourself, you increase your motivation.
Moreover, remember to celebrate behavioral changes, 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.
You can also increase your motivation further by rewarding yourself.
However, choosing the right rewards is important. Don't reward yourself with food. Also avoid rewards that are so expensive that they will never buy them or so insignificant that they will allow themselves to get them.
Here are some good examples of rewards:
- Get a manicure
- To go to the cinema
- Buying a new treadmill
- Take cooking lessons
Summary:Celebrate all your weight loss successes. Consider rewarding yourself to further increase your motivation.
7. Seek social support
People need regular encouragement and positive feedback to stay motivated.
Tell your family and friends about your weight loss goals to support your journey.
Many people also find it helpful to find a weight loss partner. They can train together, hold each other accountable, and support each other through the process.
It can also be helpful to get your partner involved, but make sure you get support from others, such as friends.
Also, consider joining a support group. Both in-person and online support groups have been helpful.
Summary:Strong social support will help you hold yourself accountable and stay motivated to lose weight. Consider joining a support group to boost your motivation along the way.
8. Make a commitment
Research shows that people who make public commitments are more likely to achieve their goals.
Telling others about your weight loss goals will keep you accountable. Tell your family and friends, and even consider sharing it on social media. The more people you share your goals with, the greater the accountability.
Also, consider purchasing a gym membership, training package, or $5, 000 down payment. You're more likely to follow if you're 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 that they can achieve their goals tend to lose more weight.
Additionally, those who use "change talk" are more likely to follow through on their plans.
Change talks are statements of commitment to behavior change, the reasons for it, 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 speak your thoughts out loud.
On the other hand, research shows that people who spend a lot of time daydreaming about the weight of their dreams are less likely to achieve their goals. This is called mental pampering.
Instead, you need to contrast mentally. For mental contrast, spend a few minutes envisioning achieving your goal, then spend a few more minutes envisioning potential obstacles that might get in your way.
In a study of 134 college students, they mentally gave in or mentally challenged their nutritional goals. Those who were mentally opposed were more likely to act. They ate fewer calories, exercised more, and ate fewer high-calorie foods.
As shown in this study, mental resistance motivates you more and leads to more action than mental satisfaction, which can trick your brain into thinking you've already achieved success and never take action to achieve your goals.
Summary:Think positively and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you need to take to reach them.
10. Plan to overcome difficulties and failures
Everyday stressors always pop up. Finding ways to plan and develop the right coping skills will help you stay motivated no matter what life throws at you.
There are always 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 these potential problems and weight loss failures. This will keep you on track and motivated.
Many people look for comfort in food. Because of this, they can quickly give up on their weight loss goals. Developing the right 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 the following techniques to combat stress:
- Tasks
- Practice square breathing
- To Bath
- Get outside and get some fresh air
- Call a friend
- Ask 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. At parties, you can take healthy food with you or eat smaller portions.
Summary:It is very important to plan for failure and have good coping techniques. If you're using food as a coping mechanism, start practicing other ways to cope.
11. Don't 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.
If you're too restricted, you might say, "I had a burger and fries for lunch, so I might as well have pizza. " Instead, try saying, "I had a big lunch, so I should aim for a healthier dinner. ""
And don't beat yourself up over the mistake. Suicidal thoughts simply get in the way of motivation.
Instead, forgive yourself. Remember that no single mistake will ruin your progress.
Summary:when you strive for perfection, you quickly lose motivation. Allowing yourself flexibility and forgiveness will help you stay motivated as you lose weight.
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.
Also, people with a better body image are more likely to choose a sustainable diet and try new activities that help them reach their goals.
The following activities will help you improve your body image:
- Tasks
- Appreciate what your body can do.
- Treat yourself to something like a massage or a manicure
- Surround yourself with positive people
- Don't compare 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 losing weight. Not only does this 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 you like.
Think about where you want to train. Do you prefer to be indoors or outdoors? Do you prefer to work out in the gym or in the comfort of your own home?
Also decide whether you want 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 also study independently.
Finally, listen to music while exercising, as it can increase motivation. People tend to exercise longer while listening to music.
Summary:Exercising not only burns calories, but also makes you feel better. Find an exercise you enjoy that 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, to maintain motivation, you need to choose a suitable role model.
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.
A positive and positive role model can help you stay motivated.
Maybe you know a friend who has lost a lot of weight and they can be your inspiration. You can also find inspiring blogs or stories about people who have successfully lost weight.
Summary:Finding a role model helps 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 in losing weight. Research shows that owning a dog can help you lose weight.
First, dogs can increase physical activity.
According to a Canadian study, dog owners walked an average of 300 minutes per week, while those without dogs walked an average of 168 minutes per week.
Second, dogs provide excellent social support. Unlike your training partner, dogs are almost always excited about physical activity.
As a bonus, pet ownership has been shown to improve overall health and well-being. It has been linked to 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. If necessary, ask for professional help.
Don't hesitate to seek professional help to help you lose weight if needed. People who have more confidence in their knowledge and abilities lose more weight.
This might 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 it gives them from a professional perspective.
If you still have trouble getting motivated, find a psychologist or nutritionist who is trained in motivational interviewing, which is proven to help 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 important for long-term weight loss success.
People find different motivational factors, so it's important to find out exactly what motivates you.
Remember to be flexible and celebrate small successes as you lose weight. And don't be afraid to ask for help if you need it.
With the right tools and support, you can find and stay motivated to achieve your weight loss goals.