Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often, people lack the motivation to get started or lose their motivation to keep going. Motivation is something that you can work to increase.
This Report discusses 11 ways to motivate yourself to shed weight.
- Determine Why You Want to Lose Weight
Clearly, define all the reasons you want to lose weight and write them down. This will help you stay motivated and committed to achieving your weight loss goals.
Try to browse through them and use them as a reminder When tempted to stray from your weight loss plans.
Your reasons could include preventing diabetes, keeping up Looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.
People start losing weight Suggested it, but research indicates that people are more successful if their weight loss motivation comes from within.
- Have Realistic Expectations
Diet products and many diets claim weight that is an easy and quick loss. But most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week.
Unattainable goals that are setting can lead to feelings of Frustration and cause you to give up. On the contrary, attaining and setting goals that are achievable leads to feelings of achievement.
Also, people who reach their self-determined weight loss Goals are more likely to maintain their weight loss long-term.
A study using data found Were the most likely to drop out of the program.
The good news is that a little weight reduction of 5–10% of Your own body weight can have a large effect on your health. If you’re 180 pounds (82 kg), that’s just 9–18 pounds (4–8 kg). If you’re 250 pounds (113 kg), it’s 13–25 lbs (6–11 kg) (6Trusted Source).
In fact, losing 5–10% of your body weight can:
- Improve blood sugar control
- Reduce the risk of heart disease
- Lower cholesterol levels
- Reduce joint pain
- Reduce the risk of certain cancers
- Focus On Process Aims
Many people trying to lose weight only set outcome goals, or Goals they would like to do at the end.
An outcome goal is your final target weight.
However, focusing solely on outcome goals can derail your motivation. They leave you feeling overwhelmed and can often feel too distant.
Instead, you should set what actions, or process goals You’re going to take to reach your desired outcome. An instance of a process goal is exercising four times a week.
A study in 126 women weight-loss program found those who have been processing focused were prone to lose weight and less likely to detract from their diets, compared to those who concentrated on weight loss outcomes alone.
Think about setting SMART goals to set objectives. SMART stands for:
Some examples of SMART targets include:
- I will walk next week.
- This week, I will eat four servings of vegetables daily.
- This week I will drink one soda.
- Pick a Plan That Fits Your Lifestyle
Find a weight loss plan that you can adhere to, and prevent Plans that would be nearly impossible to follow in the long run.
While there are hundreds of diets, most are based On cutting calories.
Reducing your calorie intake will lead to weight reduction, but Dieting that was especially frequent, dieting, has been found to be a predictor of future weight gain.
Therefore, avoid strict diets that completely remove certain foods. Studies have found that people who have an “all or nothing” mindset are not as likely to shed weight.
Consider making your own customized plan. Following dietary habits are proven to assist you to reduce weight:
- Decreasing calorie intake
- Reducing portion sizes
- Reducing the frequency of snacks
- Reducing fried food and desserts
- Including fruits and veggies
- Keep a Weight Loss Journal
Self-monitoring is crucial to weight loss motivation and success.
Research has found that people who monitor their food intake Are more likely to shed weight and maintain their weight loss.
To keep a food journal correctly, you must write down everything you consume. Including snacks meals and the piece of candy, you ate the desk of your coworker off.
You can record your emotions on your food journal. This Can help you identify certain triggers and assist you to find ways to cope.
You can keep food journals on paper and pencil or use a Site or app. They have been proven effective.
- Celebrate Your Successes
Losing weight is hard, so celebrate all your successes to keep yourself motivated.
Give yourself some credit when you accomplish a goal. Social Media or weight loss sites with neighborhood pages are amazing places receive support and to share your successes. You will increase your motivation when you feel yourself for pride.
Remember to celebrate behavior changes Just reaching a certain number.
For example, if you met your goal of exercising a Week, take a bubble bath or plan with friends.
You can improve your motivation by rewarding yourself.
However, it’s important to pick rewards. Avoid Rewarding yourself. Also, avoid rewards that are so insignificant that you’d allow yourself to have it, so expensive this would never be bought by you.
The following are some examples of rewards:
- Getting a manicure
- Going to a movie
- Purchasing a new running shirt
- Taking a cooking class
- Find Social Support
People need support and comments that are positive to stay motivated.
Tell your family and friends about your weight loss goals so they can help support you.
Many people find it helpful to find a weight loss buddy. You encourage each other, hold each other accountable and can work out together.
It can be helpful to involve your spouse Make sure to get support from other people too.
Consider joining a support group. Both In-person and online support groups have been demonstrated to be beneficial.
- Make a Commitment
Research shows that people who make a commitment are More likely to follow through with their goals.
You will be helped by telling others about your weight loss goals stay accountable. Tell your family and friends, and consider sharing them on social networking. The more people you share your goals with, the greater the accountability.
Consider investing in a gym membership, a package of exercise classes or paying for a 5K ahead of time. You are more likely if you have already made an investment to follow through.
- Think And Talk Positively
People who feel confident in and have positive expectations Their ability to achieve their goals tend to lose weight.
Also, people who use “change talk” are more likely to follow through with plans.
Change talk is making announcements about dedication to Changes, the reasons behind them and the measures you will take or are taking to reach your goals.
Therefore, start talking positively about your weight loss. Talk about the steps you are going to take and commit your thoughts out.
On the other hand, research shows that people who invest a lot of time are not as likely to attain their goal. This is known as mentally indulging.
Instead, you should mentally contrast. To contrast, Spend a couple of minutes and then spend another few minutes imagining.
A study in 134 students had them indulge or Contrast their dieting goals. Were more likely to take action. They ate fewer foods, exercised more and ate fewer calories.
Emotionally contrasting is more as seen in this study Motivating and leads to the action than emotionally indulging, which allow you to never take any action and can trick your brain into believing you have succeeded.
- Plan for Challenges and Setbacks
Everyday stressors will pop up. Finding ways to plan for them and developing coping skills will help you stay motivated regardless of what life throws your way.
There’ll always be birthdays, holidays or parties to attend. And there will always be stressors at work or with family.
It is important to start problem About these potential weight loss challenges and drawbacks. This will save you from losing motivation and getting off track.
Lots of individuals turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate skills will prevent this.
In fact, studies have shown that individuals who are Handling stress and have coping strategies will lose weight and keep it.
Consider using some of these methods to cope with stress:
- Practice square breathing
- Have a bath
- Go outside and get some fresh air
- Call a friend
- Request help
Remember to plan for social events, holidays and eating out. You can research restaurant menus in advance and find a healthy choice. At parties, you eat smaller portions or can bring a dish that is healthy.
- Don’t Aim for Perfection and Forgive Yourself
You do not have to be perfect to lose weight.
If you have an “all or nothing” strategy, then you are likely to accomplish your targets.
You may find yourself saying when you are too restrictive “I had a hamburger and fries for lunch, so I might also have pizza for dinner.” Instead, attempt to say, “I had a big lunch, so I must aim for a healthier dinner”.
And avoid beating yourself up when you make a mistake. Self-defeating ideas will only hinder your motivation.
Rather, forgive yourself. Remember that one mistake is not Going to ruin your progress.
Been working 10 to 14 hours a day for 2 months and managed to exercise 15 – 90mins daily. Lost 14 KGs in 40 Days, I feel fresh throughout the day, able to work on multiple projects of my own along with the evening job. Improved my eating habits, thanks to the blessed month of Ramzan. Idea is to make fitness a lifestyle, not a few months things to achieve abs or gain arms of certain size.
Only one recommendation for anyone who wishes to start the lifelong journey of a fit lifestyle, “start small”, dedicate 15mins of your time daily for stretching and 1 2 push-ups, that’s it. Keep going. Consistency is the key, after a month when you’ll notice a small change, that change will become your motivation to not give up and help you go for more. 🙂
Eat Healthily. Stay Healthy. Get in touch if you ever have difficulty getting or getting back on the track. Cheers! ❤
Professionals such as dietitians, exercise physiologists and Psychologists can help improve your motivation and knowledge to assist you to achieve your weight-loss objectives.
Being motivated to lose weight is important for long term weight loss success. People find different factors so it’s important to learn what helps inspire you.
Remember to give yourself flexibility and celebrate the Successes along your weight loss journey.