Starting and sticking to a good weight loss strategy might sometimes feel tough.
People frequently lack the drive to begin or lose motivation to continue. Fortunately, motivation is something that can be improved.
This post will go through 16 techniques to inspire you to lose weight.
1. Determine Why You Want to Lose weight
Write down and clearly state the reasons you desire to lose weight. This will keep you dedicated and motivated to meet your weight loss objectives.
Try to read over them regularly and use them as a reminder when you are tempted to deviate from your weight loss goals.
Your motivation might be anything from preventing diabetes to keeping up with grandchildren, looking your best for an occasion, enhancing your self-confidence, or fitting into a particular pair of pants.
Many begin losing weight because their doctor advises them to, but research suggests that people are more successful if their desire for weight loss originates from the inside (1).
2. Have Realistic Expectations
Many diets and diet products claim to help you lose weight quickly and easily. However, most doctors advise simply shedding 1-2 pounds (0.5-1 kg) every week (2).
Setting unreasonable objectives can lead to emotions of dissatisfaction and ultimately lead to failure. Setting and achieving attainable goals, on the other hand, contributes to feelings of success.
People who achieve their self-determined weight loss objectives are also more likely to sustain their weight loss over time (3, 4).
According to research that used data from numerous weight loss facilities, women who planned to lose the most weight were the most likely to drop out of the program (5).
The good news is that even a slight weight loss of 5-10% of your body weight can significantly influence your health. That is just 9-18 pounds (4-8 kg) if you weigh 180 pounds (82 kg). It’s 13-25 pounds (6-11 kg) if you weigh 250 pounds (113 kg) (6).
Decreasing 5-10% of your body weight can help (7):
- Enhance blood sugar control
- Lower your risk of heart disease
- Reduced cholesterol levels
- Reduce joint discomfort
- Reduce your chances of getting certain malignancies
3. Focus on Process Goals
Many people attempting to lose weight establish outcome goals or objectives they hope to achieve.
A typical outcome goal is your eventual target weight.
However, concentrating solely on the result might derail your drive. They are frequently too distant, leaving you feeling overwhelmed (1).
Instead, identify process goals or the steps you’ll take to get your intended outcome. Exercising four times a week is an example of a process objective.
A study of 126 overweight women enrolled in a weight loss program discovered that those who were process oriented were more likely to lose weight and less likely to deviate from their diets than those who focused solely on weight loss goals (1).
To develop powerful goals, consider using SMART goals. The acronym SMART stands for (1):
- Specific
- Measurable
- Achievable
- Realistic
- Time-based
SMART objectives include the following:
- I plan to walk for 30 minutes five days next week.
- This week, I will consume four servings of veggies every day.
- This week, I’ll limit myself to just one Coke.
4. Pick a Plan That Fits Your Lifestyle
Find a weight loss strategy that you can stick to and avoid ones that are practically impossible to keep to in the long run.
While there are hundreds of different diets, most are centered on calorie restriction (8).
Calorie restriction will result in weight loss, but dieting, particularly yo-yo dieting, has been demonstrated to predict future weight gain (9).
As a result, avoid rigid regimens that entirely exclude particular foods. According to research, those with an “all or nothing” mentality are less likely to lose weight (10).
Consider building your personalized plan instead. The following food patterns have been shown to aid in weight loss (11):
- Decreasing calorie intake
- Reducing portion sizes
- Reducing the frequency of snacks
- Reducing fried food and desserts
- Including fruits and vegetables
5. Keep a Weight Loss Journal
Weight loss motivation and success need self-monitoring.
According to research, those who measure their food consumption are more likely to lose weight and keep it off (12).
To keep a good food journal, you must write down everything you consume. This includes lunches, snacks, and the chocolates you stole from a coworker’s desk.
You may also keep an emotional journal with your food journal. This can assist you in identifying specific triggers for overeating and finding healthy methods to cope.
Food diaries can be kept on paper or a website or app. They have all been shown to be effective (13).
6. Celebrate Your Successes
Losing weight is difficult, so celebrate your victories to keep yourself motivated.
When you achieve a goal, give yourself some credit. Social networking and weight loss websites with community pages are excellent locations to share your accomplishments and receive encouragement. You will be more motivated when you are proud of yourself (1).
Furthermore, remember to praise behavior improvements rather than simply achieving a set number on the scale.
For example, if you reached your goal of exercising four days per week, reward yourself with a bubble bath or a fun night out with friends.
Furthermore, you may boost your drive by rewarding yourself (1).
However, it is critical to select proper incentives. Avoid giving yourself food as a reward. Also, avoid prizes that are either so expensive that you would never buy them or so insignificant that you would give them to yourself.
Here are some excellent instances of rewards:
- Having a manicure
- Going to the movies
- Purchasing a new running top
- Participating in a culinary class
7. Find Social Support
To stay motivated, people need consistent encouragement and good feedback (1).
Inform your close relatives and friends about your weight loss objectives so that they can assist you along the way.
Finding a weight loss companion is also beneficial for many people. You may exercise together, hold one other responsible, and support each other along the way.
Involving your partner may also be beneficial, but make sure to get assistance from others, such as your friends (11).
Consider joining a support group as well. In-person and online support groups have both been shown to be effective (1).
8. Make a Commitment
According to research, persons who make a public promise are more likely to follow through on their intentions (14).
Sharing your weight reduction objectives with others will help you stay accountable. Inform your immediate relatives and friends, and consider posting them on social media. The more people you discuss your goals with, the more responsible you will be.
Consider purchasing a gym membership, a bundle of workout courses, or paying for a 5K in advance. You are more likely to follow through if you have already invested.
9. Think and Talk Positively
People who have high expectations and believe in their abilities to attain their goals are more likely to lose weight (15).
People who employ “change talk” are more likely to follow through on their intentions.
Making declarations about your commitment to behavioral changes, their reasons, and the activities you will or are doing to achieve your goals is known as change talk (16).
As a result, begin talking favorably about your weight loss. Also, discuss the measures you want to take and state your intentions.
People who spend a lot of time dreaming about their ideal weight, on the other hand, are less likely to achieve it, according to a study. This is known as psychologically indulging.
Instead, make a mental comparison. To create a mental contrast, imagine attaining your ideal weight for a few minutes and envision any potential roadblocks that may arise.
In one study, 134 students were asked to indulge or contrast their dietary objectives mentally. Those who mentally compared themselves were more inclined to act. They consumed fewer calories, increased physical activity, and consumed fewer high-calorie items (15).
According to this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which might fool your brain into thinking you have already achieved your objectives and drive you never to take action to achieve them.
10. Plan for Challenges and Setbacks
Everyday pressures will always be present. Finding strategies to prepare for them and establishing appropriate coping skills can help you stay motivated regardless of what life throws at you.
There will always be celebrating occasions, such as holidays, birthdays, or parties. There will always be pressures at work or home.
It is critical to begin problem-solving and thinking about potential weight reduction obstacles and setbacks. This will keep you on track and motivated (2).
Many individuals seek solace in eating. This might easily result in individuals giving up on their weight loss ambitions. This can be avoided if you have good coping abilities.
Studies have shown that those who are better at dealing with stress and have better coping methods lose more weight and keep it off for longer (11).
Consider utilizing some of the following stress-reduction techniques:
- Exercise
- Square breathing should be practiced.
- Have a bath.
- Get some fresh air by going outside.
- Contact a friend
- Seek assistance
Remember to budget for holidays, social gatherings, and eating out. You might do a prior study on restaurant menus to select a healthy alternative. You may bring a healthy dish to groups or consume lesser servings.
11. Don’t Aim for Perfection and Forgive Yourself
It is not necessary to be flawless to lose weight.
You are less likely to attain your goals if you take an “all or nothing” strategy (10).
You may find yourself saying, “I had a hamburger and fries for lunch, so I might as well have pizza for supper,” if you are too rigid. Instead, try saying something like, “I had a huge lunch; therefore, I should aim for a healthy supper” (2).
And try not to scold yourself when you make a mistake. Self-defeating ideas will only serve to undermine your motivation.
Instead, it would help if you forgave yourself. Remember that one error will not derail your development.
12. Learn to Love and Appreciate Your Body
According to research, people who detest their bodies are less likely to lose weight (11, 17).
Taking actions to enhance your body image might help you lose weight and keep it off.
Furthermore, persons with a positive body image are more likely to choose a diet to which they can stick and undertake new activities to help them achieve their goals (18).
The following actions can help improve your self-esteem:
- Exercise
- Consider what your body is capable of.
- Make time for yourself by having a massage or a manicure.
- Surround yourself with upbeat individuals.
- Stop comparing yourself to other people, particularly models.
- Wear clothes that you enjoy and that fit you well.
- Look in the mirror and express out loud what you admire about yourself.
13. Find an Exercise You Enjoy
Physical activity is essential for weight loss. It not only helps you burn calories but also enhances your overall health (11).
Exercise that you love and can stick to is the most acceptable sort.
There are several sorts and methods of exercise, and it is critical to try them all to discover one you love.
Consider where you want to workout. Which do you prefer: indoors or outside? Would you choose to exercise in a gym or in the privacy of your own home?
Determine if you like to workout alone or in a group. Group lessons are pretty popular and assist many individuals in staying motivated. If you don’t like group courses, working out on your own is just as effective.
Finally, listening to music while working out might boost motivation. People also tend to work out for longer while listening to music (19).
14. Find a Role Model
Having someone to look up to as a role model might help you stay motivated to lose weight. However, to stay motivated, you must choose the correct type of role model.
A photograph of a supermodel on your fridge will not encourage you in the long run. Find a role model to whom you can readily connect.
Having a sympathetic and good role model may assist you in remaining motivated (20).
Perhaps you have a buddy who has dropped a significant amount of weight and might serve as an inspiration to you. You may also browse for motivational blogs or tales of people who have lost weight effectively.
15. Get a Dog
Dogs may make excellent weight loss partners. Research suggests that owning a dog can aid in weight loss (21).
Dogs, for starters, can improve your physical activity.
A Canadian study of dog owners discovered that persons with dogs walked an average of 300 minutes per week, whereas people without dogs walked just 168 minutes per week (22).
Second, dogs provide excellent social support. Unlike your human workout companion, dogs are nearly always eager to get some exercise.
Pet ownership has also been shown to boost general health and well-being. It has been associated with decreased cholesterol, blood pressure, and feelings of loneliness and despair (23).
16. Get Professional Help When Needed
If you need expert assistance with your weight loss attempts, don’t be afraid to seek it. People more confident in their skills and talents are more likely to lose weight.
Finding a trained dietician to teach you about certain meals or an exercise physiologist to show you how to exercise correctly may be necessary (11).
Many people value the responsibility that visiting a professional offers.
If you’re still having trouble getting motivated, go to a psychologist or a nutritionist who has been trained in motivational interviewing, which has been shown to help people achieve their objectives (16).
The Bottom Line
Motivation to lose weight is essential for long-term weight loss success.
Various variables inspire different people. Therefore it’s crucial to figure out what motivates you personally.
Remember to give yourself some leeway and enjoy your small victories along the way. And don’t be hesitant to seek assistance when necessary.
You can find and remain motivated to attain your weight reduction goals with the right tools and assistance.
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