16 Ways to Motivate Yourself to Lose Weight
Starting and sticking to a healthy weight loss plan can occasionally seem impossible.
Often, people simply lack the motivation to begin or lose their motivation to keep going. Luckily, motivation is something that you can work to increase.
This report discusses 16 ways to inspire yourself to eliminate weight.
1. Determine Why You Want to Shed Weight
Clearly define all of the reasons that you would like to lose weight and write them down. This can help you stay committed and motivated to reach your weight-loss objectives.
Attempt to browse through them daily and use them as a reminder if tempted to drift out of your weight loss plans.
Your reasons may include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.
A lot of people begin losing weight because their doctor suggested it, but research demonstrates that individuals are more successful if their weight loss motivation comes from within.
Clearly define your weight loss goals and write them down. Ensure that your motivation is driven from inside for long term achievement.
2. Have Realistic Expectations
Lots of diets and diet programs claim quick and effortless weight loss. But most practitioners recommend only losing 1–2 pounds (0.5–1 kg) a week.
Setting unattainable targets may lead to feelings of frustration and enable you to give up. On the contrary, setting and accomplishing attainable goals leads to feelings of achievement.
Additionally, those who reach their self-determined weight reduction targets are more likely to keep their weight reduction long-term.
A study using data from several weight loss centers discovered that girls who expected to eliminate the most weight would be the most likely to fall from the program.
The fantastic news is that just a tiny weight reduction of 5–10% of your body weight can have a sizable impact on your health. If you’re 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you’re 250 pounds (113 kg), it is 13–25 lbs (6–11 kg).
In Reality, losing 5–10% of your body weight can:
- Improve Blood Glucose control
- Reduce the risk of heart disease
- Lower cholesterol levels
- Reduce joint pain
- Reduce the risk of certain cancers
Establish realistic weight loss expectations to improve feelings of accomplishment and prevent burn out. Just a moderate amount of weight reduction of 5–10% may have a large impact on your wellbeing.
3. Focus on Process Goals
A lot of people trying to shed weight only to set outcome objectives or goals they want to accomplish at the end.
Typically, an outcome aim will be your ultimate target weight.
However, focusing solely on results goals can hamper your motivation. They can often feel too distant and leave you feeling overwhelmed.
Instead, you should set process objectives, or what actions you’re going to choose to achieve your desired result. A good illustration of a process goal is exercising four times a week.
A study in 126 overweight women participating in a weight loss program found people who processed focused were more likely to drop weight and less inclined to deviate from their diets, in comparison to individuals who focused on weight loss outcomes alone.
Look at setting SMART goals to set strong objectives. SMART stands for:
A Few Examples of SMART goals include:
- I will walk briskly for 30 minutes five times next week.
- I shall eat four servings of veggies daily this week.
- I will just drink 1 soda weekly.
Setting SMART process goals will allow you to stay inspired while focusing solely on outcome goals that can result in disappointment and lessen your motivation.
4. Choose a Plan That Fits Your Lifestyle
Locate a weight loss plan you can stick to, and steer clear of plans which would be nearly impossible to follow in the long term.
When there are hundreds of different diets, many are based on burning calories.
Reducing your calorie intake will cause weight loss, however dieting, particularly frequent yo-yo dieting, has been proven to be a predictor of potential weight gain.
Thus, avoid rigorous diets that completely eliminate specific foods. Studies have found that those with an”all or nothing” mindset are not as inclined to eliminate weight.
Instead, think about creating your own custom program. The following dietary customs have been Demonstrated to help you lose weight:
- Decreasing calorie intake
- Reducing portion sizes
- Reducing the frequency of snacks
- Cutting fried food and desserts
- Including fruits and vegetables
Decide on an eating plan that you could adhere to long term and prevent extreme or quick-fix diets.
5. Keep a Weight Loss Journal
Self-monitoring is essential to weight loss motivation and achievement.
Research has found that individuals who track their food intake are more likely to lose weight and maintain their weight loss.
However, to maintain a food journal correctly, you must write down what you consume. Including meals, snacks and the piece of candy, you ate off your coworker’s desk.
You can also record your emotions in your food journal. This could enable you to identify specific triggers for overeating and also allow you to find healthy ways to cope.
It’s possible to keep food journals on pencil and paper or utilize a site or app. They’ve all been proven successful.
Keeping a food journal can help you measure progress, identify causes and hold yourself accountable. You can use a site or app as a tool for tracking as well.
6. Celebrate Your Successes
Losing weight is hard, so celebrate all of your successes to keep yourself motivated.
Give yourself some credit once you accomplish a goal. Social media or weight loss sites with neighborhood pages are fantastic places to discuss your successes and receive support. When you are feeling pride in yourself, you will increase your motivation.
Moreover, be sure to celebrate behavior changes rather than just reaching a certain number on the scale.
By way of example, if you met your goal of exercising four days a week, have a bubble bath or plan a fun night with friends.
Moreover, it is possible to further enhance your motivation by rewarding yourself.
But, it is important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards which are so expensive you would never buy this, or so insignificant that you would allow yourself to own it anyway.
The following are some great examples of rewards:
- Obtaining a Makeup
- Moving into a picture
- Buying a brand new running shirt
- Taking a cooking class
Celebrate all your successes during your weight loss journey. Consider rewarding yourself to further enhance your motivation.
7. Locate Social Support
Folks need regular support and positive comments to remain inspired.
Tell your close family and friends about your weight loss goals so that they can help support you on your journey.
A lot of people also find it helpful to find a weight loss buddy. It’s possible to work out together, hold each other accountable and encourage each other during the process.
Furthermore, it can be helpful to involve your partner, but be certain to get support from other individuals too, such as your buddies.
Additionally think about joining a support group. Both in-person and internet support groups have been proven to be beneficial.
Having strong social support can help hold you accountable and keep you motivated to eliminate weight. Think about joining a support team to help enhance your motivation along the way.
8. Make a Commitment
Research indicates that individuals who make a public commitment are more likely to follow along with their goals.
Telling others about your weight loss goals can allow you to stay accountable. Tell your family and friends, and also think about sharing them on social media. The more people you discuss your intentions with, the larger the accountability.
Moreover, consider investing in a gym membership, the bundle of exercise classes or paying for a 5K in advance. You are more likely to follow if you’ve made an investment.
Building a public commitment to lose weight can allow you to remain inspired and hold you liable.
9. Think and Talk Positively
Individuals who have positive expectations and also feel confident in their ability to achieve their aims tend to lose excess weight.
Additionally, people who use”change talk” are more inclined to follow through with plans.
Change talk is making announcements regarding commitment to behavioral alterations, the motives behind them and the measures you will take or are taking to accomplish your goals.
Thus, start talking positively about your weight reduction. Also, talk about the steps you’re likely to take and devote your thoughts out loud.
On the other hand, research indicates that people who spend a good deal of time only fantasizing about their dream weight are not as likely to reach their goal. This can be called mentally indulging.
Instead, you should mentally contrast. To contrast, spend a couple of minutes imagining reaching your target weight and spend another few minutes imagining any probable obstacles that will get in the way.
Research in 134 pupils had them mentally indulge or emotionally contrast their dieting goals. Individuals who emotionally contrasted were more likely to take action. They ate fewer calories, exercised and ate fewer high-calorie meals.
As seen in this study, emotionally contrasting is more motivating and leads to more activity than mentally indulging, which may fool your mind into thinking you’ve already succeeded and let you never take any action to attain your objectives.
Think and talk positively about your weight loss objectives, but be certain that you are realistic and focus on the actions that you must take to reach them.
10. Plan for Staff and Setbacks
Everyday stressors will pop up. Finding methods to plan for these and developing proper coping skills can help you stay motivated regardless of what life throws your way.
There will always be vacations, birthdays or parties to attend. And there will always be stressors at work or with family.
It is important to begin problem-solving and brainstorming about such potential weight reduction challenges and drawbacks. This will save you from getting off track and losing motivation.
A lot of men and women turn to food to comfort. This can quickly lead to them abandoning their weight loss objectives. Creating appropriate coping skills will prevent this from happening to you.
In reality, studies have shown that people who are better at managing stress and have better working strategies will lose more weight and keep it off longer.
Consider using some of these methods to Deal with anxiety :
- Practice square-breathing
- Take a tub
- Go outside and get some fresh air
- Telephone a friend
- Request assistance
Don’t forget to also plan for holidays, societal events and eating out. You are able to research restaurant menus beforehand and discover a healthy choice. At parties, it is possible to bring a healthy dish or consume smaller portions.
It is essential to plan for setbacks and possess good working practices. If you use food as a coping mechanism, then start practicing different ways to cope.
11. Don’t Aim for Perfection and Forgive Yourself
You don’t have to be ideal to eliminate weight.
In case you’ve got an “all or nothing” approach, you are not as likely to realize your aims.
Whenever you are just too restrictive, you might end up saying “I had a hamburger and fries for lunch, so that I might also have pizza for dinner.” Rather, attempt to say “I had a huge lunch, so I should aim for a healthy dinner”.
And avoid beating yourself up when you make a mistake. Self-defeating thoughts will only interfere with your motivation.
Rather, forgive yourself. Bear in mind that one mistake is not going to ruin your progress.
If you aim for perfection, you will soon lose your motivation. By allowing yourself flexibility and forgiving yourself, you can keep motivated throughout your weight loss journey.
12. Learn to Love and Appreciate Your Own Body
Studies have repeatedly found that those who dislike their bodies are not as likely to lose fat.
Taking steps to improve your body image can help you to lose more weight and keep your weight reduction.
Additional people who have a better body image are more inclined to decide on a diet they can sustain and try new activities that will help them reach their own targets.
These activities can help boost your body picture:
- Appreciate what your body can perform
- Do something on your own, like getting a massage or manicure
- Surround yourself with positive people
- Stop comparing yourself to other people, particularly models
- Wear clothes you like and that fit you nicely
- Look at the mirror and say what you like about yourself out loudly
Boosting your body image can help you stay motivated to shed weight. Try out the activities mentioned above to improve your body image.
13. Find an Exercise You Enjoy
Physical activity is an important part of losing weight. Not only does it allow you to burn calories, but in addition, it improves your well-being.
The best kind is a workout you enjoy and can follow.
There are several different sorts and ways to work out, and it is important to research different alternatives to find one that you like.
Consider where you want to exercise. Do you prefer to be indoors or out? Would you rather work out at a gym or in the comfort of your own home?
Additionally, figure out in the event that you prefer to exercise alone or with a bunch. Group courses are extremely popular, and they help a lot of men and women remain motivated. However, if you don’t enjoy group classes, exercising on your own is just as excellent.
Lastly, listen to songs while you work out, as doing so can increase motivation. Individuals also often exercise more when listening to music.
Exercise not only helps you burn calories, it also makes you feel better. Find an exercise you enjoy, so it can easily become a part of your regular.
14. Find a Role Model
Using a role model can help you stay motivated to shed weight. But you have to select the right kind of role model to keep yourself motivated.
Hanging a picture of a supermodel in your fridge will not inspire you over time. Rather, find a role model which you may easily relate to.
Possessing a relatable and positive role model might help keep you inspired.
Perhaps you know a friend who has dropped a great deal of weight and can be your inspiration. You can also look for inspirational blogs or stories about those who have successfully lost weight.
Finding a role model will help keep you motivated. It’s important to obtain a role model which you may relate to.
15. Get a Dog
Dogs may be the perfect weight loss of companions. Actually, studies show that owning a puppy can help you drop weight.
To begin with, dogs can increase your physical activity.
Canadian research in dog owners discovered that people who had puppies walked an average of 300 minutes each week, while individuals who didn’t have dogs just walked an average of 168 minutes per week.
Secondly, dogs are great social support. Unlike your human work out buddy, dogs are almost always excited to get some physical activity.
As an additional bonus, pet ownership is demonstrated to improve general health and well-being. It’s been associated with lower cholesterol, reduced blood pressure and reduced feelings of depression and melancholy.
Dog’s ownership can help you lose weight by increasing your physical activity and also supplying great social aid along the way.
16. Get Professional Help When Needed
Do not hesitate to consult expert help to assist your weight loss efforts when needed. People who are feeling confident in their understanding and abilities will shed more weight.
This may mean locating a registered dietitian who can teach you about specific foods or an exercise physiologist to instruct you how to exercise correctly.
A lot of people also enjoy the responsibility that visiting professional supplies them.
If you’re still struggling to get inspired, look at locating a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people reach their goals.
Professionals like dietitians, exercise physiologists and psychologists will help improve your motivation and understanding that will assist you accomplish your weight loss goals.
The Most Important Thing
Being motivated to eliminate weight is essential for long-term weight loss success.
People find different factors motivating, therefore it’s essential to learn what helps inspire you, especially.
Remember to give yourself flexibility and observe the little successes along your weight loss journey. And don’t be afraid to ask for help when required.
With the proper tools and support, you can find and keep motivated to achieve your weight loss objectives.