Starting and sticking to a healthy weight loss motivation plan can sometimes seem impossible. Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.
If you’re trying to weight loss, you may experience common challenges, like slow progression or a weight loss plateau. But staying committed will pay off in the long run.
The best way to stay motivated will vary depending on the reasons you want to lose weight. You should always consult a doctor before beginning any weight loss plan to determine if losing weight is right for you and your own health needs.
Determine Why You Want to Lose Weight
Clearly define why you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals. Read through them daily and use them as a reminder when tempted to stray from your weight loss plans.
Your reasons could 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. Many people start losing weight because their doctor suggested it, but research shows that people are more successful if their weight loss motivation comes from within.
Focus on Process Goals
Many people trying to lose weight only set outcome goals or goals they want to accomplish in the end. Typically, an outcome goal will be your final target weight. However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed.
Instead, you should set process goals or what actions you will take to reach your 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 those who were process-focused were more likely to lose weight and less likely to deviate from their diets than those who focused on weight loss outcomes alone.
Pick a weight loss plan
Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term. While there are hundreds of different diets, most are based on cutting calories.
Reducing calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, is a predictor of future weight gain.
Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight.
Instead, consider creating your own custom plan. The following dietary habits have been proven to help you lose weight.
- Decreasing calorie intake
- Reducing fried food and desserts
- Including fruits and vegetables
Keep a Weight Loss Journal
Self-monitoring is crucial to weight loss motivation and success. Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss.
However, to keep a food journal correctly, you must write down everything you eat. This includes 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 can help you identify certain triggers for overeating and help you find healthier ways to cope. You can keep food journals on pen and paper or use a website or app. They have all been proven effective.
Celebrate Your Successes
Give yourself some credit when you accomplish a goal. Social media or weight loss sites with community pages are great places to share your successes and get support. When you feel pride in yourself, you will increase your motivation.
Moreover, remember to celebrate behavior changes and not just reach a certain number on the scale. For example, if you met your goal of exercising four days a week, taking a bubble bath, or planning a fun night with friends.
The following are some good examples of rewards.
- Going to a movie
- Buying a new running top
- Taking a cooking class
People need regular support and positive feedback to stay motivated.
Tell your close family and friends about your weight loss goals so they can help support you on your journey.
Many people also find it helpful to find a weight loss buddy. You can work together, hold each other accountable and encourage each other throughout the process. Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends.
Think and Talk Positively
People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight. Also, people who use “change talk” are more likely to follow through with plans. Change talk is making statements about commitment to behavioral changes, the reasons behind them, and the steps you will take to reach your goals.
Therefore, start talking positively about your weight loss. Also, talk about the steps you will take and commit your thoughts out loud. On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal.
Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way. A study of 134 students had them mentally indulging or contrasting their dieting goals. Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more, and ate fewer high-calorie foods.
Find an Exercise 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 kind is an exercise you enjoy and can stick to. There are many different types and ways to exercise, and it’s important to explore different options to find one you enjoy.
Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home? Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.
Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.
14 thoughts on “Weight loss motivation”
Comments are closed.