If you have tried diets, supplements, and alternative methods of losing weight without success, it may be time to change your approach, especially if you are among those who often set goals for weight loss, which they then do not achieve.
Many of these set themselves too optimistic goals. While it’s nice that people have a surge of motivation, these types of goals can be intimidating and demotivating within a couple of weeks if things don’t go according to plan.
It’s time to hit rewind and start over. Whether your goal is to lose 10 pounds, eat healthier, or go down a size, we’ve selected tips to help you reach your goals.
Motivation to lose weight: tips to stay motivated at all costs
Set goals for yourself
We advise you to set goals on a sheet of paper; this can help you hear the piano in a more personal way, instead of typing a text on a phone or computer.
One study showed that those who wrote down their goals (and sent a weekly progress report to a friend) were more likely to achieve them than those who thought about them.
So, grab a pen and paper and start writing your goals, followed by a list of five things that will help you succeed each week. For example, grocery shopping on Saturdays, preparing meals on Sundays, working out on Mondays and Wednesdays, and making sure you go to bed by 10 pm each night to get more sleep. These are all specific actions that can commit you to do better, and that will help you make steady progress towards the goal of losing between half a kg and 1 kg per week.
You now have not just a goal but a concrete plan on how to start working towards it. Mentally, it will be much easier to motivate yourself to shop for healthy ingredients or go out for a walk in the neighborhood than to “lose 1 kg”, which is a more abstract concept.
Celebrate the small wins each week
The great thing about breaking down your goal into small parts is that you will have opportunities to celebrate.
After reaching each checkpoint, treat yourself to a reward. At the end of each week, take some time to tell yourself that you are proud of the effort and commitment you have made with yourself.
Research shows that these methods are often effective. So at the end of each week, after completing the goals, reward yourself. Even small rewards can keep you motivated.
Pay attention to your eating routine.
People who regularly write down everything they eat and drink are generally more successful in shedding extra pounds. The reason? it helps to keep the focus on every single bite given.
After several weeks or months of dieting, many of us enjoy keeping our food diary because we think we know what we’re doing. As a result, it’s all too easy for portion sizes to increase, for more treats to creep in gradually, and for old destructive habits like skipping breakfast to return.
Unsurprisingly, the scales stop moving in the right direction, and we end up feeling miserable and lose our motivation to lose weight.
If you have already given up on it, get back into the habit of writing down everything you eat and drink, and you will see that the pounds begin to drop as your motivation increases.
It might not seem like a great way to motivate you, but if the balance has been stuck for several weeks, cutting your calorie intake slightly may be all it takes to get it moving again.
There is a good reason why you should cut down on your calorie count as the pounds go down.
Put, when you lose weight, you need less energy to move, and therefore fewer calories to continue losing weight at the same rate.
Ask for support
Surrounding yourself with a good support network can help motivate you, so enlist the help and support of friends and family.
Is there a friend you could exercise with?
Could your partner eat a healthier diet too?
Could you encourage your co-workers to eat a fruit salad rather than a chocolate snack every afternoon?
This may be all it takes to keep you motivated to lose weight and stay on track.
Don’t be overwhelmed by the fear of failure.
Sometimes the fear of failure can be a self-fulfilling prophecy. But if you follow the strategies of people who have already been successful, you will achieve your goals and lose the extra pounds.
Research has shown that 1 in 5 overweight people are successful when success is defined as losing at least 10% of their weight and maintaining it for at least one year.
To help motivate people who feel discouraged about their ability to control their weight over the long term, we have compiled this list of top success strategies used by thousands of people who have been interviewed.
-Be physically active for an hour or more a day, such as walking for an hour;
-Follow a low-fat diet and keep your overall calorie intake under control;
-Eat breakfast regularly;
-Check your weight regularly, for example, once or twice a week;
-Do not fall into the trap of thinking “all or nothing” (in which you feel bad if you overeat/eat high-calorie food, you feel you have failed, and you continue to eat);
-Have a reasonably consistent eating pattern between the days of the week and the weekends;
-Limit fatty and sugary foods.
Choose to clothe
When the number on the scale doesn’t go down, your motivation can drop, even though the ups and downs of the weight loss process are often part of the process. Rather than dwelling on the number of accessories, find a piece of clothing that is a bit tight or does not fit very well. Try on that garment or pair of pants during the process to see if you have made any progress. Better yet, take pictures of your weekly or monthly progress so you can see your body composition change over time.
Keep an eye on your measurements.
If you’re feeling down on the number on the scale, there’s nothing wrong with limiting your weights to once a week or adding several measurements to rekindle your motivation.
For example, try to measure your body fat percentage, waist circumference, and hip circumference so that you can see other numbers that change for the better, of course.