7 WAYS TO MOTIVATE YOURSELF TO LOSE WEIGHT

Discover Why You Want to Lose Weight

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. Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals. Try to 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.

Have Practical Expectations

A study using data from several weight loss centers found that women who expected to lose the most weight were the most likely to drop out of the program. Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment. Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term. 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

What fits Your Way of Life

While there are hundreds of different diets, most are based on cutting calories. Instead, consider creating your own custom plan.

The following dietary habits have been proven to help you lose weight.

• Decreasing calorie intake
• Reducing portion sizes
• Reducing frequency of snacks
• Reducing fried food and desserts
• Including fruits and vegetables

Keep a Weight Loss Daily Record

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 record 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 daily food record. This can help you identify certain triggers for overeating and help you find healthier ways to cope. Self-monitoring is crucial to weight loss motivation and success.

Focus on Proceeding Your Goals

A study in 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, compared to those who focused on weight loss outcomes alone. Many people trying to lose weight only set outcome goals, or goals they want to accomplish at 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’re going to take to reach your desired outcome. An example of a process goal is exercising four times a week.

Celebrate Your Accomplishments

Losing weight is hard, so celebrate all your successes to keep yourself motivated. For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends. 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. Additionally, you can further improve your motivation by rewarding yourself. The following are some good examples of rewards:

• Getting a manicure
• Going to a movie
• Buying a new running top
• Taking a cooking class

Obtain Social Support

Tell your close family and friends about your weight loss goals so they can help support you on your journey. People need regular support and positive feedback to stay motivated. Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends. Furthermore, consider joining a support group. Both in-person and online support groups have been proven to be beneficial.

Being motivated to lose weight is important for long-term weight loss success.

People find different factors motivating, so it’s important to find out what helps motivate you, specifically.

Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. And don’t be afraid to ask for help when needed.

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