Getting motivated to start a diet and exercising is often considered one of the most difficult parts of the diet. You know you want to lose weight and you’re pretty clear on the changes you need to make to reach that magic number on the scale. But you also know that getting—and staying—on track can be super-daunting, especially if you’re lacking motivation. But being healthy isn’t just about the number on your scale. There are several other factors that affect your health besides your weight, and every one is built differently. Often, people simply lack the motivation to get started or lose their motivation to keep on track with their goals. But luckily, motivation is something you can work to increase.
Here are a few steps that can help you stay motivated to lose weight.
1. Define Motivation: Find Your Way and Remind Yourself of it Every Single Day.
The reason why you’re losing weight should be as identified and distinctive to you as possible. It will not only help you build momentum in the beginning, but it will also help you refocus after any setbacks you experience along the way. The clearer you can be about your reasoning, the more motivated you will be. Make sure your motivation is driven from within for long-term success.
2. Choose an Attainable Goal: Set Goals that Aren’t Weight-related.
Setting unrealistic goals can often lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment. Approaching weight loss one goal at a time makes it more manageable and realistic, too. But, remember, a number on the scale isn’t a goal; it’s a measurement of success, so focus on behaviors you wish to change and also consider setting non-weight-related goals. Just a moderate amount of weight loss of 5–10% can have a major influence on your health.
3. Create Visual Goals: Visualize the New You.
Visual signs are a great motivator. If you want to look good in a dress for a special occasion then buy that dress and hang it outside your wardrobe. A mental dress rehearsal prepares you to acknowledge and accept success.
4. Think & Talk Positive: Expect Progress, Not Perfection.
Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to achieve them. People who have positive expectations and feel confident in their potential to achieve their goals tend to lose more weight. Don’t set yourself up for disappointment by seeking perfection. You will have days when you mess up through your workouts and others where you feel on top of the world. Try to circumvent “all or nothing” thinking, where you totally scrap a day if you eat a cookie or miss a workout. Follow the 80/20 rule: workout 80% of the time and absolutely expect that 20% of the time you are a human being and life will get in the way of your ideal plan but you have to aim to eat right. When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.
5. Celebrate Every Achievement: Establish a Reward System.
Reward Yourself When You Stay On Track. Celebrate all your successes throughout your weight loss journey. Consider rewarding yourself to further boost your motivation. However, it’s important to pick appropriate rewards. Avoid treating yourself with food. Also, avoid things that are so exorbitant you would never buy it, or so unimportant that you would allow yourself to have it anyway. When you reach a target or milestone in your weight-loss journey, reward yourself with something that celebrates the particular goal you achieved and helps you further improve your progress.
6. Write a Morning Mantra.
Start Each Day With A Motivational Mantra. Write and then read a motivational phrase every day. Make the goal seem like something that has already having been achieved, By doing so you get the good feelings associated with the goal ahead of time
7. Define Your Obstacles: Stop Making Excuses.
The best way to get motivated to lose weight is to stop making excuses as to why you can’t start right here, right now. If you want to lose weight, you need to cut the excuses and recognize that the time is today. Lack of motivation can also be a symptom of other factors, such as fatigue, high-stress levels, and feeling overwhelmed.
8. Design Your Own Plan: Don’t Follow a Controlled Diet.
Find a weight loss regime that you can stick to, and avoid plans that would be difficult to follow in the long term. 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. Many research shows that people who follow a controlled diet usually gain the weight back right after they end it.
Rather than trying every new diet fad, create your own plan that will fit your lifestyle. Whatever you do, don’t give up your favorite foods. You’ll inevitably feel deprived, which will only make your cravings stronger — and your willpower weaker.
9. Keep a Food Diary.
It takes time to kick a bad habit with a good one, so keep repeating until your new habit feels natural and comfortable. Then, keep a food diary as proof that you’re meeting your goals. Most studies have found that people who keep track of their food intake are more likely to lose weight and maintain their weight loss. However, to maintain a food diary correctly, you must write down everything you eat.
10. Make a Commitment.
Making a public commitment to lose weight will help you push yourself and hold you liable. Tell your friends and family, and even consider sharing them on social media. The number of people you share your goals with, the greater the liability.
More tips on getting your weight loss journey started!
- Develop a routine.
- Kick bad habits.
- Ask a friend to go with you.
- Don’t compare how you look to others.
- Weigh yourself daily.
- Learn to love and appreciate your body.
- Get your priorities straight.
- Get professional help when needed.
- Get a dog 🙂
- Photograph your progress.
Being focused and motivated to lose weight is really important for long-term weight loss success.
People find different aspects of motivating, so it’s important to find out what helps motivate you, substantially. Remember to give yourself flexibility and celebrate the little achievements along with your weight loss journey. And don’t be afraid to ask for professional help when needed.
With the proper tools and guidance, you can find and stay focussed to reach your weight loss goals.