Let’s face it, weight loss is no joke and it can easily become very difficult for us to keep our selves motivated. Having a way to look past all the difficulties and focus on our real targets would certainly be priceless for everyone!
However, it is important to understand that when it comes to weight loss motivation, there is no standard formula that you can simply apply to every single person.
We are unique individuals and each of us has our way of looking at things.
While one thing may work like a charm for someone, it could be completely different for someone else. To help you with that, we have created this list of motivational points that you can cover the maximum possible number of people.
Keep a Realistic Goal
When you start to work on losing your weight, the first thing you need to set is a target weight that you are going to reach, with time.
You also need to determine the timeframe that you are going to achieve this target in. Keeping this target in a range that is actually achievable for you is very important.
You cannot trust your nutritionist or doctor to set the goal for you.
The desire to lose that specific amount of weight has to come from inside you.
Setting your own target and meeting it greatly improves the chances of maintaining that target weight over a long period.
At the same time, if you are setting a target that is not realistic then you are most likely to drop out of the weight loss course and would keep wondering how to be motivated. So, when you are busy looking for motivation to lose weight, your first step should be to make sure you are pursuing something that is not beyond your own reach.
The ideal way to do so is to start off by targeting only 5-10% of your current weight. Let’s say you weigh 200lbs at the moment. If you were to lose 10% of that, it would be 20lbs which is quite a decent figure! And the impact this would have on your body would be huge! So keep things under control when setting the target and take it one step at a time.
Ask Yourself Repeatedly; WHY?
Making a conscious effort to avoid all junk food, living on a restricted diet, working out odd hours and all the other stuff you go through is not a normal thing. No one naturally ends up doing any of those things. To put yourself through such trouble requires making a conscious decision and you need to remind yourself of what led to that decision. It would be of great help if you wrote down those reasons and kept them in front of you. This could be on a writing board, a sticky note on your mirror or on your PC perhaps. The purpose of doing so is to constantly remind yourself about those reasons so you can get your weight loss motivation and stay committed!
As for what the reasons could be, it is entirely up to you, as long as it is something that makes you feel concerned enough about losing weight and helps you in getting motivated as well. Whether it is something as small as fitting in your old clothes or something as big as winning the battle against diabetes, or anything in between, you have to figure that out. Research has shown that diet motivation that is coming from a person’s own thoughts is a major factor in making their weight loss efforts a success.
▶ ALSO READ: Your Ultimate Guide on Losing Weight
Choose a Compatible Plan
When it comes to opting for a certain type of diet plan or weight loss plan, you need to be very careful in the kind of choice you make. While you may be able to work with several different plans, they don’t need to fit your routine perfectly. To lose weight and also continuously maintain the motivation to lose weight, you need to opt for a plan that you can blend easily into your lifestyle. Often times it is actually the way a diet is supposed to be done that ends up causing you so much grief that you give up and quit halfway.
While each plan you find has its own method of losing weight, most of the plans it would seem, focus on reducing the number of calories that you consume. While reducing calorie count is definitely a step towards lower body weight, doing it improperly or on and off will often cause further weight gain. If you find any diet that goes to an extreme in any way, we highly recommend that you avoid it and find something easier. The all-in approach often has a greater chance of failure as compared to manageable diets.
The best thing to do would be to create your own plan that agrees with both your routine and your palate. You can try to decrease your calorie intake, avoid eating snacks, eat more whole foods and perhaps work on eating smaller portion sizes. These things are simple, easy to do and known for successfully aiding weight loss.
One Step at a Time
This is probably the biggest factor when it comes to the success or failure of any of the difficult or easy ways to lose weight. How you deal with your goals and how you define your success is a big factor in your ability to meet your weight loss targets. For any plan that you may choose, it is highly recommended that you do not focus on the final destination. Instead, learn to enjoy all the little steps that you take along the way. Your final target could be a large figure which, when looked at directly, could cause you to feel overwhelmed at times.
So instead of focusing on those, you could do things more sensibly and break down that target into smaller “mini” targets. This can be especially great if you find yourself often wondering how to stay motivated to lose weight. The smaller targets will be quicker and easier to achieve, and those small boosts of confidence will keep you motivated throughout the weight loss process.
You can use the SMART strategy to set these mini targets which means they will be Specific, Measurable, Achievable, Realistic, and Time-based. Targets under this setting could include things like walking for 30 minutes daily, only drinking water, eating a bigger portion of vegetables for the week, etc.
Take Time to Celebrate
When you are putting so much effort into losing all that extra weight, the most effective way for motivation to lose weight is to keep going is by celebrating your successes. As we discussed earlier, you must set yourself mini goals to make things more positive. So every time you fulfil one of your goals, you can celebrate it by indulging yourself. Feeling good about your progress and having a moment of pride can really help increase the level of motivation you have to keep going.
How you celebrate could be anything that you think would lift your spirits further and make you feel more energetic and revitalized. Whether it is a bubble bath or playing that video game you have been putting off or perhaps taking the day off to go out with friends, it is up to you. All you need to do is make sure that you do not enjoy the achievement with an uncontrolled session of eating all those junk foods you put aside for this journey.
Get All the Support You Can!
To really feel positive during your weight loss regimen, the most important thing is that you are surrounded by positive vibes and thoughts. To do that, you need a circle of people who are willing to support you in your journey. This can be anyone who to who when you say “”I need motivation to keep going”, they can come up with some idea to help keep you going.
The people you can turn to can be your family and friends as they are people who care about you and will definitely do their part to help you out. You can also find another friend who needs to go through this process, and you can be each other’s constant support. You can even be on the lookout for each other to make sure neither of you falls off the track.
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Don’t expect to be perfect
The easiest way to win at anything in life is to tell yourself that being human means you are not perfect. When you put this belief firmly in your head, you will be able to find all the weight loss motivation you will ever need. The whole approach about “go big or go home” can only end up hurting you whenever you find yourself lacking. We say that because it is almost impossible to not have even a single bad day during your weight loss program.
Being too strict on yourself can actually backfire quite badly whenever you end up making a mistake or slack off. If you get tempted to eat a burger for lunch instead of a healthy salad, you might feel so bad that you will end up telling yourself “now it is all pointless”. This kind of thinking can turn into a vicious cycle where you keep saying “if this then why not that”. The end result is quite often worse i.e. in terms of weight you become even more overweight than were when you started the routine. Learning to forgive yourself to stay motivated is extremely important.
Burn Calories in Fun Ways
Nowhere does it say that you will only be able to lose weight if you do some very specific exercises in specific times for specific periods. The whole point of weight loss is to burn all the extra calories you are holding. How you do that is entirely up to you and doing it in a way that you can continue feeling the motivation to lose weight is the best thing for you. All you need to do is ask yourself, what physical activity do you like the most? Figure out that thing which you really enjoy doing and then do that to burn calories. Each person has their own unique activity that they enjoy doing and can use for losing weight. Whether it is hitting the gym, going for a bike ride, dancing, going for a hike or any other physical activity that you enjoy.
To make it more fun, you can opt for activities that you can do in groups as well. It can either be the ones mentioned above but done with a group, or other group-based activities like a game of basketball or football, or taking exercise classes with people of common interests and goals. However, you go about it is completely your own choice. All you have to do is find the one that you can enjoy doing every day.
Get a Dog!
Yes, you read that correctly! As it turns out, dogs are probably the best companions to have when you want to incorporate physical activity into your daily life. In fact, a study showed that dogs are a great source of support for people who want to lose weight. The simple fact of the matter is, dogs absolutely love engaging in physical activities and you can utilize that trait to your advantage as much as you want. Also having a loving companion to go with you for your outdoor activities makes the whole program all the more fun for you!
In addition to the physical activity, another great advantage of owning a dog is that they are great for emotional support as well and if you are feeling stressed or dealing with depression or anxiety, they can really help you feel better! They reduce your levels of BP and cholesterol and you also feel much less lonely in the presence of a dog!
Weight loss is definitely an activity that requires a certain level of motivation. The number of ways you can find weight loss motivation is practically endless. The ones shared here have helped a lot of people and should definitely be a source of improvement for you as well.
▶ Take advantage of our Nutiro Ultimate Guide on How to Meal Plan that gives you the flexibility to enjoy other meal planning options such as keto, paleo, vegan, gluten-free, etc.