How to be motivated for weight loss?
Setting a plan for weight loss goal is simple. The implementation, however, is difficult. It is always challenging to fight procrastination.
Most people rely so much on motivation. The problem is motivation is not permanent. It shows for a moment and may disappear.
The good news is that you can train your mind to kick out procrastination. You can actually be motivated if you really want to.
In this post, you will learn how to be motivated for weight loss without difficulty. Here are the effective ways to be motivated yourself.
1. Determine your reason why you want to lose weight
Before you can increase your motivation, you need to understand why you should be. Makes those reasons known to you and list them down. It will help you stay motivated to achieve your weight loss goals.
You may have many reasons why you need to lose weight. It could be to avoid diabetes, live longer with your loved ones, or achieve a slim body.
Every day, always remember these reasons. Doing that will help you keep motivated. The best type of motivation is the intrinsic one. Meaning, the best piece of motivation is from within.
2. Have a realistic goal
Recognize that your goal of achieving a weight loss is not easy. It will take time and a tremendous amount of effort. So don’t rush.
Aiming for quick results may only result in frustration. Realizing how difficult it is to achieve your goal helps you develop a sense of patience.
Realistic goals are easier to attain. One of the effective ways to do this is to make sure that your goal is measurable. Goals that are vague are almost always difficult to achieve.
In one study, researchers found out that females who thought to achieve the most weight were not able to finish the fitness program.
But chunking your goal into smaller pieces will help you to be motivated to follow your goal. Set a specific and small goal to attain every week or so. The smaller the piece, the easier for it to achieve.
3. Enjoy the process
Most people who have the goal to lose weight end up abandoning healthy practices. Why? Because they target the distant end result. The problem is, the end result is almost always far. So if you focus on that, you will only get overwhelmed.
The best technique is to focus and make every step of the way enjoyable. This way you will be able to sustain the frequency of your weight loss practices until the end.
Another study found that women who focused on the process and not on the end result of their weight loss goal were more likely to stay on the program than those who focused on the end result.
The best types of goals are those that are specific, measurable, achievable, realistic, and time-based. Goals that are vague don’t have these characteristics and often hard to follow through.
4. Create and follow a doable plan
Most people are caught up in a wrong perception that reducing weight can be achieved easily. Because it is hard to stay motivated, you need a strategy. The best way is to create a weight loss plan you can stick with.
Most people tend to totally eliminate the whole food intake. Unfortunately, this weight loss technique is not effective. In fact, one study found that those who completely eliminate food intake are less likely to lose weight.
Instead, the best way is to decrease the amount of food you eat every day. Doing this will also decrease the amount of calorie and unhealthy food consumption.
5. Keep a record of your weight loss progress
It is important to monitor every bit of progress you’re making along the way. This self-monitoring will help you motivate to pursue your weight loss goal.
According to a study, keeping a record of your weight loss progress is essential. Those who keep an eye on their little progress along the way benefits the most from the weight loss process.
Every day, you need to list down the foods you eat. This will help you stay on track. Further, it will also help you determine your emotional experiences or cues that could trigger the overconsumption of food.
6. Reward yourself
Human behavior is heavily affected by the reward that follows. Behaviors which are not rewarded will be diminished. While those are rewarded continue to manifest.
In the context of weight loss, behavioral reinforcement can be tremendously helpful. So in every little progress you achieve, don’t forget to treat yourself.
There are many things you can give to yourself. But food is not one of them. Remember that your goal is to reduce weight. Although food is one of the most effective reinforcements, in your case, food is not applicable.
You can think of other strategies. You can watch your favorite movie, go with your friends on a weekend camping, etc.
7. Build social support
Your family and friends can be your best source of motivation. Inform them about your current undertaking. Most of the time family members are supportive.
Finding a friend or a family member who wants to lose weight too can be a good idea. Exercising with a friend can get you motivated more easily than doing it alone.
8. Be committed
Commitment is one of the most important ingredients of success not only in the relationship but also in achieving any goal. Without commitment, you will easily give up.
One way to commit yourself to your goals all throughout is letting others know your goal. One study found that people who reveal their goals to others are more likely to remain committed and able to achieve their goals. So tell your friends that you are working to lose weight.
9. Develop a positive mindset
Positive thinking will help you remain hopeful and motivated throughout the process. Losing weight is a long journey. There are temptations you may encounter along the way.
But by having a positive mindset, you will be able to fight against the odd. Change the way you talk to yourself. Most people focus on the difficulty of the challenge that’s why they get overwhelmed.
10. Be ready for any shortcoming
Even the perfectionist would commit a mistake. If you are following a weight loss exercise schedule, chances are you will violate some of those rules. There are times when going to the gym or eating your healthy food is not possible.
Some of those instances may include family parties and gathering with your friends. Thus, you need to have a plan on how to deal with those situations without sacrificing the progress that you already achieved
I’m a licensed psychometrician, author, and blogger. I’m currently working as a University instructor teaching psychology. I love writing and doing psychological research.