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, or 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.
Contents
- Motivation to lose weight: tips to stay motivated at all costs
- Set goals for yourself
- Celebrate the small wins each week
- Pay attention to your eating routine
- Cut the calories
- Ask for support
- Don’t be overwhelmed by the fear of failure
- Choose clothing
- Keep an eye on your measurements
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 simply 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 be successful 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 10pm 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 of each week
The great thing about breaking your goal down 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 losing 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 are doing. As a result, it’s all too easy for portion sizes to gradually increase, for more treats to creep in, and for old bad 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’ve already given up on it, get back into the habit of writing down everything you eat and drink, and you’ll see the pounds begin to drop as your motivation builds. Cut the calories
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 reduce your calorie count as the pounds go down.
Simply 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 really help motivate you, so ask for help and support from friends and family.
There is a friend you could exercise
with Your partner could also eat a healthier diet
You could 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 be able to achieve your goals, 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 1 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.
- Being 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;
- Have breakfast regularly;
- Check your weight regularly, for example once or twice a week;
- Don’t fall into the all or nothing thought trap (where you feel bad if you overeat / eat a high calorie food, feel you have failed and continue to eat);
- Have a fairly consistent eating pattern between the days of the week and the weekends;
- Limit fatty and sugary foods.
Choose clothing
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 little tight or that doesn’t fit very well. During the process, try on that garment or pair of pants to see if you’ve 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 low on the number on the scales, 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.
