Motivation is everything when it comes to losing weight. Not just when you are losing weight but when you want to do something you must have motivation in order to achieve it. Being properly motivated when you are trying to lose weight is very important factor. But don’t worry anymore because our team is releasing top weight loss motivation tips so you can achieve your goal faster then ever.
Best Weight Loss Motivation Tips To Find Out How to Stay Motivated While Losing Weight:
Stop Pushing Hard
The solution to staying motivated when losing weight is very similar to the “amount of fuel in you car” meaning you don’t need the motivation tank to be full in order to drive, you just need to stop it before running empty. You mustn’t waste your precious time and energy on staying highly motivated because motivation itself has its natural rhythm. Often people think that a drop in motivation is a signal of failure, but that’s not how it works.
If you start noticing that your weight loss motivation is fading away, give yourself a break from your diet plan or workout exercises for one to three days, but make sure to get back on track after these days. The main problem with motivation is that the more people are trying to “catch” it, the more is running away from you. Just by letting it to run its natural course and at the same time having a set of lifestyle changing plans such as planning your meals for the week etc. you will always stay on the right track and your weight loss motivation levels will run their natural course.
Determine Why You Want To Lose Weight
In order to lose weight you must define all the reasons why you want to lose weight and write them down. This will be a huge help for you to stay motivated and committed to reach your weight loss goals faster. Try reading them on daily basis and use them as a reminder when tempted to stray from your weight loss plans.
You can literally think of thousands reasons why you want to lose weight like preventing diabetes, looking your best for an event, improving your self-confidence, keeping up with grandchildren or simply just for fitting into a certain pair of jeans. Most of the people start losing weight because their doctors suggested it, but according to many studies it was shown that people achieve more success in losing weight when their weight loss motivation comes from within.
Have Realistic Expectations
Many diet products and diets claim easy and quick weight loss. But, most of the people who were on a diet suggest only losing 1 to 2 pounds per week. Setting unreachable goals can often lead to feelings of frustration and cause you to give up. However, on the opposite site, setting and accomplishing achievable goals leads to feelings of accomplishment and bigger weight loss motivation to lose even more weight. In one study which used data from several weight loss centers found that those who expected to lose the most weight were the most likely to drop out of the program. Take a look: 20 Easy Ways To Lose Weight Naturally Without Dieting
Good news is that just a little weight loss of 5-10% of your current body weight can have a large affect on your health. For example, if you are 170 pounds that is just 8-16 pounds, if you are 250 pounds its around 13-25 pounds. Other great benefits from losing 5-10% of your current weight are:
- Reducing the risk of heart disease
- Lowering cholesterol levels
- Reducing the risk of certain cancers
- Improving blood sugar control
- Reducing joint pain
Weight Loss Journal
Self-mentoring is crucial factor to weight loss motivation and success. Many studies have shown that people who track their food intake are more likely to lose weight and keep their weight loss for long term.
But, in order to keep a food journal correctly, you must write down everything you consume. In this are included meals, snacks and any piece of candy you have during the day. Also a good tip about this is that you can write down your emotions in your food journal. In this way you can find certain triggers for overeating and help yourself to find way to prevent those cravings. It doesn’t matter how you keep your food journals, you can either use pen and paper or use any app or website on the internet. The effects of both choices have been proven effective.
Focus on Your Feelings
Most of the people get frustrated by focusing on a specific number on the scale, or sometimes a task we must do in order to reach our goal (for instance, like working out), which is a very quick way to shut down your motivation. Put your focus on your mood after you’ve had a healthy meal or how you feel after an excellent workout. It is very known that weight loss motivation doesn’t always have to come before an activity.
If you put your focus on how you feel each time you workout, you will get all the benefits of losing calories, also the reinforcement of thinking how good it felt to do it. Doing this in the proper way you should increase your weight loss motivation more than ever.
Think and Talk Positively
People who have positive expectations and trust their abilities to achieve their goals tend to lose more weight. Also, people who use change talk are more likely to follow through with plans.
Change talk in short words is making statements about commitment to lifestyle changes, the main reasons behind them and the steps you are taking or will take in order to reach your goal. This being said, start talking positively about your weight loss plans and talk about the steps you are going to make and commit your thoughts out loud.
However on the opposite site, studies show that those people who spend a lot of time only fantasizing about weight loss are less likely to reach their goal. We call this behavior mentally indulging. Instead, you should mentally contrast. In order to mentally contrast, spend just a few minutes imagining reaching your goal weight and after that spend another few minutes thinking any possible drawback that may get in your way.
In one study in which 134 students were included were on a task to mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted were the ones who took action; they consumed fewer calories, exercised more and ate fewer high calorie foods. According to this study, mentally contrasting is more motivating and will lead to more action than mentally indulging, which will trick your brain into thinking you have already achieved your goal causing you to never take any action to reach your goals.
Social Support as Weight Loss Motivation
People need positive feedback and support in order to stay properly motivated. So share the news with your close family and friends about your weight loss goals, so you can rely on their support while you are on your weight loss journey. Many people also find it very useful to find a weight loss partner. Finding yourself a buddy who wants to lose weight you can work out together, encourage each other through the process and hold each other accountable. Although it is very helpful to involve a partner into your journey when losing weight, it is very important to get support from other people too, for instance your friends. Additionally, consider joining a support group. Both online and in-person support groups have been proven to be effective.
Build Your “Business Plan”
Any successful venture needs a strategy that describes its mission and specifics on how to achieve it. Without one, you have no idea where you are starting, where you are going or how you’ll get there. You should treat your weight loss goals as a business objective. For example, if you were trying to accomplish something for a client, you probably wouldn’t start out without a plan. Once you’ve decided exactly what you want to accomplish and your deadline, work backwards to make a monthly plan of action with achievable and specific goals for losing weight.
Celebrate Your Success
We all know how losing weight is hard, so celebrate all your achievements in order to keep yourself motivated. Give yourself some credit when you achieve a goal. Weight loss sites or social media with community pages are great places to share your successes and get more support. When you are feeling proud of yourself, it will drastically increase your weight loss motivation.
Additionally, remember to celebrate lifestyle changes and not just reaching a certain number on the scale. For instance, if you met your goal of working out four days a week, take a bubble bath or go out on a fun night with friends. Also you can increase your motivation by rewarding yourself. But keep in mind that it is very important to pick appropriate rewards. Keep food rewards away from you and also avoid rewards that are so expensive that you can’t afford it. Consider one of these examples as your reward: taking a cooking class, buying a new running top, getting a manicure or going to a movie.
Find an Exercise You Enjoy
Including physical activity is a very important part when you are looking to lose weight. Not only helps you to burn calories, but it also improves your well-being. The best option is exercise you enjoy and stick to.
There are many different ways to workout, and it is very important to search different options in order to find the one you enjoy. Ask yourself where you want to exercise. Would you rather work out at gym or at your own home? Also, choose between working out alone or join a group. Group classes are very popular choice, and they are a huge help to many people with keeping them motivated. However, if you decide to workout on your own you will get the same results.
A huge increase in weight loss motivation is to listen music when you exercise. In one study has been shown that people who listen music while working out tend to exercise longer than those who didn’t.
When you decide to lose some weight, a little competition can be a huge help. According to one study published by Obesity, social influence of group-based weight loss competitions can help you lose up to 20 percent more weight than you would lose if you work out alone.
More interesting fact is that team captains shed more weight than any other team members, likely due to their position and involvement in the group competition. So what are you waiting for? Get a group of friends or coworkers and lead your team to victory!
Stop Comparing Yourself
Hanging pictures of super thin models on your walls might seem like a good way to increase your motivation when you are looking to lose weight, but according to many studies it’s more likely to hurt your progress. In one study done in Netherlands, women who wanted to lose weight were divided into two groups. The first group was given a food journal containing photos of models on the cover and interior pages, while the second group was given a journal with a neutral logo image on the cover.
The results turned out that the group with the neutral logo lost weight; on the other hand the other group actually gained weight. Many scientists confirm that the images of thin models discouraged the woman by creating unrealistic self standards. Looking at pictures of thin models while logging food intake may have made them feel like they’d never achieve that look, so in the end they stopped trying. Instead of watching thin models to get motivation, stay inspired by posting pictures of you at your healthiest weight.
Get a Dog
Dogs can be a huge help to you when you are on your weight loss journey. Many researches have proven that owning a dog can help you lose weight. First that you should know is that dogs can increase your physical activity. A study done in Canada have shown that people who owned a dog walked an average of 300 minutes per week, while those people who did not own dogs only walked an average of 168 minutes per week.
Second thing to note is that dogs are great social support. Unlike your work out buddy, dogs are always excited to get some physical activity. And for last, pet ownership is proven to improve overall health. It has been connected to lower blood pressure, lower cholesterol and reduced feelings of loneliness and depression.