The reason why many men and women fail to lose weight is because they rely too much on diet and exercise and totally forget the psychological factors behind weight loss. Weight loss is never just about food and how much weight you lift. If a man or woman wants to lose weight, then s/he must also change certain thinking patterns. If you have been saying “I have no motivation to lose weight”, then this article is for you.
1. Keep a journal
A food and exercise diary or journal is an important tool for weight loss motivation. Enter each and every food item you eat through the day. Write down what your emotions were when eating it. Take a look at your daily entries. Did you eat anything when you were sad, low or excited? The next time you do feel like snacking when you have these emotions, chances are that your mind will stop you as your journal entries will keep you accountable. The same goes for exercise. Write down reasons why you did not work-out on a particular day. These days, there are many motivation workout apps available for smartphone users.
2. Learn to say no
This is an important motivation rule to weight loss. If you are getting invitations for parties and Holiday meals, you have to refuse politely. State that you are on a strict diet. Alternatively, go but make sure you carry your own food-such as salads. You could also eat a bit before going. Saying no to friends and family can help you stick to your weight loss goals.
3. Include loved ones on board
The more people you involve in your healthy diet and exercise plan; the more motivated you will be. This way, you can hold each other accountable and keep each other honest. Try and work out with the people having the same mindset or goals as yours. Suggest activities like weekend hikes and host parties that are not just about food.
4. Choose a sustainable weight loss and exercise program
The key to keeping off the weight after heavy dieting and exercising is to be able to eat everything you like. Many fad diets do not allow that and the moment you go off the diet, the weight comes back on. So you must always choose a sustainable weight loss and diet plan-something that you can happily follow for the rest of your life.
5. Factor in self control and will power
These two terms are very important and can help you get motivated to lose weight when depressed. You have to ideally be able to reach a stage where you need the least amount of self control and will power. Only then can you go from being in a state of overweight to maintaining your goal weight.
6. Set SMART goals and sub goals
All weight loss motivation pictures and quotes talk about SMART goals. SMART is an acronym for Specific, Measurable, Attainable, Relevant and Timely. When you succeed in achieving small goals, you can set bigger goals. Ensure that the goals are not too small nor too way out of your reach. Example: “I will do 10 extra sets/reps today” or “I will not take that extra helping of food!” etc.
7. Plan specifically
Planning ahead is the best way to find motivation to lose weight. For example, if you have planned to workout but some unforeseen situation arises then you should know what to do in order to make up for it. Having plans in place will allow you to stick to the goals above.
8. Forgive mistakes but do not make them a habit
Mistakes are likely to occur along the way. Know that you are constantly evolving. Forgive the mistakes by reading some motivational weight loss blogs or watching inspirational videos.
- Stop and think about why the mistake occurred.
- Understand what skills and knowledge you’d need for improvement.
- Stop worrying or being overly self-critical.
- Revise your strategies.
- Seek help from a trainer. Get a different perspective.
- Change something.
9. Measure and monitor
There are many ‘motivation to lose weight apps’ which can help you measure and monitor your progress. You can, for example, keep a track of how many pounds you dropped or how many dress sizes you reduced. Then there is the amount of food you eat. Are you still taking seconds? Perhaps you still snack between meals. Are you at least snacking on healthy stuff? Other measures include feeling of happiness, feeling lighter, sleeping better etc. Use these emotions and factors to know how you are doing.
We hope these easy ways to find motivation to lose weight help so you can be on your way to a slimmer, healthier and happier you in the New Year!