You did it-the decision to lose weight! This means that mindfulness is working. This is important for motivation to lose weight and health.
You need to stay healthy and active! Our body is used for exercise, not sedentary. In order to lose weight, the success of your journey depends on your ability to stay motivated at all times.
Motivation is easy at first, but sticking to it can be a bit challenging. Please know this is normal. You will have the most motivated days and the least motivated days.
In this article, we will look at some of the best ideas on how to motivate ourselves to lose weight and why we lose motivation. Easily run through the entire weight loss process.
Motivation and Inspiration for Losing Weight
There are several reasons for wanting to lose weight. The only common factor: everyone needs motivation.
Tip: It’s easier to motivate when determining why you want to lose weight. What is your motivation to lose weight?
Losing weight, even just 5% of your body weight can help:
- Improve blood sugar
- Reduce the risk of heart disease
- Lower cholesterol
- Reduce joint pain
- Reduce the risk of certain cancers
Just like anyone who has experienced this journey, I can tell you this will require constant replenishment of motivation.
Approximately it takes 3 years to lose 85 pounds. This may seem like a long time. However, keep in mind that healthy weight loss averages 1 to 2 pounds per week.
Determine Why You Want to Lose Weight
This will help you stay committed and motivated to achieve your weight loss goals. Try to read them every day and use them as reminders when you want to deviate from your weight loss plan.
Your reasons may include preventing diabetes, keeping up with your grandchildren, performing best in activities, improving your self-confidence, or wearing a pair of jeans.
Many people start to lose weight because of their doctor’s advice, but studies have shown that people will be more successful if their motivation to lose weight comes from within.
Have Realistic Expectations
Many diets and weight loss products claim that weight loss is quick and easy. However, most doctors recommend losing only 1 to 2 pounds (0.5 to 1 kg) per week.
Setting unachievable goals can lead to frustration and cause you to give up. On the contrary, setting and achieving achievable goals brings a sense of accomplishment.
In addition, people who achieve their own weight loss goals are more likely to maintain long-term weight loss.
A study using data from various weight loss centers found that those who wish to lose the most weight are most likely to withdraw from the program.
The good news is that a small weight loss of 5-10% can have a major impact on your health. If your weight is 180 lbs (82 kg), that equals 9 to 18 lbs (4 to 8 kg).
If your weight is 250 lbs (113 kg), that is 13 to 25 lbs (6 to 11 kg). In fact, 5-10% weight loss can:
Focus on Process Goals
Many people trying to lose weight only set outcome goals, or goals they ultimately want to achieve. Usually, the resulting target will be your final target weight.
However, focusing only on the outcome goal will undermine your motivation. Many times, they will feel too far away and overwhelm you.
Instead, you must set process goals or what actions you will take to achieve the desired results. An example of a process goal is to exercise four times a week.
A study of 126 overweight women who participated in a weight loss program found that compared with women who focused on the weight loss process, those who focused on the weight loss program were more likely to lose weight and were less likely to deviate from their diet.
Only focus on weight loss results. You always need to set SMART goals to set strong goals. SMART means:
Some examples of SMART goals include:
- I will walk for 30 minutes on the next Friday.
- This week I will eat four servings of vegetables every day.
- I will only drink one bottle of soda this week.
- Make a Plan That Fits Your Daily Life.
Everyone has different responsibilities and different reasons for weight loss. One plan does not apply to everyone.
Create your own plan that can be integrated into your daily life. Mindfulness is the key to success here, it will help you stay motivated.
It is important to pay attention to your day and develop a weight loss plan. Some suggestions:
Plan for Challenges and Setbacks
Daily stressors will always appear. Finding ways to plan and develop the right coping skills will help you stay motivated, no matter how you live your life.
There are always stressors at work or at home. It is important to start solving problems and brainstorming on these potential weight loss challenges and frustrations.
This will prevent you from going off track and losing motivation. Many people turn to food for comfort. This may cause them to quickly abandon their weight loss goals.
Establishing appropriate coping skills will prevent this from happening to you. In fact, research shows that people who can handle stress better and have better coping strategies lose more weight and stay longer. Stress:
- Practice square breathing.
- Take a shower.
- Get out for fresh air.
- Call a friend.
Ask for help Remember to also plan holidays, social activities, and dining out. You can research restaurant menus in advance and find healthy options. At the party, you can bring a healthy plate or eat a small amount of food.