12 Scientifically Substantiated Motivation Tips To Lose Weight
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Because if you want to lose weight, motivation is crucial.
Even if you start it full of optimism, it’s hard to keep up when things happen that you can’t control. “Motivation isn’t something that is common in all people. It depends on how strong your reason is, for losing weight or how committed you are to achieving this goal.
“People are often in a rut that creates obstacles. Stressful times or situations can play havoc with the emotions.You may find yourself in a situation, like a social event where it can be difficult to stick to the plan and eat healthy.
You need to do your best, to stay calm and keep your goal in mind.
What makes it even worse: your motivation to lose weight can be reduced by the way you look at losing weight. Do not set unrealistic Goals. Be realistic, enjoy every little loss, as these add up and before you know it you will see and feel the difference.
Do you want a guarantee of success? Then use these 12 scientifically based tips to stay inspired, enthusiastic and above all motivated while you lose weight.
1. Decide why you want to lose weight.
We all want to avoid the diseases that obesity, can cause. You want to be fit enough to hike with friends (and get to the top of that mountain!) or feel more comfortable in your clothes. Whatever your goal, always keep it in mind. This will help you to stay on track and motivated.
2. Set realistic weight loss targets.
Match-style transformations such as in the TV show ‘The Biggest Loser’ are not the norm. It’s better not to pursue them. Healthy programs to lose weight go hand in hand with reasonable, achievable goals. Do you wonder what your goal might be?
Start off with a small goal, for example: lose 5 kg.
If you reach those small goals, confidence grows. You will be motivated to continue. Once you reach the 5 kg milestone, you can always set a new target weight and keep working on your bigger goals.
3. Think of losing weight as a journey, not a destination.
Losing weight is about much more than reaching your target weight. It is also losing centimeters, helping your body become stronger. What’s more, if you only focus on that number on the scale, you may lose motivation after a while.Take note of how your clothes fit, the increased energy you have. Once you reach your goal weight, you can maintain it, as you have learnt to adapt to a new way of healthy eating.
Consider losing weight as part of a larger pathway to personal wellness. To achieve this, you need to nourish your body with healthy foods. This way, you’ll be able to maintain habits that are good for you long after you reach your target weight.
4. Choose a sustainable approach.
If you follow a sustainable healthy diet plan your weight loss will be maintained. The way you will feel and look, will be all the reward you need to remain motivated. You most definitely can lose the excess weight and keep it off. Instead, look for a sustainable weight loss program.
The diet that works best for you is the one you’re likely to stick with. As your body adjusts to this new healthy way of eating, you will not crave the bad carbohydrates, the sugars etc.
5. In addition to a target weight, also provide other goals.
Losing weight seldom happens in a particular pattern. There are no set rules for losing weight. You can be losing weight in a good manner, then out of the blue, your weight loss might stall. This is normal and one should not be too concerned.
To stay motivated during those ups and downs, it is also best to set goals that have nothing to do with weight. That way, you can measure your progress in a different way, and still achieve success. For example, you can try to lower your blood pressure or get more sleep. You might buy a lovely little black dress, you want to fit into.
Another interesting goal… is to get moving.
Walking is a great way to get the body moving, a game of tennis, bowls. A Yoga or Pilates class is good for you.
It is all a matter of what feels right for you and fits into your lifestyle. Exercise in any form is good for you, not only weight wise but to strengthen your body. When you exercise it helps your mental health as well.
Improves focus, concentration, memory and helps reduce stress, as it produces those feel good endorphins.
If you exercise on a regular basis, you also reap the benefits and can prevent major disease for example reduced risk of heart disease.
But most important to be successful in the long term, you need to find an activity, that you enjoy.
6. Join a group that wants the same thing.
Social support is crucial for your motivation to lose weight. You can find it by joining an (online) group of people who are losing weight or by walking with a group of friends etc.
Fortunately, there are many opportunities to find support nowadays. There are many websites, pages on social media and personal encounters where people who want to lose weight find each other. These communities not only encourage each other, but can also be an important source of information.
If, for example, you need ideas for a healthy snack or a cooking tip to lighten up your favourite meal, ask! Chances are that someone will come up with a brilliant idea.
7. Keep an eating diary.
A helpful thing to do is to jot down what you are actually eating on daily basis. You can keep a note in your journal or keep a digital record of meals and snacks. This can increase your chances of keeping your weight loss going down. Research has shown that those that keep a food diary are often the most successful, losing weight.
Keep track of what you eat in the way that works best for you. Some people prefer to write down what they have eaten after each meal or break. Others prefer to write down at the beginning of the day what they will eat each meal. So they have a schedule that they can follow from breakfast to dinner. And you don’t have to stick to words. Be creative! If you like to draw your meals in your diary or take pictures of them and post them on Instagram, be creative!
8. Give yourself a reward.
A few balloons and some confetti have never hurt anyone. So let yourself go and celebrate the milestones you’re proud of. Walked 5 km for the first time? Time for a reward!
- Lost the first 5 kg? Time for a reward!
- No more cholesterol medication? Party!
You best reward yourself in a way that suits your goals.
In other words reward yourself with a massage, a new hairdo, a manicure or even a good book.
No need for rewards to be food-related. Also, remember that rewards don’t have to cost anything.
Someone who has compassion is better able to accept what has happened and immediately get back on track.
Making a note of your progress can be reward enough.
Ticking off your daily exercise or making a note of centimetres lost, can give a lot of satisfaction
9. Have self-compassion.
Don’t judge and criticize yourself constantly, but be kind and understanding towards yourself. Then you will be better motivated during your journey to lose weight. When you can be compassionate to yourself, then you will remain kind to yourself even when things get a bit difficult, You might eat something unplanned, that is not healthy or notice that your weight is increasing on the scales.
Do you find it difficult to be kind to yourself? Try this: imagine that a good friend feels bad about himself or is struggling in some other way. What would you say to her? Now treat yourself as if you were that friend and repeat those words to yourself.
10. Prepare for moments of relapse.
We all have a period where temptation can get the better of us. You will recover a little from time to time, but that doesn’t have to kill your motivation to lose weight. What matters is how you deal with such a relapse. Suppose you come to your senses.
You can become discouraged, lose your self-confidence and give up completely. But research shows that you can recover immediately if you hold back an action plan. For example, you can plan three healthy meals, a day, for the next week, or make a shopping list and go to the supermarket.
11. Adapt Your Surroundings
“Motivation is not a real personality trait.” You shouldn’t blame yourself for a lack of motivation. It’s not your inner strength. It’s usually your environment, that causes the temptation.
- Don’t keep unhealthy foods or junk food in your home.
- Keep the unhealthy foods out of your home or office.
- That way you will not be tempted. to make bad choices.
- Make sure you keep healthy choices in your fridge or pantry.
- Like veggie sticks and healthy dips, to nibble on should you feel tempted to eat something.
- If at the office put a fruit bowl on your desk so that you have something nutritious at your fingertips during the working day.
12. Learn to appreciate your body.
It is important that you appreciate your body during your journey to lose weight. “It is better to focus on activities that make us feel good and strong.
Think about what you appreciate about your body. You are stronger and fitter and you have energy to run around with your family.
What are your strengths?
- Strength and Stamina?
- For example, do you have a lovely smile?
- You may have beautiful lustrous hair.
- You have a loving caring nature and are a very good friend to many.
- You are a good listener.
You will notice that this is about a lot more than your weight, and that has an extra motivating effect.
Get into the regular habit of asking yourself what your body is capable of. That helps to stay motivated.
By following some of these tips about it will help
To increase your chances of losing excess weight, by staying motivated.
This in turn, will keep you on the right track during your weight loss journey. Yes, increase your chances of Losing the weight and keeping it off!!
By Staying Motivated.
Motivation is an important life skill. The reason it’s important is that every person, on this earth is unique and has a purpose.
To steward your purpose well, you have to be motivated.
To work towards your goals which helps your dreams become realities.