Weight Loss: How To Stay Motivated
Have you ever felt that was about time to lose weight but felt demotivated at the same time? Most of us, right?
Ask yourself again, “Why do I want to lose weight?”.
Maybe to be healthy and physically fit. Or to look slim and stay beautiful for a partner. Or even only because you want to improve your self esteem and feel better about your self.
Whatever the reason is, being mindful about the motivations for your goal is already a good start to cope with demotivation.
The truth is, if you decided to lose weight is because you understood in the first place that staying overweight is somehow harmful to your health.
“It does not matter how slowly you go, as long as you don’t stop.”
How To Get Motivated To Lose Weight?
The right motivation for weight loss is a commitment to yourself that, “I can achieve my goal!”.
Once you have the right mindset, things will get much easier along the way.
However, if you fail to convince yourself, do not expect immediate results. Losing weight is not a matter of two or three days.
It’s just about struggling till you achieve your goals!
Determination is the most important thing. So, when you decide to lose those extra pounds, think about why you wanted to lose weight in the first place.
Here are 7 most effective strategies to stay motivated for weight loss.
7 Ways To Keep You Motivated For Weight Loss
1. You Should Know The Number
The first thing you should decide is your actual weight goal. You must know the exact figure that you need to see on the scale.
For example, it shouldn’t be 110-115 lb, but precisely 112 lb. Preparing your mind and having a clear perspective is what you need.
Hence, achieving a normal weight according to your height should be your only goal.
You’ll need to know your body mass index (BMI) in order to discover your normal weight.
*A simple method to convert your kg into pounds is by multiplying your kg by 2.2.
2. Make Good Use Of Your Smartphone
Smartphones have become an essential part of our lives. They come with us wherever we are: at home, work, on the street, and even in the toilet.
So why not giving your smartphones a coach function?
You can find various applications that are custom-built to help you slim down and change your lifestyle.
Remember, your main goal should be to come back to a healthier weight, not to be leaner.
Specific apps are available for people who are determined to melt off those extra pounds.
These apps have special features such as weight log, calories counter, food diaries, barcode scanner, exercise log, goal setting, progress charts, and many more.
Just download any app and let them follow and monitor your weight loss process at any time.
3. Take Photos Every Week To Record your Progress
You can take weekly photos of yourself for your motivation.
In the initial days, you won’t notice any drastic change. But gradually, when you look back at your pictures, you will see the difference from head to toe.
Moreover, the photos will help you recognize the parts of your body that need the most work.
4. Write A Weight Loss Journal
A weight loss journal is an excellent tool for controlling food behavior.
It will teach you what foods to eat, how to count calories, and much more. It will also show you where you violated your dietary routine.
You must write down everything correctly in order to keep a food log. This includes meals, snacks, or anything you eat out with your friends.
You can also record your emotions in the food log. This can help you make changes in your daily diet routine.
As an article from WebMD shows, a study stated that people keeping a food journal six days a week lost about twice as much weight as those who kept food records one day a week or less.
You can write a diet log on paper and pen or use a website or app. These methods have been proven effective.
5. DIY Motivational Ideas
Weight Loss Motivation Board:
Write down your motivations and stick them in a place that is easy to see.
Learn here with Healthy Mummy how to create a weight loss motivation board to keep you driven.
You can put motivational quotes and pictures of role models if you want.
Another thing you can do is to put a measurement chart and a calendar to keep you updated about your progress.
Weight Loss Tracking Jar:
Another fun way to keep yourself strong-minded is to learn with Craft Your Happiness how to make a Weight Loss Tracking Jar with pebbles in it.
- To make this, you need two jars and some pebbles.
- Label one with “Pounds to Go” and another with “Pounds Lost” as a kickstart put some rocks in Pounds to Go Jar.
- Once you start losing weight, shift the pebbles to the Pounds Lost Jar.
Seeing the Pounds Lost jar fill will make you very happy to see your progress.
6. Surround Yourself With Health and Nourishment
Fill your pantry with healthy fresh fruits and vegetables.
So that whenever you want to snack, you will only have good options at hand!
Besides, you will develop the habit of choosing healthy snacks and have a positive attitude towards fresh and whole foods.
Prefer cooking food at home. This allows you to have complete control over your ingredients and, most importantly, your calories.
Put your exercise kit, sports suit, and joggers at a place where they are easily visible to keep you committed.
7. Find Accountability Partners For Motivation For Weight Loss
Nowadays, boot camps and virtual exercise groups are also available. Just Google it and you will find many options.
Usually, they are a small or big group of people trying to lose weight or achieve a certain health goal.
These boot camps or virtual teams allow you to have multiple accountability partners who keep you driven and become a source for your motivation.
Such groups focus on losing a certain number by a specific date. Every individual works hard to reach that goal.
They encourage and inspire each other, and they share tips on how to lose weight.
Motivation and psychology in this case are closely intertwined because people support each other during breakdowns.
This motivation option is great for people who don’t want to let others down and find it easier to work in a team.
Firmly believe that your body will follow your mind.
Once you are determined, your mind will automatically find a way to achieve it once you intend to do something.
However, these steps are more important because when things go wrong, they will remind you of your incentives.
It will motivate you daily to be a better version of yourself.
- Centers for Disease Control and Prevention (2021) About Adult BMI. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
- National Heart, Lung, and Blood Institute (2021) Calculate Your Body Mass Index. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
- Soeliman, F. A. and Azadbakht, L. (2014) Weight loss maintenance: A review on dietary related strategies. Journal of Research in Medical Sciences, vol.19(3) pp. 268–275.
- Magee, E. (2019) Can a Food Diary Help You Lose Weight?https://www.webmd.com/diet/obesity/features/can-food-diary-help-you-lose-weight#1
- The Healthy Mummy (2021) Create a weight loss motivation board in 7 easy steps. https://www.healthymummy.com/create-a-weight-loss-motivation-board/
- Nancy (2020) Watch Those Pounds Come Off With Weight Loss Tracker Jars. https://craftyourhappiness.com/2016/01/19/weight-loss-tracker-jars/