Motivation and Inspiration for Losing Weight
There are varied reasons for wanting to lose weight. The one common factor: everyone needs motivation.
One piece of advice:
Motivation comes a little easier when you determine the reason for wanting to lose weight.
What is/are your motivating factors for losing weight? It is important to understand your “why”, no matter how small.
Losing weight, even just 5% of your weight can help:
- Improve blood sugar
- Reduce the risk of heart disease
- Lower cholesterol
- Reduce joint pain
- Reduce the risk of certain cancers
As someone who has been through this journey, I can tell you that it will require constant recharges of motivation.
9 Ways to Motivate Yourself to Lose Weight
1. Mindfulness
mindfulness is the key to success. Being mindful ensures that you are aware of your “why”, the reason for starting your weight loss journey, and are dedicated to making good choices that support your ultimate goal.
Mindfulness also keeps you aware throughout the process: food choices, social settings, and process/progress.
2. Be Committed
Your motivation for weight loss will suffer if you are not committed. Making a public commitment will help hold you accountable and enhance motivation.
3. Define Weight Loss Goals
When you can clearly define your weight loss goals, it helps you stay committed to the process while motivating you to reach those goals. Research has shown that people are much more successful with weight loss when their motivation to do so comes from within.[1]
4. Maintain Realistic Expectations
You know your “why” and now you’re ready to get started. What are your goals? Are they realistic?
As discussed above, an average of 2 pounds a week is normal and healthy weight loss. Setting goals like “I plan on losing 15 pounds in a week” will result in a lack of motivation at the end of the week.
While the diet you choose may claim to be quick and easy, you need to have realistic expectations. When we set unattainable goals, it can become frustrating and lead us to give up. However, when we set realistic expectations and meet those smaller goals, we feel more accomplished and much more likely to work on our weight loss long term.
5. Incorporate a Plan That Fits Your Daily Life
Everyone has different responsibilities and different reasons for losing weight. One plan doesn’t work for everyone.
Build your own plan – one that you can fit into your everyday life.
Mindfulness is key here and helps keep you motivated. Being mindful of your day and incorporating a weight loss plan is important.
A few suggestions:
- Reduce the number of calories you eat. Keep a food journal and track everything.
- Make smaller plates with smaller portions. Portion control is important.
- Reduce your unhealthy snack and sugar intake. Sugar can breed disaster.
- Stay away from deep-fried/fried foods.
- Eat a lot of fruits and vegetables.
6. Get a Mentor or Accountability Partner
Having a mentor and/or an accountability partner will help with maintaining your motivation. Having someone that inspires you and believes in you will also boost your motivation.
7. Pace Yourself
The weight loss journey is a lifestyle transformation journey. This doesn’t happen within a few days.
Habits take time to break. Don’t lose hope!
Perfection Doesn’t Exist and Setbacks Will Happen
Don’t be so hard on yourself. Be patient and love yourself through this process. This isn’t an easy journey, so expect a few setbacks as you transition and get into the groove.
Don’t Weigh Yourself Everyday
This is a huge NO. Weighing in once a week and keeping track of progress is what you need. Weighing yourself once a day is one of the fastest ways to lose motivation.
Remember, healthy weight loss averages 2 pounds per week.
8. Celebrate Each Success
Another great way to stay motivated to lose weight is to celebrate each success on the road to the desired goal. Always give yourself credit after meeting a big goal. Having pride in oneself is a great motivator. You can take celebrating your successes even further by rewarding yourself appropriately. Get a manicure, see a movie, or take a class you have wanted to take.
9. Stay Positive
When people have positive expectations and are confident in themselves and their abilities, this can motivate them to do greater things and dispel any negative thoughts they may have. Make statements to yourself that create change. Talk positively about your weight loss journey and practice something known as mentally contrasting.
Love inspires motivation and motivation feeds appreciation. Loving yourself motivates you to appreciate our body and all the things that it can do. Appreciation for the body improves body image and appreciation for body image leads to weight loss motivation.
Spend some time each day imagining yourself reaching your ultimate weight loss goals, and then think about any and all obstacles that may get in your way of success. Those who mentally contrast are more motivated and have a strong desire to take action.[2] This means they followed the proper diet, engaged in more physical activity and regular exercise, and focused on incorporating the right weight loss plan into a daily routine.
10. Hire a Trainer
It is okay to hire a professional trainer to help motivate and coach you toward your weight loss goal. The trainer doesn’t have to be a workout trainer. You can consider a dietician or therapist.
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