Losing weight and getting in shape is a common resolution that many people want to start. But, it can be challenging to start and stick to a weight loss plan.
Some people said that losing weight is easier said than done. Others easily start a fitness plan but stop in the middle. This is maybe because their motivation is not solid and sags soon.
Motivation plays a big role in your quest to lose weight. It should keep burning from the start till the end. If you think that your motivation starts to wane, consider the tips listed below.
Determine your purpose
If you want to succeed in anything that you want to achieve, the first thing to do before you start is to identify your purpose. It will serve as your motivation and reminder so that you’ll be committed to achieving your goals of losing weight. Regardless of your purpose, the key to success is if the motivation is from your heart.
Set realistic expectations
To prevent burn out and boost your feelings of achievement, you should set realistic expectations. Keep in mind that losing weight isn’t an overnight task. Health experts recommend that losing at least 1 to 2 pounds a week is a good start (1).
Setting achievable goals can give a feeling of accomplishment once you achieve them, otherwise, you will end up frustrated and give up.
Set process goals
To keep you stay motivated, you should not only focus on outcome goals but also set process goals. SMART goals can keep your motivation on track. SMART stands for specific, measurable, achievable, realistic, and time-based.
Choose a diet plan that suits your lifestyle
Choosing a diet plan suitable to your lifestyle and you can use for long-term can help a lot in your weight loss efforts. In the same manner, if you see good results from your diet plan, you’ll be motivated to stick to it for long-term.
As much as possible, you should avoid strict diets or yo-yo dieting because you can’t expect good results from them. You can customize your diet plan by reducing the calorie intake, observe portion sizes, including more vegetables and fruits, and reduce intake of fried food, desserts and snacks.
Maintain a weight loss journal
Another thing that can motivate you to lose weight is to maintain a weight loss journal. This way, you can measure and monitor the progress of your effort and at the same time identify the food and other factors that can hinder your weight loss goals.
You can write everything that you eat and the activity that you engage as well as your emotions. Through the journal, you can avoid overeating and find a healthier way to lose weight.
Always practice a positive attitude
If you practice positive attitude, you’ll be more motivated to achieve your goals. If you feel that you’re tempted to skip your routine for a day, you should think about the benefits of living a healthier lifestyle.
Keep in mind that it will take time before you can achieve your goals. But, you should keep a positive outlook and focus on your goals.
The support from your family or friend is a great thing to strengthen your motivation towards your weight loss goals.
As you need to modify your lifestyle and eating habit, it can help a lot if there’s someone who will encourage you throughout the process.
Pick a role model
Another way to keep you motivated in your weight loss effort is to pick a role model. Someone whom you know is physically fit and has a better body. You can follow his or her fitness plan.
Look at her or his picture so that you’ll be motivated to perform your routine and eventually achieve the body and weight that you dreamed of.
Even if you’re motivated to lose weight if you’re not committed to it, you can’t realize your goals. Share your goals with your family, friends, or even to the public. This way, you’ll be held accountable and stay motivated to achieve your goals.
Seek professional help
“We cannot solve the problems that we have created with the same thinking that created them in the first place. ~ Albert Einstein” We always need someone to solve our problem, even for weight loss.
If it’s your first time to perform weight loss plan, you should not hesitate to seek professional help. This way, you’ll know the right things you need to do.
There are several factors that affect the intensity of motivation towards losing weight. With all those tips discussed above, you’ll surely find one that will keep you motivated.
However, you should not focus on perfection, but rather allow yourself to be flexible while maintaining the intensity of your motivation. Likewise, celebrate with the improvement achieved on your weight loss efforts.
Dietitian with around 3 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.