22 Best Weight Loss Motivation
Tips
Stop Trying So Hard
"The key to staying motivated to lose weight is similar to
the [amount of] fuel in a car—you don't need the motivation tank to be full to
drive, you just need to prevent it from running empty," says Joshua C.
Klapow, Ph.D., a clinical psychologist at the University of Alabama at
Birmingham and author of Living SMART: 5 Essential Skills to Change
Your Health Habits Forever. "I tell people not to waste precious time
and energy on staying highly motivated because motivation has a natural rhythm.
Most people see a drop in motivation as a signal of failure, but it's
not," he says.
If you notice that your weight
loss motivation is waning, give yourself a break from your diet or exercise plan
for one to three days, Klapow says. "The problem with motivation is that
the more people try to ‘catch' it, the more elusive it becomes; by allowing it
to run its natural course and at the same time having a set of habit-changing
skills (such as a meal plan for the week), you'll stay on track and your
motivation levels will run their natural course."
Quiz Yourself
Need an instant dose of weight loss inspiration? Take this
quick, healthy-habit quiz. (We've used diet as an example, but you can plug in
any behavior that you're trying to maintain). "Answering these questions
often helps to boost motivation just enough to remind you of why you started
the diet in the first place," Klapow says.
If I stop my diet, how will I
feel in six months or one year from now?
If I stop my diet, what will my health be like?
If I stop my diet, how will my family and friends be affected?
If I stop my diet, what will my health be like?
If I stop my diet, how will my family and friends be affected?
Clean Out Your Closet
If you're struggling to stick with your weight loss
moitvation, practice integrity in other areas of your life, suggests Andre
Farnell, a certified strength and conditioning coach and owner of Better Body
Expert. Clean out your closet (finally), pay off your debts, make good on your
promises to friends, family, or co-workers. Practice sticking with promises or
commitments you've made in other areas of your life in order to strengthen your
own subconscious belief that you are able to uphold the promise
to lose weight that you've made to yourself, Farnell says.
Steer Clear of Super-Skinny Models
Pinning and posting pictures of super thin models may seem like
a good way to stay motivated to lose weigh, but according to a new study, it's
more likely to hurt your progress. Researchers in the
Netherlands divided women who wanted to lose weight into two groups: the first
group was given a food journal with photos of thin models on the cover and
interior pages, and the second group was given a journal with a neutral logo
image on the front. While the neutral group lost weight, those given the
journals sprinkled with supermodel images gained weight.
The scientists say that the images of models discouraged the
women by creating unrealistic self-standards. Staring at photos of much-thinner
women while logging food intake may have made them feel like they'd never be
able to achieve that look, so they stopped trying. Instead of comparing
yourself to unrealistic fashion models, stay inspired by posting images
of you at your healthiest weight for
inspiration. Or, check out these real women's before and after weight loss photos.
Focus on a Feeling
Too often we get frustrated by focusing on a specific number on
the scale, or even a task we must do to reach our goal (like working out),
which is a pretty quick way to zap your motivation, says Simon Rego, Ph.D.,
director of psychology training at Montefiore Medical Center/Albert Einstein
College of Medicine in New York. Concentrate on your mood after you've eaten a
healthy meal or how you feel after a great workout—weight loss motivation
doesn't always have to come before an activity, Rego says. "If you focus
on how you feel each time you exercise, you'll get all the benefits of burning
calories, plus the reinforcement of remembering how good it felt to do it,
which should increase your motivation to do more."
Build Your "Business Plan"
Any successful venture requires a plan that describes its
mission and specifics on how to achieve it--without one, you have no idea where
you're starting, where you're going, or how you'll get there, says Jenn
Walters, a certified personal trainer and co-founder of Fit Bottomed Girls.
Treat your goal as a business objective; If you were trying to accomplish
something for a client, you probably wouldn't start out without a strategy.
Once you've determined exactly what you want to achieve and your deadline, work
backwards to create a monthly plan of action with realistic and specific goals
for losing weight (such as committing to
healthy snacking) and free of ineffective strategies like extreme
cleanses or fasting.
Plant a Carrot Halfway
Rewarding yourself for reaching your goals is a great idea, but
some undertakings can take months or even years to achieve, so you risk
knocking the wind out of your sails before you even get close. Instead of
waiting until you've reached the big finish line to reward yourself for weight
loss, plan something really amazing once you've reached your halfway point
(like a trip to that spa in the Bahamas—and focus on
traveling healthier), suggests Dr. Susan Bartell, a psychologist and
motivational speaker. You'll be less likely to throw in the towel when things
get tough around that midpoint marker.
Act "As If"
Don't wait "until you lose the weight" to take that
vacation, visit that old friend, or try that dance class; live out your goals
now, and enjoy them along the way, says Stephanie Merchant, a certified health
and lifestyle coach. Imagine you are already at your goal weight. How do you
feel? What would you eat? What would you drink? How would your day look? What
are you putting off doing until you reach that goal? Schedule it now and
shift your mindset from "punishment mode" to a rewarding and
empowering one to stay motivated to lose weight, she says.
Hang Your Motivation By the Mirror
Whether it's your favorite pair of skinnies or a teeny bikini,
putting a special piece of your wardrobe on display is a great daily motivator.
Pick something you'll look forward to wearing and hang it close to your mirror.
"I visualize myself wearing it and think about how good I will feel,"
says Marie-Pier Ouellet, a student in Montreal, Canada. Since it's an item you
already own, it's much less likely to be an unrealistic goal (when compared to
say, that photo of Gisele Bundchen in a bikini) and will help spike your weight
loss motivation to keep hitting the gym.
Give Yourself Some Tough Love
Yes, picturing yourself wearing that bikini can be motivating,
but for some people, imagining what might happen to you if you don't lose
weight can be even more inspiring. "I ask my clients what their lives will
be like in five, 10, or even 20 years from now if they stay on the same path
that they are currently on," says Matthew Richter-Sand, an Air Force
veteran, personal trainer, and founder of NX Fit. "I make them imagine how
badly they will feel and how much they've missed out on in life—it's absolutely
critical that they're honest with themselves at this point. It's too easy to
sugarcoat things and pretend like it's okay. It's not okay!"
Get Competitive
When it comes to losing weight, a little competition goes a long
way. According to a recent study published
in the journal Obesity, social influence of team-based weight loss
competitions can help you lose up to 20 percent more weight than you would if
you did it alone. Even more interesting is that team captains shed more weight
than team members, likely due to their position and involvement in the group
competition, the researchers say. So recruit a group of friends or coworkers
and lead your team to victory!
Why Do You Exercise, Really?
If you're really going to stay motivated to lose weight, the
first thing you need to do is determine what actually motivates you, says Anne
Dranitsaris, Ph.D., author of Who Are You Meant to Be? For
example, if you are inspired by your family, focus on how exercising will help
you remain in your kids lives well into your old age, she says. Take it one
step further by getting your family involved—play tag with the kids, hit the
gym with your husband, cook healthy meals for the coming week together on
weekends.
"In order to
change your patterns of behavior, you first have to recognize your patterns and
why they exist. If you can redirect that healthy motivation into a new
action, your goal will automatically seem more compelling and achievable."
Ditch the Daily Weigh-In
The scale can be a helpful tool for measuring your progress, but
many people get in the habit of weighing themselves too often. "While some
research shows that people manage (maintain) their weight better by weighing in
daily, the same can't be said for losing weight," says
Nicole Nichols, editor and fitness expert for SparkPeople.com. "Daily
weigh-ins (or multiple weigh-ins per day) will only sap your diet motivation
with a roller coaster of emotions and can cause you to freak out by temporary
up-ticks in the scale (that have nothing to do with body mass or body
fat)," she says. Instead, Nichols recommends stepping on the scale once a
week—or even every two weeks—to better track your progress.
An Instagram-a-Day
They say a picture is worth a thousand words, and these days
it's easier than ever to build a personal weight loss motivation gallery! Try
tracking your progress by creating an Instagram weight loss diary. Daily photos
(we recommend posing right after a great workout or during a healthy meal) can
document the changes in your body that you may not otherwise notice—and that
the scale won't always show. (Plus, you'll definitely have a wide variety of
before and after pictures to choose from when you're ready to display your
final results!)
Silence Your Inner Critic
We have a bad habit of using self-criticism as
a motivational tool, especially when it comes to weight loss inspiration,
but not only does it not motivate, it could actually sabotage your efforts,
says Vanessa Scotto, a life coach specializing in behavioral changes.
"When we kick into self-critical mode, we are actually engaging the
portion of our brain that's linked into our fight-flight
survival reflex," she says. This increases our cortisol secretion
(the "stress hormone") which in turn causes cravings for fatty
and sweet foods.
Next time you find yourself in critique mode, place your hand on
your heart. Just holding it there and taking a few deep breaths can help change
your physiological state, silence the negativity, and allow you to look in the
mirror and have a fresh experience, she says.
Surround Yourself with Health
Stage your home to reflect the new (lighter) you, suggests Tara
Zimliki, a personal trainer and bootcamp instructor. Stock and organize the
fridge with healthy, prepped foods in clear containers, present fruit in
beautiful bowls on counter tops, get a shoe rack to display your sneakers right
by the front door, keep the dirty laundry off exercise equipment, etc. Adjusting
your environment to reflect your weight loss and diet intentions can make it
that much easier to stay on track, she says.
Turn to Your Smartphone
With more weight-loss apps available than ever, instant motivation
is just a tap away. Whether you can't muster the motivation to cook dinner (try
a healthy eating app like BigOven to find recipes based on what's already in
your pantry), need a little support (download Fitocracy to team up with a buddy),
or you're just looking for a new way to get moving (try Zombies, Run!), there's a great app to
help keep your motivation (and you) mobile.
List Your Reasons for Losing
Looking (and feeling) better on the beach is a perfectly valid
reason for wanting to slim down, but it might not be enough to keep you
inspired for the long haul. "Come up with a running list of all the things
that are better about your life when you're at a lighter weight," Nichols
says. Your list might include things like being healthier, having more stamina,
improving your confidence, shopping for fun fashions, keeping up with or
setting a good example for your kids, or knocking something off your bucket
list like hiking the Grand Canyon, which is much easier when you're fit and at
a healthy weight. Once you've written out your detailed list, keep it handy and
read it often, especially when you're feeling particularly drained, to remind
yourself why it's worth staying on track, she says.
Recruit Gift Givers
Rewarding yourself with gifts along the way is great in theory
but tough in practice—your schedule is already jam-packed! Make it more fun and
realistic by getting your friends involved. "One of the best ideas I ever
heard was from a SparkPeople.com member," Nichols says. "She gave
several of her friends $20 each to buy her a surprise gift, wrap it and
everything. Then for each 10 pounds she lost (you could determine the interval
yourself), she would open one of the gifts purchased by her friends for a
really fun and surprising reward along her journey."
Set Goals Beyond the Scale
Even if you do everything right, there will be times when the
scale won't budge or the weight just doesn't seem to come off as quickly as it
should. Don't let that discourage you! Measure your progress in other ways,
Nichols says. "Set goals for fitness—running farther, sticking to your routine
each day or week—and celebrate each of these mini accomplishments," she
says. "Or set goals for healthy eating such as packing your lunch for work
each day, or drinking 64 ounces of water a day, and celebrate reaching these
goals." Celebrating these new milestones is a great way to stay motivated
and inspired to stick with your program, even on days (or weeks) when the scale
doesn't seem to reflect your progress.
Confront Your Fears
It may not be a lack of motivation, but rather your fears or
beliefs that are truly holding you back. For instance, if you've been trying to
lose weight by exercising regularly but repeatedly find yourself avoiding the
gym or going for a run outdoors, ask yourself the real reason why, Dranitsaris
says. Do you really not want to exercise? Or you are embarrassed to show your
body? To help overcome your fear, make a list of alternatives that can help you
keep moving such as doing a workout DVD at home or sweating with a friend in a
place you feel comfortable, like a women-only gym.
Cultivate Compassion
If you find yourself feeling really uninspired or particularly
down on your body, try shifting your focus to self-appreciation, Scotto
suggests. Instead of beating yourself up for not losing a pound this week, be
grateful for how your body moves and all the things it does for you (it got you
through a week's worth of workouts, right?). Shift your focus from how you look
to how you function—cultivating gratitude for your senses, your limbs, your
ability to dance, walk, and run, she says.
Think Yourself Slim
1. Define Your Motivation
Weight loss is a three-part process: Exercising and cutting
calories are vital, but your mental outlook can mean the difference between
success and failure.
"Self-defeating thoughts are often the most overlooked
factors when a dieter gets off track," says Jeffrey Wilbert, PhD, author
of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St.
Martin's Press, 2000). "You feel disappointed when a quick fix turns out
to be anything but, or weak if you succumb to an intense craving for ice
cream." Without the resolve to overcome such thoughts, sticking with any
major lifestyle change can be difficult, if not impossible.
The key is to adopt the right attitude before you start your
plan. "If you're really serious about slimming down, you need to think
long-term. That's why it helps to ready yourself emotionally to take on the
challenge," says Daniel C. Stettner, PhD, a behavioral-medicine specialist
at Northpointe Health Center in Berkley, Michigan. These eight strategies will
help strengthen your mind-set.
You probably have lots of reasons for wanting to lose weight.
Not all, however, may be good ones. "If your decision develops primarily
out of pressure from someone else, your conviction to succeed could diminish
over time," says Stettner. "To ensure success, you need to develop
the will to improve your life, not someone else's vision of it."
Start by listing all the reasons you can think of for slimming
down. Highlight any that include other people. Rewrite the list, omitting the
highlighted items. Next, inspect each one for phrases like "have to"
or "must." Such words imply obligation, not desire; eventually,
they'll also invite the instinct to rebel. (Test the theory: Stand in front of
a piece of chocolate cake and tell yourself over and over that you must refuse
it. You'll instantly want to dig in.) Translate each "have to" into a
"want to." If your reasons lose their relevance, pare down the list
again, until you find two or three of the most compelling motivations.
2. Choose an Attainable Goal
"Studies show that most dieters expect to lose as much as
four times what they really can in a six-month period," says Stettner.
Think smaller: Count on losing just 10 percent of your weight
within six months, and focus on keeping it off for more than a year. But be
careful about relying solely on figures. "A number on the scale isn't a
goal; it's a measurement of success," says Bonnie Goodman, a
psychotherapist based in Fort Lauderdale, Florida, who specializes in
behavioral therapy. Instead, focus on behaviors you wish to change: to reduce
your daily fat intake to below 35 percent, or to cut out your afternoon soda or
vending-machine snack. Also, consider setting non-weight-related goals, such as
entering a 5K race. The pounds you'll automatically lose in the process will seem
like a bonus.
3. Design Your Own Plan
Rather than trying every new diet fad, create your own plan that
will fit your lifestyle. You need to cut out only 150 calories a day to lose 15
pounds in a year, so start small.
"Little changes to your current eating style, like
downsizing portions or preparing foods differently, can add up to big
results," says Stettner.
Think about the foods you can — and can't — live without, then
try to work your diet around them. Love chocolate? Have a small piece every
day. If you're a born snacker, divide your daily calories into six or seven
mini meals so you always feel like you're having a nibble. Whatever you do,
don't give up your favorite foods. You'll inevitably feel deprived, which will
only make your cravings stronger — and your willpower weaker.
4. Visualize the New You
A mental dress rehearsal prepares you to recognize and accept
success. "Close your eyes, breathe deeply, and picture yourself healthier
and slimmer," suggests Goodman. How do you walk? With your head held high.
How do you dress? More boldly. How do you feel? More confident, energized, and
proud of your achievements.
5. Get Your Priorities Straight
Start by making "commitment appointments." First thing
in the morning, set your goal for the day, whether it's to spend an hour at the
gym or to cook a healthy meal. Before the beginning of every month, decide
which days you'll work out and what you'll do. Shop for healthy foods once a
week, always on the same day if possible.
Stettner also recommends planning ahead for any obstacles you
might encounter, such as a visit from the in-laws or a weekend getaway. If your
mother-in-law stresses you out (and leaves you raiding the fridge after
everyone's gone to bed), schedule private time during her visit to unwind.
Going away? Book a hotel with a fitness center, or plan an active outing. Keep
an exercise record and a food diary (noting not just what you eat, but when and
why), and schedule a time to make entries.
6. Uncover Emotional Obstacles
Sadness and anger are two of the most common reasons women
overeat, but food won't quell either one. Your diary can provide valuable insights
into what may be causing you to binge occasionally. Once you start evaluating
your eating triggers, you'll be able to develop more effective strategies to
deal with the underlying emotions. Keep in mind, too, that the very act of
committing to a diet plan can bring its own challenges.
"Fear of change is a particularly formidable enemy,"
says Wilbert. "Altering your lifestyle involves taking a risk, and that
can dredge up insecurity."
As your body changes, so will the way others perceive you, which
can be unnerving. The best way to combat any type of fear is to face it
head-on. Keep reminding yourself that every change you make brings you one step
closer to becoming a bolder, more confident woman.
7. Celebrate Every Achievement
"Rewards reinforce positive behavior, but only if they're
meaningful," says Goodman. "When you reach a milestone in your
weight-loss or exercise routine, treat yourself to something that celebrates
the particular goal you achieved and helps further your progress."
Logging an extra mile a week on the treadmill? Invest in a pair
of top-of-the-line running shoes. If you've dropped a dress size, buy an outfit
that highlights your new figure.
8. Forgive Yourself
"If you make an unhealthy diet choice, admit that you're
fallible, but don't drown in a sea of judgmental thoughts," says Wilbert.
Berating yourself won't foster the courage you need to dust off
those cookie crumbs and move on. A momentary slip won't register on the scale.
An egregious misstep, like a no-holds-barred vacation binge, may delay
your weight loss slightly,
but it isn't likely to undo every bit of progress you've made. Think about what
else you did on vacation, then focus on the positive. For instance, lounging by
the pool relieved stress, while sampling the buffets exposed you to new flavors
you can incorporate into your own low-cal cooking. Turning negative thoughts
into encouraging ones will propel you to keep at it until you finally reach
your goal weight.
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