The walk through your weight loss journey can be an uphill battle.
There will be days when you just don’t feel like moving and getting into it. You lack motivation to keep going. Fortunately, this is something you can work on to achieve your weight loss goals.
Here we give you 18 best weight loss motivation tips to help you achieve your long-term weight loss goals.
1. Choose a plan that you can stick to
There are a wealth of weight loss plans available today. Make sure you choose the one that fits your lifestyle to ensure long-term adherence.
Most of these diets are based on calorie intake reduction.
Calorie reduction will eventually result in weight loss; however, dieting, especially frequent yo-yo dieting, has been tied to weight regain.
Thus, it is important that you avoid too restrictive diets and follow a plan that you can stick to in the long term.
People with an “all or nothing” mindset have been found in research to be less likely to lose weight.
You can create your own custom plan. It should involve healthy dietary habits, including eating fruits and vegetables, limiting fried food and desserts, decreasing calorie intake, reducing frequency of snacks, and reducing portion sizes.
2. Set realistic expectations
A lot of diet products can cause quick weight loss. However, take note that the recommended weight loss is only about 1–2 pounds per week.
Setting realistic expectations can give you a sense of fulfillment, while setting unattainable goals can only leave you feeling frustrated.
People who set realistic goals and achieve them are more likely to maintain long-term weight loss.
In fact, women who expected to lose the most weight have been found in a study using data from multiple weight loss centers to drop out of the program.
Fortunately, even a 5–10% weight loss can have a significant impact on your overall health. It can help improve blood sugar control, lower cholesterol levels, and reduce the risk of heart diseases and certain cancers, as well as reduce joint pain.
3. Focus on and enjoy the process
Usually, people who are trying to lose weight tend to focus more on their outcome goals or their final target weight.
Although it’s good to focus on your goals, this can unfortunately derail your motivation. You might end up feeling overwhelmed when your final target weight is yet too distant.
Instead of focusing on your outcome goals, try to enjoy the process as you go along. Determine the things that you need to get done to reach your goals. For example, you can enjoy walking five times a week.
People who were process-focused have been found in a study in 126 overweight women engaging in a weight loss program to be more likely to lose weight and adhere to their diets, as compared with those who are focused on their outcome goals alone.
Thus, consider setting smart, measurable, achievable, realistic, and time-based (SMART) goals, like eating four servings of vegetables every day and walking for 30 minutes five days every week.
4. Celebrate every little step you accomplish
Losing weight can be challenging, so make sure to celebrate every small step you accomplish.
Giving yourself credit for making healthy behavioral changes and accomplishing that small step can increase your motivation.
For example, if you are able to stick to your exercise regimen for the week, plan a fun night with your friends or go to the beach to relax.
You can also reward yourself by getting a manicure, buying a new pair of running shoes, or going to a movie.
5. Create a weight loss journal
Self-monitoring your progress is very important when it comes to a successful weight loss.
In fact, people who track their food intake have been found in research to be more likely to lose and maintain weight.
Creating a weight loss journal is a great way to record everything you eat, including your meals and snacks. You can use a weight loss calculator to determine your calorie needs for the day.
Journaling your emotions can also help you determine certain triggers for overeating. By doing that, you can find better and healthier ways to manage overeating.
Journaling has been proven to be effective, regardless whether you journal using a pen and paper or an app.
You can use MyFitnessPal, an app that tracks your diet and exercise.
6. Remember why you started
Before you start walking in your weight loss journey, you sure have target goals to achieve.
For example, if you want to prevent diabetes or improve your appearance to boost self-confidence, make sure you write them down.
Remembering the reasons you want to lose weight can help you stay motivated and committed to your weight loss journey, especially when you feel tired and discouraged.
Many people started their weight loss journey because their doctor recommended it. However, a study found that people who start losing weight because they want to were more successful.
7. Join a social support group
Everyone needs regular support and encouragement to stay motivated. Thus, having a social support group can have a significant impact on your weight loss journey.
Your support group can include your friends and family members, but you can also find many online support groups if you want to meet other people with different backgrounds but the same goals.
8. Stay positive!
If you think you can, you can! It’s also a matter of having a positive mindset and confidence.
Talking positively about your weight loss can help you follow through with your plans and reach your goals. Just make sure to partner your positive talks with actions.
9. Commit!
People who make a public commitment have been shown in research to be more likely to follow through with their goals.
Making a public commitment can help you stay accountable. You can share your weight loss goals to your close friends and family or even on social media.
In addition, you are more likely to follow through if you make an investment for a package of exercise classes or in a gym membership.
10. Don’t be too hard on yourself
Your weight loss journey should not be “all or nothing”; otherwise, you are less likely to succeed.
Following a very restrictive diet is a huge mistake. It’s like beating yourself up. This can hinder your motivation.
Just make sure your diet involves eating healthy, weight loss-friendly foods. Also, don’t forget to give yourself a break and allow yourself to enjoy your favorite holiday dish. That isn’t going to ruin your progress anyway.
11. Learn to accept and love your body
People who hate their bodies have been found in research to be less likely to lose weight.
Achieving and maintaining a better body image typically requires a well-rounded, sustainable diet and a healthy exercise program.
Take actions now to improve your body image. You can start eating healthy and exercise regularly. Accepting and loving your body the way it is, appreciating what it can do, and surrounding yourself with positive people can help you stay motivated.
12. Plan for possible challenges and setbacks you might encounter
Sometimes, inevitable challenges and setbacks can pop up in the midst of your walk in your weight loss journey.
Instead of getting discouraged and turning to food for comfort, practice developing proper coping skills to avoid getting off track and losing motivation. This can help you stand firm in your weight loss walk no matter what life throws your way.
People who have better coping strategies and are better at managing stress have been shown in studies to lose more weight and keep it off longer.
To cope with stress, practice square breathing, call a friend, go outside to get some fresh air, or ask for help. Taking a bath can also help.
Make sure to plan and find a healthy food option whenever you’re eating out or attending any social events.
13. Choose the right role model
Having the right role model can inspire you to take the necessary steps towards weight loss success.
Instead of looking at a supermodel, try to have a relatable and positive role model, such as your friend or colleague who has lost a lot of weight.
There are also a lot of inspirational blogs or stories of individuals whose weight loss goals are a success. You can look at them and get inspiration from them.
14. Do something that you enjoy
Physical activity is an integral part of weight loss. It helps you burn more calories and improves your well-being.
There are a number of ways to exercise. But do you know what the best exercise for weight loss is? It’s that activity that you enjoy doing and can stick to in the long term.
You can increase motivation by listening to your favorite music while exercising. A study has found that listening to music can help people exercise longer.
15. Eat on time
Eating your meals on time provides you with the energy you need and prevents you from feeling hungry and overeating.
This is another way to get and stay motivated to follow through with your weight loss plans.
With the help of a weight loss calculator, you can determine your calorie needs for the day. This can help you prevent eating beyond your daily calorie requirement.
16. Own a dog
Dogs can make a great weight loss buddy. In fact, owning a dog has been shown in studies to help you lose weight.
On top of being a great social support, dogs can also help increase your activity level. They are almost always excited to walk outside or play around with you.
People who had dogs have been found in a Canadian study to walk an average of 300 minutes per week, while those who did not have only walked for 168 minutes per week.
What’s more, owning a pet has been tied to reduced feelings of loneliness and depression, lower blood pressure, and lower cholesterol. It has been proven to improve your overall health and well-being.
17. Get dressed up
Getting dressed for your workout changes your psychological state. It makes you feel great and energized while running or working out—a great motivation indeed.
So go ahead and buy yourself some nice running shoes and workout clothes.
18. Seek professional help if necessary
Having a registered dietitian who can recommend the best diet and exercise program for you can increase your confidence to succeed.
If you feel like you need to seek professional help to get and stay motivated, then don’t hesitate to do so. There are a lot of dietitians or psychologists out there who are trained in motivational interviewing.
Conclusion
Your weight loss journey requires not only dieting and exercising, but also self-discipline and consistency. To get this, you need to stay motivated to follow through with your weight loss plans in the long term or even for life.
We all have different motivating factors. It is not a one-size-fits-all. Thus, it is vital that you know what motivates you.
Make sure to appreciate every little behavioral change you are making and don’t be hard on yourself. Give yourself time to relax and celebrate the little successes along the way.
Don’t hesitate to ask for professional help should you find it necessary for your weight loss success.
