It’s easy to get a flicker of motivation, but for most people that flicker can quickly go out.
And without that motivation to lose weight, so many people end up quitting on their goals to reach weight. For so many people that flicker is sparked at the beginning of the year, but unfortunately goes out by the end of January.
Whether you’re feeling motivated now, or lack the motivation to lose weight today, these tips can help you stay motivated and on track to reach your weight loss goals.
1. Take this Quiz
If you’re struggling to continue on the path to losing weight, you might want to pause a second and ask yourself a few questions. Asking and then answering these questions can give you enough of a boost to continue and help you remember why you started in the first place.
If I stop my efforts, how will I look in 6 to 12 months?
If I stop my efforts, how will I feel in 6 to 12 months?
If I stop my efforts, how different will my health be?
If I stop my efforts, how will it affect my future?
2. Commit Elsewhere
If you’re finding it hard to stick to your commitment to get regular exercise or to eat right, take a moment to commit in other areas of your life. Pay off debt, keep promises you make to others, etc. These commitments will help you subconsciously realize you do have the strength to continue your efforts to lose weight.
3. Steer Clear of Unrealistic Expectations
Studies suggest creating unrealistic expectations may reduce your motivation and belief you can actually reach your weight loss goals. Unrealistic expectations can cause some to give up because they start to believe they can never get where they want to be. Instead of holding yourself up to a skinny supermodel or even other’s expectations, post images of yourself at your healthiest weight and regularly check back to see where you were when you started.
4. Focus on How You Feel
It’s easy to get discouraged and frustrated when you look at the scale and things don’t change the way you want them to. But rather than focusing on that single number, focus on how you feel. Concentrate on your mood after you eat a healthy meal or after a great workout. This can help you remember it’s worth it because you feel healthier and happier.
5. Make a Plan
Like most successful ventures, weight loss success requires a plan. Set up a plan describing your mission, and specifics on what it will take to reach your mission. Without a plan, it’s more difficult to stay focused and motivated because it’s easy to get lost on where you’re going and how to get there. Treat the goal as business objective or as if you were trying to accomplish something for someone else. Once you’ve got your plan in place and a deadline, work to create a monthly plan of action with specific and realistic goals.
6. Dangle a Reward and Give it to Yourself Halfway Through
Rewards for reaching a goal can keep you from falling off track especially if you plan a reward halfway through. It may take months and months or even years to reach your ultimate goal so planning a reward halfway in can keep the wind in your sail. And when it comes to weight loss, that midway point may be the point when a plateau hits, so the goal can help you continue.
7. Act As if You’re There Now
Don’t hold off on what you want until you “lose the weight.” Live the life you want by taking that vacation, visiting that friend or trying that dance class. Enjoy life while you strive to lose weight. Don’t put off what you want to do, just imagine your weight is already gone and live your life like you want to.
8. Keep Daily Motivation Where You Can See It
Whether it’s a picture, pair of skinny jeans or a bathing suit, keep what’s motivating you somewhere you can see it every day. A daily reminder can be enough to help you push through when it seems more like a grind.
9. Get Tough on Yourself
Sometimes you need a little tough love to get going and stay motivated. Be a little tough on yourself when you need to. If you miss a workout, make sure you don’t make excuses for missing another and falling back into old habits. If you know you mess up, own up to it, fix the problem and move on. Don’t let yourself get off easy because you feel like there are excuses that can be made.
Feeling like you’re losing steam on the weight loss train? Adding a little competition into the mix can go a long way to pushing you right through any stumbling blocks. Recent studies suggest weight-loss competitions can help you lose as much as 20 percent more weight than trying to lose weight by yourself. And team captains often lose even more than other team members because they’re more involved and responsible to others.
11. Silence the Inner Critic
While being tough can help you avoid falling into bad habits, self-criticism can reduce your motivation. Self-criticism can raise cortisol and turn on cravings for fatty or sweet foods. Be tough on yourself but don’t criticize. Keep things positive and understand results take time.
12. Surround Yourself with Healthier Options
Embrace the new healthier you by surrounding yourself with health. Get more organized in your fridge and pantry with healthier options. Keep prepared foods in containers to make it easier to eat right and keep your sneakers where you can see them as another reminder to keep working toward your fitness goals. Make sure your environment reflects your mission to lose weight.
13. Use Your Smart Phone
There are literally hundreds of apps that can help you on your way to lose weight. Whether you need a boost of motivation or a new healthy recipe to make for dinner, you can get it in the palm of your hand almost instantly. Search through apps and find out what you need to help you stay motivated to lose weight.
14. Make a List
Lacking motivation? Make a list of all the reasons you want to lose weight. Write down everything from fitting into a certain size to feeling healthier. Keep the list where you can look it over and add to it whenever you feel motivation slipping. Reviewing and adding to the list can help you remind yourself of why you’re doing what you do.
15. Set Goals Beyond the Number on the Scale
No matter how hard you try to eat right and exercise regularly, there will be times when that darn scale won’t budge. But don’t let that discourage you from continuing down the path to weight loss. Set goals besides your weight such as running farther, exercising for a certain number of days each week and then celebrate when you reach these smaller accomplishments.
16. Face Your Fears
Our fears and beliefs can hold us back from reaching the results we want. If you find yourself avoiding what it takes to reach your weight loss goals, figure out why and face those fears.
17. An Attitude of Gratitude
If you’re feeling uninspired and lacking the motivation it takes to lose weight, shift your focus to self-appreciation. Be grateful for what you have done for the health you do have and appreciate what you have done.
18. Join a Class
Group exercise can help you make friends and encourages you to continue. Seeing others can also inspire and motivate you especially when you feel like skipping a workout. Even if you hate the guilt factor, it can push you through a lull. You’ll be noticed if you miss a workout, and that makes you feel more like continuing.