Weight loss motivation tips

Finding the time and energy to lose weight is almost impossible.So much so that a majority of people never even start and those that do  give up .

How on earth does one get the motivation to start and keep loosing weight?

 We are going to discuss exactly that , in this article .

Here are 5 science backed tips to propel you through your local gym’s door.

Weight loss motivation tip 1: Don’t set yourself up for failure.

Your motivation is a precious resource you need to use wisely.

Let me elaborate.

Think of motivation like a battery. You need enough fuel to start and keep you going . If you try to do way too much ,way too soon, you’ll have an empty battery before you can achieve your dream size.

It is important to be ambitious.However, Setting goals that are impossible to achieve can lead you to get burnt out quickly and abandon.

Does this sound familiar?

Lose 10 pounds in 10 days with this magic water cleanse.This air diet will melt away 5 pounds in 3 days.Or better yet,with the help of this sunlight diet you can drop up to 10 size in one week.

There are two main problems with these starvation diets. Firstly ,they mislead you into thinking that you are losing fat,when you are just losing water weight. Secondly ,they encourage people to set objective’s that are unsustainable,incredibly hard to achieve and sometimes downright impossible.

Weight loss motivation tip 2: Focus on the journey not the destination

The most popular weightloss motivation tip is to focus on the end result .That’s great advice to get you started.Thinking of that end result is what’s going to help you in your first weeks of weightloss.

Still, this is not a good long-term strategy.

Let me tell you why.

Weight loss takes time.You’re not going to wake up tomorow with the body of a victoria secret model. If you only focus on the outcome  you’re going to feel discouraged because you will not be able to see any progress.

So what should you do instead?

Focus on process goals.

They are the little tasks you need to achieve in order to make your big dreams a reality.Or the steps you need to take in order to get from a size 10 to a size 4.

Here are some examples :

  • I want to work out 30 minutes today.
  • I want to eat a salad for lunch .
  • I want to drink water instead of soda.

Instant gratification makes process goals such a powerful motivational tool. As soon as you work out for 30 minutes you have hit the target.These types of goals  are easy to achieve and completely under your control. 

When setting process goals make sure that they are S.M.A.R.T. : specific,measurable,achievable,realistic and time bound goals.

For ,detailed step by step instructions on how to set your goals you can check out this article .It’s very resourceful and I recommend you read it fully.

Weight loss motivation tip 3: Surround yourself with support

Humans are social creatures. Everything is easier when you have people besides you.Weightloss is no ecxeption to this rule.

In a study published by the American Journal of medicine , Weight Watchers (a comunity based diet) and a self-help method were compared .

The study was compromised of 292 participants that were divided into 2 groups.The WW group (147 participants) and the self-help group (145 participants).

After 6 months the WW group lost an average of 10 pounds while the self help group only lost 1.6 pounds on average.

Screen Shot 2018-12-30 at 07.39.19.png

Randomized Controlled Trial of a Community-based Behavioral Counseling Program , Craig A. Johnston, PhD ,
The American Journal of Medicine .

Furthermore, when subjects used WW acess modes (Their webisite ,Their online app ,and their group meetings) more frequentlly they lost more weight .As a matter of fact,those who were most engaged with the WW comunity lost the most weight out of all participents.Patients who used all 3 acess modes lost 28 percent more weight than the self help group.

Screen Shot 2018-12-30 at 07.34.25.png
A Randomized Controlled Trial of a Community-based Behavioral Counseling Program , Craig A. Johnston, PhD ,
The American Journal of Medicine .

In this chart, you can see that the more access modes where used , the more weight loss was achieved. 

The researchers then concluded that diet programmes  based on a social support systems are more effective than self-help diets.

But What if I can’t afford a paid community-based diet?

No worries.

There are plenty of weight loss apps and support groups available online.

Weight loss motivation tip 4: Manage your emotions

I have noticed that dieters don’t prepare for when life’s ciscumstances interfere with their weightloss .A lot of women are under the false impression that everything will go smoothly and perfectly.

Sorry to break it to you ,life is full of  bumps and imperfections.

Life is hard ,life is stressful,life is unpredictible.

That’s exactly why you need to practice stress management.It’s the best way to stay motivated when faced with impossible situations.Stress relief exercises will keep you going strong even on those days when everything is gong wrong:your marriage ,your kids,your job the traffic etc..

After all,people with better emotional coping mechanisms are far more likely to lose weight and maintain their loses . 

In this scientific trial conducted in greece,34 women were split into 2 groups ,one of the groups was given a stress management programme while the second group was not .After 8 weeks the women that were given the stress management programme lost more weight than the others .More importantly , they had an easier time sticking to their diet plan when compared to the other group.

Tip Number 5: Keep track of your progress

When you are on a diet weighing yourself regularly helps you see your progress .It act’s as a constant source of positive reinforcement.

The more you see that you have lost weight the more you want to lose  weight.

A study published in the journal of obesity found that frequent self-weighing makes you twice as likely to reach your weight loss goals.

The research team took 162 patients, already trying to lose weight, and split them into two group.88 of the participants were told to self-weight frequently (around 4 times a week)and the other 74 patients were not. After one year the number of participants that had achieved more than 10 percent weight loss (which was their original goal) was 8.6 percent in the control group that weighed themselves frequently and only 4.6 percent in the other group.

https://www.hindawi.com/journals/jobe/2015/763680/fig2

Weigh yourself once a week using the following methods to make your measurements as accurate as possible.

  • Weigh yourself on the same day each week and on the same hour.
  • Weigh yourself in the same clothing .
  • Weigh yourself on the same scale.

Warning:

Don’t freak out if you gain a pound or two overnight . It’s just excess water or excess poop ( poop can add as much as 2.5 pounds to your body’s weight).

conclusion :


There are many more ways to get motivation for weightloss.

In this article, I have only addressed the top 5 methods to get off of the couch and into the gym.

Let’s do a small recap of the all 5 weight loss motivation tips.

  1. Don’t set your self up for failure: Set goals that you know you can achieve .Do not set impossible goals that are unrealistic and unsustainable.
  1. Focus on the journey not the destination : Focus on the process of losing weight rather than the end goal.And set process goals using the S.M.A.R.T. method. 
  2. Surround yourself with support: Get social support from other people trying to lose weight .
  3. .Manage your emotions: Find stress management techniques that work for you.
  4. Keep track of your progress:Weight yourself every week.

Now that you have read this article,I want to challenge you to start your weight loss journey today.

Follow this simple action plan.

Step 1: Go to the scale and weigh yourself. Take note of what you are wearing, what day it is what time it is etc….Then schedule your next weigh in a week from now. 

Step 2: Learn how to set S.M.A.R.T. goals.And set 1 process goal for today. 

Step 3: Join one of the support communities I have listed above and leave one comment in that community introducing yourself and telling them about the goal you have set for today. 

I hope you’re up for this easy challenge. I’m rooting for you.

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