Embarking on a weight loss journey is often a mix of excitement and challenges. Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the best way to lose weight and keep it off is to make lasting lifestyle changes. Whether you’re looking to shed a few pounds or undergo a significant transformation, maintaining motivation is the key to success. Staying motivated can be a struggle, but it’s not impossible.
Understanding Motivation and Weight Loss
The Importance of Motivation
Motivation is the desire and energy to change a behavior. Motivation predicts our commitment and the likelihood of sticking with a goal. Sometimes we set a goal before we’re ready to change. Resolutions are a great example. They’re usually set because of tradition, not because a person’s in the right place to change their habits. It’s a common thing to do and talk about around the New Year.
Setting Realistic Expectations
One of the most common pitfalls in weight loss is setting unrealistic goals. While it’s great to have ambitious targets, it’s equally important to be practical about what you can accomplish within a certain timeframe. Instead, break your long-term goal into smaller, achievable milestones. For example, instead of aiming to lose 50 pounds in a month, set a goal to lose 1-2 pounds (0.5 to 1 kilogram) a week over the long term. Losing 5% of your current weight may be a good goal to start with. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this amount of weight loss can lower your risk of some long-term health conditions. These smaller, realistic goals are not only attainable, but they also provide a sense of accomplishment when reached.
Assessing Readiness to Change
Assess your readiness to change. Measurable: Define the amount of change. Think about how much, how many, and how you will know when you have achieved the goal. Attainable: Identify what’s important to you and slightly challenging, yet doable. Reward yourself for achieving smaller, short-term goals that will ultimately lead to achieving the long-term goal. Remember, taking any action toward a goal will fuel your motivation. Do not overwhelm yourself with a long-term or overly lofty goal. Set SMART goals to create an incremental, impactful, and sustainable journey toward the long-term goal. Don’t watch the clock; do what it does. Keep going.
Building a Support System
The Power of Social Connections
Weight loss journeys can be lonely without a support system. Whether it’s friends, family, or a weight loss group, having people who understand your challenges and can provide encouragement is invaluable. Consider joining a weight loss community, enrolling in group fitness classes, or teaming up with a workout buddy who shares your goals.
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Seeking Professional Help
Long-term weight maintenance is extremely challenging but you’re much more likely to succeed if you have professional support as guidance and seek positive motivation. Don’t hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and ability tend to lose more weight. This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly. Many people also enjoy the accountability that seeing a professional provides them. If you’re still struggling to get motivated, consider finding a psychologist or dietitian who’s trained in motivational interviewing. This approach has been shown to help people achieve their goals.
Involving Family and Friends
Tell your close family and friends about your weight loss goals so they can help support you on your journey. Many people also find it helpful to have a weight-loss buddy or recruit friends. You can work out together, hold each other accountable, and encourage each other throughout the process. It can be helpful to involve a partner if you have one who is willing.
Setting Achievable Goals
Action Goals vs. Outcome Goals
It can help to set two types of goals. The first type is called an action goal. You can list a healthy action that you'll use to lose weight. For instance, "Walk every day for 30 minutes" is an action goal. The second type is called an outcome goal. You can list a healthy outcome that you aim to have. "Lose 10 pounds (4.5 kilograms)" is an example of an outcome goal. An outcome goal is what you want to achieve. But it doesn't tell you how to get there. An action goal does.
The Importance of Process Goals
Many people trying to lose weight only set outcome goals or goals they want to accomplish at the end. Typically, an outcome goal will be your final target weight. However, focusing only on outcome goals can derail your motivation. These types of goals can often feel too distant and may leave you feeling overwhelmed. Instead, set process goals, meaning actions you’ll take to reach your desired outcome. An example of a process goal is exercising four times a week or eating a vegetable with each meal.
Staying Inspired and Focused
No one else can make you lose weight. You need to make diet and physical activity changes to help yourself. Make a list of reasons why weight loss is important to you. The list can help you stay inspired and focused. Maybe you want to boost your health or get in shape for a vacation. Think of your goals on days when you don't feel like eating healthy foods or moving more. Find other ways to stay on track too. It's up to you to make the changes that lead to long-term weight loss. But it helps to have support from others. Pick people who will inspire you. If you prefer to keep your weight-loss efforts private, take some steps to stay on course. Track your diet and exercise in a journal or an app. Also track your weight.
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Embracing a Holistic Approach
The Mind-Body Connection
A holistic approach to weight loss takes into account all aspects of your life that can affect your journey. It’s not just about diet and exercise; it’s about your overall well-being. Incorporate stress-reduction techniques like meditation or yoga into your daily routine. Prioritize getting enough quality sleep, as sleep deprivation can lead to overeating and weight gain.
Managing Stress and Emotional Eating
A study that looked at long-term weight success found that people who had a greater ability to handle life stress were more likely to achieve and stick to their goals. It’s well known that stress and negative emotions are linked to binge eating. Stress not only triggers food cravings as a way of activating the reward centres of the brain but it’s also thought to induce metabolic changes that promote body fat mass. This can be a major roadblock in your journey to success. If binge eating is a problem for you, you might need to take a more behavioural approach to your diet. Counselling and behavioural therapy can help to challenge your internal links with emotions and eating.
Promoting Eudaimonia
To stay motivated, ask yourself how you will enhance your sense of meaning and purpose. They can be strong motivators for achieving your goals. It’s not just the service or job that inspires E-rewards either. The concept of E-rewards can be traced back to Aristotle, who believed that the highest level of human good was not about satisfying one’s appetites, but about striving to express the best that is within us. As Aristotle points out, the first and foremost ultimate goal of all living humans is this feeling of well-being, which must be the primary focus if we are to achieve any of our health-related goals.
To truly feel E-rewards, you need to feel like you are flourishing in your life. To start this process, ask yourself how much of your day you spend in activities that nurture this sense of self. According to Carol Ryff, there are six areas of your life that you can reshape to enhance these E-rewards: greater self-acceptance, higher-quality relationships, being in charge of your life, owning your own opinions even when others oppose them, personal growth, and having a strong intrinsic sense of purpose. We tend to focus on H-rewards to motivate ourselves to achieve our goals. It’s the fuel that drives success but sometimes you might be running on empty: motivation.
The Role of Exercise
You can lose weight without exercise, but it's harder to do. Exercise has many other benefits. It can lift your mood, lower blood pressure and help you sleep better. Exercise helps you keep off the weight that you lose too. How many calories you burn depends on how often, how long and how hard you exercise. One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. Work up to at least 30 minutes of aerobic exercise most days of the week. Also aim to do strength training exercises at least twice a week. Any extra movement helps you burn calories. So think about ways to move more during the day.
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Rewarding Progress and Tracking Success
The Importance of Rewards
Rewarding yourself for reaching weight loss milestones is a fantastic motivator. These rewards don’t have to be extravagant; they can be simple treats that celebrate your achievements. Consider treating yourself to a spa day, a new book, or your favorite healthy meal. Create a reward system that aligns with your goals and preferences. For example, set up a reward for every five pounds lost or for consistently sticking to your exercise routine for a month.
Tracking Your Journey
Keeping track of your progress is crucial for staying motivated. Whether you prefer a journal, a fitness app, or regular photos, tracking your journey allows you to see how far you’ve come. Consistent tracking keeps you accountable and provides a visual representation of your achievements. When you can see your progress over time, it becomes easier to stay motivated. Studies show that people who self-monitor or track their goals will be twice as likely to achieve them.
Keeping a Weight Loss Journal
Self-monitoring is important for weight loss, motivation, and success. Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss than those who seldomly or infrequently self-monitor. To keep a food journal correctly, you must write down everything you eat. You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.
Avoiding Common Pitfalls
The All-or-Nothing Mindset
Avoid strict diets that completely eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight or see their desired outcome. You don’t have to be perfect to lose weight. If you have an “all or nothing” approach, you’re less likely to achieve your goals.
Dealing with Setbacks
You'll likely have some setbacks on your weight-loss journey. But don't give up after a setback. Simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle.
The Importance of Forgiveness
Don't give up after one indulgence. Have you ever had a healthy day of eating and then, bam! One giant slice of chocolate cake comes to ruin the day. What do you do next now your healthy day is compromised? Eat pizza? Chocolate? Sweets? It’s very common to feel the need to further indulge once your diet has been broken but this particular attitude is what hinders your weight loss results, rather than the slice of chocolate cake itself. You gain weight when you consistently consume more calories than you burn. If you’ve been following a healthy routine but eat one slice of chocolate cake, then your success won’t be compromised.
Staying Positive
People who use “change talk” or motivational interviewing are more likely to follow through with plans. Change talk involves making statements about your commitment to behavioral changes, the reasons behind them, and the steps you’ll take or are taking to reach your goals. Start talking positively about your weight loss. You can talk about the steps you’re going to take out loud.
Practical Tips for Staying on Track
Put Your Motivation in Writing
Keep in mind why you want to lose weight. Note the difference it will make to your heart, the rest of your body, and your mood. Keep it handy, so you can read it when you need inspiration. Believe in yourself. Expect to be successful. A good attitude toward weight loss and good health is key. If things get tough, reach out to a dieting buddy or a sympathetic friend or family member for encouragement.
Weigh Yourself Regularly
Statistics show that daily weighing leads to more consistent weight loss. If you see the number on the scale rise, you have an immediate opportunity to do something about it such as moving more or eating smaller food portions.
Manage Your Splurges
If you really want a big piece of pie as an occasional treat, be sure you cut down on calories somewhere else or spend more time working out. Keep a record. Write down what you eat every day and how much exercise you are getting. Read your notes regularly. This can really help. It’s a proven way to lose weight.
Watch Your Portions
The more you put on your plate, the more you will eat. Go easy on rich, high-calorie food. Help yourself to larger portions of vegetables, salads, and broth-based soups.
Make Time for Fitness
Physical activity burns calories and relieves stress. If your schedule is tight or you miss an exercise session, think about how you can make up for it. Take 10-minute breaks throughout the day to walk around the block. Use a pedometer to see how many steps you take and how many more you can add.
Enjoy How You Feel
As you lose weight and exercise, you'll probably feel better than you did before. You may also find you sleep better and have more energy. Even losing just a few pounds can do wonders for your body and your outlook. Let that progress inspire you to keep going.
Take Charge of Your Cravings
If you really crave something sweet, try a small portion. Eat it slowly, savor every bite, and resist the urge to reach for more.
Planning for Challenges
Everyday stressors will pop up. Finding ways to plan for them and developing coping skills will help you stay motivated no matter what life throws your way. Try to mentally contrast. This is when you spend a few minutes imagining that you’ve reached your goal weight and then spend another few minutes imagining any possible obstacles, such as holidays or social events, that may get in the way.
Adopting a Dog
Dogs can be the perfect weight loss companions. Studies show that having a dog can help you lose weight. A 2020 study found that people who lived with a dog for 1 month walked an average of 2,589 additional steps per day and increased their standing time per day compared to people who did not have a dog. As an added bonus, pet ownership has been shown to improve overall health and well-being. It has been linked to:decreased stress and cortisol levelsincreased oxytocin levelsreduced risk of heart disease, stroke, and all-cause mortalitydirect social support. Talk with your doctor about adopting a dog if you have pet allergies. Dog ownership isn’t for everyone, but you can offer to walk a friend or family member’s dog instead.
Dietary Strategies for Weight Loss
Lowering Calorie Intake
To lose weight, you need to lower the total calories you take in from food and drinks. One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. These are known as plant-based foods. They're low in calories and high in fiber. Fiber helps you feel full. Eat at least four servings of vegetables and three servings of fruits a day. Have whole grains, such as brown rice, barley, and whole-wheat bread and pasta. Use healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils. Limit foods and drinks that have added sugar. These include desserts, jellies and sodas. Focus on eating fresh foods. They have more nutrition than processed foods. Processed foods often come in a box or a can. It's a good idea to be mindful while you eat. Focus on each bite of food. This helps you enjoy the taste. It also makes you more aware of when you feel full. Try to not to watch TV or stare at your phone during meals.
The Mediterranean Diet
The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oil-and only modest amounts of meat and cheese. The Mediterranean diet is more than just about food, though.
Mindful Eating
Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Pay attention. Eat slowly, savoring the smells and textures of your food. Mix things up to focus on the experience of eating. Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough.
Reducing Sugar Intake
Even if you’re cutting calories, that doesn’t necessarily mean you have to eat less food. It’s generally okay to eat as many non-starchy vegetables as you want-you’ll feel full before you’ve overdone it on the calories. Add fruit to low sugar cereal-blueberries, strawberries, sliced bananas. Add more veggies to your favorite main courses to make your dish more substantial. Cook your own meals at home. This allows you to control both portion size and what goes into the food. Serve yourself smaller portions. Use small plates, bowls, and cups to make your portions appear larger. Eat early. Studies suggest that consuming more of your daily calories at earlier meals and fewer at dinner may help you drop more pounds. Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast until breakfast the next morning. Plan your meals and snacks ahead of time. You can create your own small portion snacks in plastic bags or containers. Drink more water. Limit the amount of tempting foods you have at home.
Long-Term Success Strategies
Making Healthy Changes a Way of Life
It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life. Think about negative habits or other challenges that have kept you from losing weight in the past.
Staying Physically Active
Stay physically active. Keep a food log. Eat breakfast every day. Include quality protein, such as eggs, nuts, seeds, or Greek yogurt. Unprocessed carbohydrates from sprouted grain bread, fruits, and veggies are best. Regularly check the scale. Watch less television.
Remembering Your Incentive
When motivation levels are low, remember why you decided to lose weight in the first place. A lot of the dangerous risks that come with being obese or overweight aren’t visible which makes it easy to put off a healthy diet until tomorrow. Unfortunately, this doesn’t mean that those health risks don’t exist.
Obese and overweight people are more at risk of mortality and associated morbidities or diseases including hypertension (extremely high blood pressure), high cholesterol, type 2 diabetes and coronary heart disease. Strong evidence shows that your risk of all of the above will be reduced as a result of weight loss.
The Rewards
There are two kinds of rewards: hedonia and eudaimonia. Hedonia (H-rewards) includes superficial pleasures such as weight loss, looking good, and acceptance by others. These rewards are more concrete and often short-lived. Eudaimonia (E-rewards), on the other hand, refers to a sense of meaning and purpose that contributes to overall well-being. The greater the size of a self-processing region in your brain called the insula, the higher your E-rewards. Specifically, if you have a large insula, your senses of personal growth, positive relations with others, and personal purpose are high. E-rewards also motivate you by activating the brain’s reward region, the ventral striatum. You feel less depressed when this part of the brain is activated.