Weight control motivation -
If you aren't losing weight right away, don't get discouraged. Losing weight takes time, and often requires hard work , Chunking this out into more feasible goals can help you plan better and make the process feel less difficult, meaning you are more likely to stick to your diet and taste success in goals in the end.
Start by changing one or two things that feel more manageable. These could be bad habits that are holding you back or areas where you feel a small change may make the biggest impact. For example, if your diet is way out of whack and you have a hard time eating healthy , start by cutting out dessert after dinner, or adding one vegetable a day.
These goals may seem small at first, but small actions can lead to bigger results. In addition, giving yourself the opportunity to celebrate a win, even a small one, is motivating in itself. Consider cutting out one can of soda a day or removing 1. Either of these moves could help you cut enough calories to lose almost 15 pounds in a year.
Walk 1 mile at lunch. A daily stroll like this can help you burn enough calories to lose 10 pounds this year. Not only are these smaller changes easier, but they can slip into your normal routine and inspire you to make bigger, harder changes when you start to see results.
A major key to lasting results hinges on the ability to enjoy the journey. Take the hardships, figure out new ways to conquer them, and test yourself each and every day. Don't just focus on the end result , like reaching a goal weight or looking a certain way.
If you fall into a pattern of only looking forward to the reward, you will lose sight of the process pretty easily. You may even look for ways to cheat the process.
Which will never lead to the same results as pure hard work and discipline. Not to mention, it's harder to establish the habits you need to maintain your results if you're rushing towards the finish line.
Bottom line, if your health change is making you miserable, it might be worth taking a step back and figuring out why that is. Perhaps your diet isn't the right fit for you , or maybe you are being too restrictive with yourself.
Having people on your team can make a huge difference in helping you get motivated and stay on top of your weight loss goals. Whether they are joining you in making a change or just serving as a cheerleader, research suggests that social support may be a key influence over your weight loss progress 7 , 8.
And it doesn't seem to matter whether it is over social media or in person. It's no wonder why so many successful weight loss programs use a community approach to losing weight. And on the flip side, surrounding yourself with people who undermine your achievements or hold you back in some way can have negative impacts on your motivation to lose weight.
Not ready to join a team? Consider just sharing your goals on your own social media. Not only will this help hold you accountable, but you might be surprised when other people jump on the bandwagon or show support 9.
And you could be inspiring other people without even realizing it. Try not to focus on how fast or perfectly you achieve your weight goals, and instead shift your thinking towards consistent progress.
You might be able to hit your goals perfectly for multiple days or weeks at a time, but perfection isn't sustainable long-term and some days are bound to be harder than others.
Not to mention falling off the wagon can bruise your ego and hinder your motivation. Consistency is more about focusing on hitting your goals most of the time or repeating the same behaviors for an extended period of time so that the average sum of your behaviors continues to move you in the right direction overall.
If you are consistent with your eating, food tracking, or exercise, you're more likely to see results. This is why picking smaller goals and aiming to stick to them most days of the week has been shown to promote more sustainable weight management Movement creates movement. Think progress over perfection, and remind yourself that putting one foot in front of the other is how you get to your desired goal.
Any sort of movement is better than no movement whatsoever. Failure does not mean the end. Weight loss is a journey and failures are nothing but a few bumps in the road. Better yet, thinking of failure as an opportunity to strengthen your approach and resolve might even help you.
Embracing creates acceptance, and acceptance creates flow. The saying 'what you resist, persists' can be applied here.
Resisting the bumps on the road will create walls and tension, versus surrendering to whatever one defines as a failure. Keeping a positive mindset, even in defeat, is key to maintaining motivation.
And staying positive is really all in how you look at it. Everything we've achieved in our lives, from learning to walk, speak, or play a sport, likely involved many failed attempts. If we had just given up each time we failed, we would have never made it.
Failure is a part of growth. It is how we learn to adapt, fine-tune, and get better at what we are trying to succeed at. Learning to embrace failure with this type of mindset can teach you resilience and equip you with the know-how to stick to your diet better and live a healthier life overall.
The longer we stay in it and the more we learn, the better we get! So instead of beating yourself up when failure hits, treat yourself with some kindness and see what you can get out of this opportunity you stumbled upon. What did you learn?
How can you use this to get stronger, better, and achieve more overall? The amount of motivation you have is directly related to how difficult you perceive the change to be, and how likely you are to be rewarded.
For example: if your boss told you that if you did an excellent job on the next presentation you would get promoted to that position you really wanted, you would probably master that presentation. You're voluntarily choosing to engage in the necessary movements to produce these results because you see a high reward attached to them.
Finding opportunities to pat yourself on the back, no matter how small, can be a great motivator to keep going. Look for non-food ways to celebrate little victories this way you won't wreck your progress like buying a new pair of shoes, taking yourself out to a movie, getting a massage, going on a weekend trip, taking a day off work to relax, etc.
Whatever it is that helps you keep those good vibes going and makes you want to accomplish more goals.
If you do want to have a cheat meal, don't use them as a reward. This will only strengthen a poor relationship with food and might make sticking to your diet long-term more challenging.
Instead, plan for cheat meals as a part of your consistent approach. Account for the calories in advance and remove any feelings of guilt or reward, and just enjoy the treat in the moment.
Losing weight can be a complicated process for many, and while the overall goal might be to shed a few pounds, you might want to look at weight loss more as a side effect of your goals rather than the end result.
This is because there is more than one way to measure success on a weight reduction diet, and if you get to a point when you aren't losing weight, it doesn't mean you aren't being successful.
You could be losing body fat weight and gaining muscle weight, or it could be changes in water weight, etc. Using "pounds lost" as the sole indicator for your success is not ideal and can mess with your motivation if things don't go as planned.
Instead, focus on how you feel, how your clothes are fitting, biometric markers like cholesterol, blood pressure, etc. Weight is only a number at the end of the day and doesn't always dictate how healthy you actually are.
We all know dieting is one of the hardest things to get motivated about and stay motivated. Results can be slow, and changing how you think about food and nutrition is not easy. Find tools and resources that help make this process easier, whether it is perfecting your meal prep , hiring a trainer, or considering a meal delivery program that cuts out most of the diet challenges you face.
Weight loss meal delivery programs can be a great way to stay consistent and avoid temptation, by having nutritious and calories controlled options on hand or on the go. Get more motivational tips for starting, succeeding, and maintaining your weight loss in this comprehensive guide written by health and nutrition experts.
Download your FREE Ultimate Guide to Weight Loss and Healthy Living below! Omnivore vs. Vegan: Which Diet is Better? Lost 20lb while vacationing. for that sleeve of cookies. Set your alarm for p. and go to the fridge to get the healthy snack you packed because you set a reminder on Sunday night to put it in a container so it was ready for work on Monday.
The trick to sticking with something is to set up your environment to support your decision to be healthier, says Josefsberg. The same goes for moving your home office from the comfy sofa to a not-as-comfy dining room chair so you get up and walk around more frequently.
You also can bias your healthy life to success by indulging your natural tendencies in setting up this environment. For an exercise example, put your running shoes where you can see them, such as right by the front door like, so you can't even open the door without it pushing them aside instead of hidden in your closet.
Keep your fruit in a bowl where you see it and your vegetable snacks at eye line in your fridge. Out of sight, out of mind is true—as is the reverse.
Really bad diets completely exclude foods or, even worse, entire food groups. So if you eat any of these foods, you "fail" on the diet. Don't buy in to any of that. Guilt and shame are not ingredients of a healthful diet and, in fact, can backfire if you're trying to make positive changes in your life.
No healthy diet is sunk by just one unhealthy meal. When you do indulge and you should! frame the meal of food within a larger context. How did you eat, overall, today? This week? This month? If the answer is something along the lines of "pretty dang good!
Research shows that a varied diet is healthful foods offers the best benefit for your overall well-being.
Plus: It keeps your taste buds interested. So you don't have to decide between a beef burger and a veggie burger. A truly healthful diet makes room for both beef burgers and veggie burgers and also chickpea, lentil, tuna, and, sure, plant-based "meat," burgers too.
Shopping is a powerful motivator. Do not underestimate the ability of a new pair of running shoes, weight lifting gloves, a fitness DVD, or an exercise streaming service to motivate you. Granted, this is not an excuse to shell out a ton of money for an exercise bike you'll likely use for a few months and then abandon.
Think small—an item that will boost your motivation if you find that it's been running low, not an item that you're hinging the entirety of your weight loss hopes upon.
Especially those wiser than you. Or at least wise enough to have their quotations memorialized in the zeitgeist. Here are a mere 30 inspirational quotes to help you find the motivation you need to workout.
Post-It note a few of them or set them as part of one of your reminders from tip 6! Set up some time to walk or run with a friend.
Plus, a training partner may even double the length of your workout, say researchers at Michigan State University. And, for the matter, any device you're using to track your weight loss progress. Instead, check in with yourself at the time you'd usually weigh yourself or download the day's data and see how you're feeling.
How's your energy level? Do you feel healthier than this time last week? Has your mood improved in any way? Because there are other ways to measure success.
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