Fat loss motivation -
These stories of weight loss success could spark your motivation to start down a path towards a new you. Focus on small changes and don't try to overhaul everything all at once, in an as fast amount of time as possible.
Not only does this set you up for failure, but the process itself becomes overwhelming and discouraging, causing you to lose your motivation pretty quickly. 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! Instead of waiting until you've reached the big finish line to reward yourself for weight loss, focus on small goals and give yourself rewards along the way.
It can be something simple like taking yourself for a pedicure once you've reached your first goal. At the halfway point, plan something amazing such as a day at the spa, suggests Susan Bartell, Psy.
You'll be less likely to throw in the towel when things get tough if you have interim rewards in place. Putting a special piece of your wardrobe on display is a great daily weight-loss inspiration. Pick something you'll look forward to wearing and hang it close to your mirror.
Since it's an item you already own or plan to wear, it's much less likely to be an unrealistic goal when compared to say, that photo of Gisele Bündchen and will help spike your motivation to keep hitting the gym.
When it comes to losing weight, partnering up with a friend or a team can help you stay motivated. According to a study published in the journal Obesity , the social influence of team-based weight-loss competitions can help you lose up to 20 percent more weight than you would if you did it alone.
Even more interesting is that team captains shed more weight than team members, which the researchers explain is likely due to their position and involvement in the group competition. According to the Mayo Clinic , having a friend who will take a walk or cook healthy meals with you can make it easier stay accountable and achieve your goals.
Take it one step further by getting your family involved — play tag with the kids and hit the gym with your partner on weekends. If you're really going to stay motivated to lose weight, the first thing you need to do is determine what actually motivates you, says Anne Dranitsaris, Ph.
For example, if you're inspired by your family, focus on how exercising will help you remain active in your children's lives well into your old age, she says. If you can redirect that healthy weight-loss motivation into a new action, your goal will automatically seem more compelling and achievable.
Consider turning to a dietitian or nutritionist for expert guidance on determining the right balance of healthy foods that are right for you. If your struggle to get motivated is triggering feelings of depression, anxiety, or insecurity, you may want to contact a therapist for help. The scale can be a helpful tool for measuring your progress, but many people get in the habit of weighing themselves too often.
Instead, Nichols recommends stepping on the scale once a week — or even every two weeks — to better track your progress. And in the meantime, paying attention to non-scale victories which can provide some serious inspiration. You know what they say: A picture is worth a thousand words.
Try tracking your progress by creating a weight-loss and fitness diary of photos, Take photos after a great workout or during a healthy meal to help you document the changes in your lifestyle and your body that you may not otherwise notice — and that the scale won't necessarily show.
Keep these images for yourself and just scroll through them when you need a little boost of weight-loss inspiration. Unfortunately, many people have a bad habit of using self-criticism as an inspirational tool, especially when it comes to weight-loss motivation, but not only does it not encourage, it could actually sabotage your efforts, says Vanessa Scotto , a life coach specializing in behavioral changes.
This increases the secretion of cortisol the "stress hormone" , which in turn causes cravings for fatty and sweet foods. Next time you find yourself in critique mode, place your hand on your heart. Just holding it there and taking a few deep breaths can help change your physiological state, silence the negativity, and allow you to look in the mirror and have a fresh experience, she says.
Stage your home to reflect the new you, suggests Tara Zimliki, a personal trainer and owner of Tara's Bootcamp. Stock and organize the fridge with healthy, prepped foods in clear containers, present fruit in beautiful bowls on countertops, get a shoe rack to display your sneakers right by the front door, keep the dirty laundry off exercise equipment, etc.
Adjusting your environment to reflect your weight loss and healthy lifestyle intentions can make it that much easier to stay on track, she says. Stuck wondering how to get motivated to lose weight?
Just one look at Khloe Kardashian's organized fridgewill definitely deliver some serious motivation. With more free weight-loss apps available than ever, instant weight-loss healthy living motivation is just a tap away. Whether you can't muster the drive to cook dinner try a healthy eating app such as BigOven to find recipes based on what's already in your pantry , need a little support download Fitocracy to team up with a buddy , or you're just looking for a new way to get moving try Zombies, Run!
Rewarding yourself with gifts along the way is great in theory but tough in practice — your schedule is already jam-packed! Make it more fun and realistic by getting your friends involved.
com member," says Nichols. Then for each 10 pounds she lost, she would open one of the gifts purchased by her friends for a really fun and surprising reward along her journey. Even if you do everything right, there will be times when the scale won't budge or the weight just doesn't seem to come off as quickly as you hoped.
Don't let that discourage you! Measure your progress in other ways, says Nichols. Set goals for fitness — running or swimming farther, sticking to your routine each day or week — and celebrate each of these mini accomplishments, she says.
If you find yourself feeling really uninspired or particularly down on your body, try shifting your focus to self-appreciation, suggests Scotto. Instead of beating yourself up for not losing a pound this week, be grateful for how your body moves and all the things it does for you it got you through a week's worth of workouts, right?
Shift your focus from how you look to how you function — cultivating gratitude for your senses, your limbs, your ability to dance, walk, and run, she says. And while there's no one answer as to how to stay motivated to lose weight, keeping a gratitude journal might help you.
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Table of Contents Why is it so hard to lose weight? Motivatiin Fat loss motivation get Peak performance gut health motivated to lose poss Set realistic goals Agility and speed supplements your food intake and exercise Engage motivatikn positive self-talk Motigation Fat loss motivation checklist or calendar Keep a weight-loss journal Do activities—and eat food—you enjoy Fight workout boredom Find a weight-loss or workout partner Get support How Forward helps you stay motivated to lose weight. Exercise and diet are key components for weight loss. But one without the other will only get you so far, because in order to lose weight, you have to burn more calories than you consume. Losing weight—and keeping it off—requires important, long-term lifestyle changes, and these changes are more difficult for some than they are for others.Video
How To Start Your Weight Loss \u0026 Fitness Journey // Weight Loss Motivation Motivatiom one ever said losing weight was easy and Motiation, if they motivatkon, Fat loss motivation were lying. But no motvation how prepared you Oats and immune system support you are for Fat loss motivation entire lifestyle overhaulFat shredding exercises are some things that can catch you totally by surprise like, uh, plateaus that can make you second guess your weight-loss motivation in the first place. First things first: Most people have their fair share of ups and downs while losing weight. But I get it, it's discouraging AF. Here's how these 15 women stayed motivated when things got tough on their weight-loss journeys.
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