How to Motivate Yourself to Lose Weight

Mar 16, 2021

We are all motivated to lose weight but motivation is a temporary emotion. Just like you can’t feel sad or angry all the time, you can’t feel motivated all the time. If you recognize that it’s just a small obstacle in your life, you’ll be much more motivated to get back in the game.
Whether you’re losing weight, getting your fitness back, training for a competition or improving your health, this blog outlines some tips and strategies to get you motivated and get yourself back on track.

1# Set goals

Setting unrealistic goals and not keeping track of your progress will make you feel that you’re struggling. Most people have a great idea of how they want to look but they fail to set goals on how it is going to look like. The downside of aimless exercises is that skipping them doesn’t feel like you’re impending progress toward a goal.
If you want motivation to lose weight, you should understand what you are hoping to achieve and what the journey is going to look like. By choosing realistic goals and expectations with yourself, you’re more likely to hit your targets instead of opting for unhealthy means to do so.
Write down a full list of what you want to change then start identifying your weaknesses that’s stopping you from making the change. Once the list is completed, decide how you are going to achieve your goals and how you are going to do it.
Keep in mind that weight loss progress isn’t always steady. This means that you need to stay motivated and set yourself up for success as you reach your overall end goal.

2# Prepare your meals

A healthy, home-cooked meal may be the best recipe for sustainable weight loss. If you have planned out healthy meals for the week, you’re then setting yourself up for weight loss success. It’s also less likely for you to dine out if you already have a healthy meal waiting for you at home.
A study done by Public Health Nutrition found out that not having enough time for healthy eating can be a barrier to your weight loss motivation. That is why the solution to this is to make meal prep easier. Try to meal prep on one weekend day to get in the habit of cooking more. You will then have no excuses for not making your meals during a busy week.

3# Build a support system

your meals during a busy week.
3# Build a support system
Research shows that connecting with people who become a source of support in your weight loss efforts without criticism, judgment or unsolicited advice can help increase your motivation. While trying to lose weight may make you feel like you’re suffering alone, having accountability buddies can help you combat this.
A support system is an excellent source of encouragement to help you stay on track. Just by simply sharing your goals, you reinforce the commitment in your mind.
There are several ways to find the people who are willing to embark on your weight loss journey with you. You can find support in your inner circle by asking a family member or a friend to be your workout partner. You can also join a social network or a virtual workout class. You may even be lucky enough to find a new gym buddy.

4# Reward yourself

This is purely psychological. Give yourself credit for even the smallest successes to encourage you and help you stay motivated. Whether you notice a significant achievement or reach a goal, incorporating positive reinforcement seems like a no-brainer. This will give you something to look forward to and make the journey more enjoyable.
Focus on rewards that are not food-related and will make you feel good. Even if you don’t have a lot of money to spend on rewards, you can still reward yourself with something you enjoy such as spending a day at the spa or buying a new item of clothing.

5# Make it more fun

Repeating the same exercises over and over can become monotonous. Shedding pounds can be a difficult process that requires long-term commitment. Find a type of exercise you enjoy and a system that works for you to keep your weight loss efforts consistent.
To avoid boredom, try re-arranging their order or substituting alternatives By switching things up, you’ll keep both your body and mind invested in the activity.
Choose workouts that suit your personality, try new healthy recipes or go on active dates with your significant other. These are just some of the ways you can make to turn your weight loss process into a more enjoyable one. Plus, it’ll be easier for you to stick with.

Dr. Mustafa H. Alibhai

Dr. Alibhai, a board-certified general surgeon, passionately leads Nova Bariatrics and General Surgery. Formerly an Assistant Professor at McGovern Medical School, he’s a Fellow of the American College of Surgeons and the American Society of Metabolic and Bariatric Surgeons. His academic journey includes a Bachelor’s from Southern Methodist University, Medical School at UT Southwestern, and residencies at UT Southwestern. Specializing further, he completed Bariatric and Robotic Fellowships, advancing surgical techniques with a focus on patient well-being.



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