Staying motivated is one of the hardest parts of getting in shape. However, studies have demonstrated motivation is tied directly to significant weight loss success stories. According to a 2012 study published in the International Journal of Behavior Nutrition and Physical Activity, strategies to enhance inner motivation for weight loss are more likely to result in long-lasting behavior changes. Top weight loss practitioner tips for staying motivated through your journey includes the following:
Choose the Right Weight Loss Plan
One of the key aspects of staying motivated during weight loss is selecting a weight loss program that works best for your lifestyle. Very strict diets with extremely low-calorie counts are difficult to follow for significant periods of time. The best types of weight loss plans recommend eating a well-rounded diet with smaller portions. The focus is more on healthy foods, such as lean proteins, vegetables, and fruits. Exercise is important and should be worked into your daily routine naturally. Extreme diets may cause fast weight loss, but the pounds are likely to creep back on as soon as you stop the plan. Slow and steady weight loss is best for those who want to keep the extra pounds off for good.
Monitor Eating Habits Closely
A surprising way to stay motivated when losing weight is to keep a food journal. Record every single food and drink item that passes your lips. After the first couple of days, you’ll likely be surprised at how much you’re truly eating each day. Download an app to help you monitor what you’re eating and also to track calories, sugar, carbohydrates, and more. Stay consistent with keeping up with a food diary, even if you have dietary slip-ups during your weight loss journey.
Check Progress Routinely
The scale isn’t always our friend. Although your weight fluctuates throughout the day, it’s not unusual to feel discouraged when you step on the scale. If you have been eating well and exercising regularly, you expect results. The Centers for Disease Control recommends monitoring your weight regularly to stay on course. To keep motivated, don’t weigh yourself daily. Instead, do a weekly weigh-in to track progress. The best time to step on the scale is the first thing in the morning. Many individuals attempt to lose weight also choose to use other measurements besides the scale. You could take your measurements on a weekly basis or calculate your body mass index (BMI).
Whether your results are good or bad, you can use either to stay motivated. If you have achieved weight loss, then you know to stay on track. If you haven’t lost weight, then make changes to your diet and exercise plan to get the results you desire.
Weight loss always works better with a friend. Positive feedback and support are big motivating factors for those attempting to get healthier. Ideally, hook up with a weight loss buddy to check in on progress. Plan workouts together to confirm you’re both keeping up with an exercise routine. Support options are available online and through weight loss groups. Support groups provide a safe space to voice any fears and celebrate successes. Don’t be afraid to talk about any bumps in the road and get advice on how to overcome the challenges of keeping up a healthy lifestyle.
Celebrate Your Successes
Provide non-food rewards to celebrate a weight loss milestone, suggests the U.S. Department of Health and Human Services. Each individual has different motivating factors. Set a goal at the start of your journey and each time you meet a new milestone, splurge on a personal reward. Maybe you have been eyeing a new dress at your favorite department store. There could be a vacation spot that you’ve wanted to check out for months. Losing weight is a cause for celebration and don’t feel shy about reveling in the achievement.
Although a big reward is great to plan out when you reach your goal weight, use smaller rewards along the way to stay on track. Rewards could be as simple as treating yourself to a movie or getting a massage at the local spa. Milestones for rewards should be realistic. Don’t set impossible weight loss goals that will only discourage any progress you make.
A weight-loss practitioner from Dr. Urshan Health and Weight Loss Centers in Largo, Brandon, and Tampa is available to assist with your weight loss journey. Our programs emphasize the importance of weight-loss strategies that are effective and long-lasting. Our programs never rely on “quick-fixes” such as extreme diets and pills. Contact us today to learn about how we can help you along with your goal for a healthier body.