Worldwide, people struggle when it comes to losing weight with obesity numbers tripling since 1975. If you’ve ever dieted, you know it’s not easy.
Sometimes it’s tough keeping your spirits up when the scale takes so long to go down. But whether you’re new to dieting or working on those last few pounds, everyone needs some weight-loss motivation.
Do you feel like you’ve lost your willpower? Dieting isn’t about willpower. You need great motivation that isn’t only about “looking better.”
Here are 7 great ways to stay motivated and lose weight.
1. Track Progress
Tracking your progress helps you maintain motivation. There are those who swear off the scale. But if you wait until your pants are too tight, you’ll only have more to lose.
Instead, weigh yourself about once a week. When you see the scale go up a pound or two, reduce your intake before it’s five pounds.
Weigh yourself at the same time each day. The morning is a great time. Weigh yourself before you eat or put on your clothes.
Track your progress in a journal.
2. Make an Internal Connection
This one’s tough for a lot of people. But it’s also important. Emotional eating and bad eating habits are hard to break.
Dieting is easier if you spend some time looking within first.
Ask yourself a few questions:
- What triggers overeating?
- What types of foods are a problem?
- Do I eat out of boredom or stress?
- Do I eat when I’m angry or sad?
Pay close attention to your eating habits. Use your progress journal and notice what triggers overeating.
Notice the types of foods you eat for comfort. Processed foods, simple carbs, and sugar are addicting. The more you cut those foods from your diet, the less you’ll crave them.
Get in touch with your inner wisdom and intuition through meditation or prayer. Loving yourself is a big piece of the dieting puzzle. Be nicer to yourself.
Do you engage in a lot of negative self-talk? Stop! Talk to yourself the way you’d talk to a good friend.
Be kind and loving. It’s surprising how much positive thoughts and feelings help with motivation.
3. Do What Works for You
Everyone is different. Not everyone wakes up with an appetite. You’ve heard all your life that eating breakfast raises your metabolism and helps you lose weight.
New studies reveal that skipping breakfast has no effect on 24-hour energy expenditure. Don’t force yourself to eat breakfast unless you find skipping it causes binge eating later in the day.
You won’t stick to any diet if it doesn’t work well for you. Find what motivates your weight loss and stay with it.
But remember that everyone benefits from lots of fruits and vegetables. The fibre in fruits and vegetables fills you up and makes it harder to overeat. They’re also packed with vitamins and essential nutrients.
4. Know Your Weaknesses
If you know simple carbs are a weakness, remove them from the house. When temptation is part of your environment, you’ll fail.
Fatigue, stress, and anxiety are common eating triggers. If your favourite cheat foods are in the house, you’ll eat them when you’re triggered.
Indulge in your favourite foods now and then so you don’t feel deprived. But avoid them on a day-to-day basis.
Identify the people in your life who sabotage your diet. These are the people who pressure you about eating. Does your best friend offer you sugar-laden treats whenever you’re visiting?
Practice reacting. Have a talk, and let her know you’re serious about getting healthy and staying healthy. A good diet is about more than being thin.
Eating a nutritious diet helps you avoid diabetes, heart disease, and stroke.
5. Make Room for Exercise
Exercise is an important part of good health. Weight loss is only one of the many benefits your body gets from regular exercise.
But remember that exercise doesn’t give you license to eat a ton of extra calories! Are you new to exercise? Try a walking program.
Walking gets you on your feet, lifts your mood, and heightens your cognitive function.
6. Sleep More
Here’s one everyone loves! Sleep more. Sleep does all kinds of good things for your body.
When you’re short on sleep, your cortisol level goes up. Cortisol is a stress hormone. When it’s present in abundance, losing weight is harder because it signals your body to conserve fat.
Sleep deprivation is akin to being drunk. It impairs your cognitive functions and decision making is harder.
When you’re drunk, you don’t make the best decisions. And often you make outright bad decisions.
Aim for at least 7 hours of sleep per night.
7. Reward Yourself
Staying motivated is tough if you don’t reward yourself now and then. But think about rewards other than food.
An ice-cream sundae might seem like a good reward. But it could set you back on your weight-loss goals.
Instead, how about a new outfit or a facial? Think of something you’ll enjoy that won’t impede your progress. If you’re enjoying a daily walk, get yourself a nice new pair of walking shoes.
Little rewards along the way help you maintain motivation and stick to your new lifestyle. Dieting shouldn’t be a way of life. Learning healthy new habits and ways of eating should be.
Maintaining Weight-Loss Motivation
It’s hard maintaining your weight-loss motivation. But over time, make your new habits your regular habits.
Track your progress using a scale, tape measure, and a journal or whatever else works for you. Take some time to look within yourself and discover what makes you crave certain foods.
Figure out your eating triggers and learn to avoid them. Empty the house of tempting foods like sweets and simple carbs.
Having a treat now and then is fine, but make treats the exception. Learn what works for you and stick to it.
Get plenty of sleep and add in a regular exercise routine. Pretty soon, you’ll feel so much better, you’ll make the habits your routine.
Don’t forget to reward yourself! Have fun and enjoy life. Buy a new outfit or get a massage.
Looking for more great health and nutrition advice? Keep checking our blog!