If you followed us this week on our social media you will know that we focused on motivation and what it takes to do a your program correctly to get the best results.
Here is a summary plus for tips and information for you to put into action.
Determine why you want/need to lose weight and set your goals.
It may be to get thin for a wedding or assist in controlling a condition like Diabetes. Whatever your reason defining your goals will help you stay committed and motivated to reach your weight loss goals. Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment. Clearly define your weight loss goals and write them down. Make sure your motivation is driven from within for long-term success.
Keep a Weight Loss Journal
Self-monitoring is crucial to weight loss motivation and success. Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss. However, to keep a food journal correctly, you must write down everything you eat. Keeping a food journal can help you measure progress, identify triggers and hold yourself accountable. Ask your Weight Loss Coach to give you some tips and help you get started. In fact, losing 5–10% of your body weight can:
- Improve blood sugar control
- Reduce the risk of heart disease
- Lower cholesterol levels
- Reduce joint pain
- Reduce the risk of certain cancers
Celebrate Your Successes
Losing weight is hard, so celebrate all your successes to keep yourself motivated. Give yourself some credit when you accomplish a goal. Moreover, remember to celebrate behavior changes and not just reaching a certain number on the scale. Improve your motivation by rewarding yourself. However, it’s important to pick appropriate rewards. Avoid rewarding yourself with food. The following are some good examples of rewards:
- Getting a manicure
- Going to a movie
- Buying a new running top
Have Realistic Expectations
Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment. Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term.
Just a little weight loss of 5–10% of your body weight can have a large impact on your health. In fact, losing 5–10% of your body weight can:
- Improve blood sugar control
- Reduce the risk of heart disease
- Lower cholesterol levels
- Reduce joint pain
- Reduce the risk of certain cancers
Speak to your TLC-Weight-loss Coach to assist you to set realistic weight loss goals.
Make a commitment
Research shows that those who make a public commitment are more likely to follow through with their goals.
Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.
Find Support
People need regular support and positive feedback to stay motivated.Tell your close family and friends about your weight loss goals so they can help support you on your journey.
Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process. Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends.
Ensure you go to regular weigh ins. This will help hold you accountable and keep you motivated to lose weight.
Think and Talk Positively
People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight. Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to reach them.
Plan for Challenges and Setbacks
Every day stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way. There will always be holidays, birthdays or parties to attend. And there will always be stressors at work or with family.
It’s important to start problem solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation.
Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you.
In fact, studies have shown that people who are better at handling stress and have better coping strategies will lose more weight and keep it off longer.
It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope.
Learn to Love and Appreciate Your Body
Taking steps to improve your body image can help you lose more weight and maintain your weight loss.
The following activities can help boost your body image:
- Exercise
- Appreciate what your body can do
- Do something for yourself, such as getting a massage or manicure
- Surround yourself with positive people
- Stop comparing yourself to others, especially models
- Wear clothes you like and that fit you well
- Look in the mirror and say the things you like about yourself out loud
Find an Exercise You Enjoy
Physical activity is and important part of losing weight. Not only does it help you burn calories, but it also improves your well-being . The best kind is exercise you enjoy and can stick to. There are many different types and ways to exercise, and it’s important to explore different options to find one you enjoy.
Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home? Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.
Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.
So in conclusion:
Being motivated to lose weight is important for long-term weight loss success.People find different factors motivating, so it’s important to find out what helps motivate you, specifically.
Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. And don’t be afraid to ask for help when needed. With the proper tools and support, you can find and stay motivated to reach your weight loss goals.
Not yet doing a TLC-Program? Click on the contact us button at the top of the website and fill in the enquiry form. We can’t wait to assist you on your journey to wellbeing and to help you reach your goals.