A specific reason and a clear plan will help in achieving your goal to lose weight.
Sometimes it seems impossible to start and stick to a healthy weight loss plan. Often people just do not have enough motivation to start, or they soon lose it. Fortunately, you can work on increasing motivation. And these five tips will help you.
- Decide why you want to lose weight
Identify all the reasons why you want to lose weight, and write them down. It will help you stay committed and motivated to achieve your weight loss goals. Try to read them daily and use them as a reminder when you are ready to deviate from your plans. These reasons include preventing the development of diabetes, the opportunity to walk with children or grandchildren, a better appearance, increased self-esteem, or the opportunity to put on your favorite suit again. Many people start losing weight because their doctor advised it. But studies show that people achieve more success if their motivation to lose weight comes from within.
- Have realistic expectations
Many diets and weight loss programs promise quick and easy weight loss. However, most practicing nutritionists recommend focusing on a rate of 0.5-1 kilogram per week. Unattainable goals can cause feelings of frustration and make you give up. On the contrary, setting and achieving real goals leads to a sense of accomplishment. Moreover, people who achieve their weight loss goals are more likely to maintain weight loss in the long run. Even a small weight loss (5-10 % of your body weight) can have a big impact on your health.
- Focus on the goals of the process
Many people, trying to lose weight, set themselves only the goals they want to achieve in the end. However, focusing only on achieving the results can undermine your motivation. They often seem too far away and unattainable.
Instead, you should set goals related to the process or actions that you intend to take to achieve the desired result. For example, the goal of the process is to train four times a week. Studies have shown that those who were focused on the process were more likely to lose weight and less likely to disrupt their diet, while those who focused only on the results of weight loss.
- Choose a plan suited to your lifestyle
Make a weight loss plan that you can stick to and avoid programs that would be almost impossible to follow in the long run. Although there are hundreds of different diets, most of them are based on calorie reduction. Reducing the amount of their consumption will lead to weight loss. But it has been found that adherence to strict diets ending in frequent breakdowns (the so-called yo-yo effect) serves as a predictor of weight gain in the future.
So, avoid restrictive diets that completely exclude certain foods. Studies have shown that people with an all-or-nothing mindset are less likely to lose weight. Instead, consider creating your personalized nutrition plan aimed at forming healthy eating habits.
- Keep a weight loss diary
Self-control is crucial for motivation and success in losing weight. Studies have shown that people who monitor their food intake are more likely to lose weight and maintain the result. To keep a proper food diary, you should write down everything you eat. It includes all meals and snacks. You can also write down your emotions in the food diary. It will help you identify the triggers of overeating and find healthier ways to deal with them.