5 Ways to Stay Motivated on Your Weight Loss Journey
Why are you motivated to lose weight? Everyone has a different reason for starting their journey.
According to a recent study by Obesity Reviews, the top motivations for weight loss are:
- 95% of people want to improve their wellbeing
- 84.6% of people wish to improve their physical fitness
- 73.9% of people would like to better their self-esteem
- 71.4% of people want to improve their appearance
- 46.2% of people want to lose weight for their spouse or partner
But, can people successfully lose weight and keep it off? That’s an age-old question that starts with motivation. That means, setting the tone for a positive and determined mindset.
In this article, we look at 5 ways to stay motivated in your weight loss journey, the importance of staying motivated, as well as how to overcome setbacks and challenges.
The first step is to identify your personal motivations for weight loss. Are you doing it for health reasons or perhaps to boost confidence? If you’re a little lost at first, don’t worry. Start by seeking inspiration from success stories and your role models.
It may also help to create a vision board. Visual reminders are a great way to reinspire yourself on a daily basis. Make sure to hang the board in a space you pass by often, like a bedroom door or an office wall.
It’s also a wise choice to connect with a supportive community and/or an accountability partner. Other people on the same journey can help you stay motivated; and it also makes for a little healthy competition.
It’s important to create specific and measurable goals before you get too far into your weight loss journey. Consider setting what’s known as SMART goals. These are Specific, Measurable, Achievable, Relevant, and Time-Bound goals. Defining these parameters ensures your objectives are attainable within a certain time frame.
You should also consider breaking up long-term goals into smaller milestones. This will help you create a timeline and plan of action for achieving those goals. Smaller steps help you stay focused and motivated, without getting too easily discouraged.
Remember to adjust your goals as needed. It’s OK to move the post up. This guarantees they remain attainable. For example, if you sprain your ankle, weight loss goals will have to be shifted to ensure you still meet them.
How will you know what goals are being met if you arent tracking progress? When you first begin your weight loss journey, it’s important to collect key metrics. This can be things like weight, waist measurements, and reps.
Starting with a baseline will make it easier to ascertain when you have made considerable progress. It can also show you when you’re falling behind, and may need to put in a little extra work.
Keep a record of achievements, no matter how big or small they are. Consistently reminding yourself of wins does wonders for staying motivated and on the right track.
If you’re finding it difficult to track all of the numbers, fitness apps can help you monitor progress. Some of the more popular tools include:
- Google Fit
- Apple Health
Consider celebrating important milestones with non-food related rewards. This can include things like self-care activities and fun hobbies. Take the time to reflect on how far you’ve come each day, to help you stay motivated for the future.
No one ever said working out had to be boring. As long as you’re body is moving, there is exercise taking place. This is where introducing variety is a smart move. To avoid monotony, try new activities and workouts. If you normally run on the treadmill, schedule a tennis lesson or explore a yoga class.
The same goes for your diet. Just because you’re eating clean, it doesn’t mean it has to be bland. Exploring different healthy recipes and meal options will open up the doors to all sorts of flavors that are good for your body. Embrace new foods and step outside of your comfort zone. You just might discover a new meal that is low in fat, but high in taste.
Be nice to yourself, especially when trying to lose weight. Allowing space for just a little grace will reduce stress levels. This means prioritizing things like restful sleep and stress management.
Positive self-talk is all about the practice of consciously using affirming and encouraging language when speaking to oneself. Replace negative and critical thoughts, with positive and supportive ones.
When you find yourself going down a bad self-thinking path, wipe the slate clean. Positive self talk has a profound impact on one’s mental and emotional well-being and self-confidence. It involves affirming statements like:
- “I am resilient”
- “I am capable”
- “I can handle this”
This type of talk reinforces a positive self-image and builds a stronger sense of self-belief.
It’s all about surrounding yourself with positive influences and supportive relationships. Engage in self-care activities that promote relaxation and rejuvenation, and cultivate a positive mindset through gratitude and affirmation practices.
This is an essential aspect of achieving weight loss success. It’s common to face challenges and setbacks on your journey, but how you respond and react makes a big difference. Here are a few ways in which you can analyze your obstacles and identify potential triggers:
Adopt a mindset that is focused on learning and continuous growth. Know that setbacks are not failures, but rather, opportunities for growth and improvement. Instead of getting discouraged, view setbacks as learning experiences that provide valuable insights into your habits, patterns, and areas for improvement.
Take a step back and objectively analyze the challenge you faced. Identify the factors that contributed to it, like:
- Emotional triggers
- Lack of planning
- External circumstances
Then, consider how you can address and mitigate these issues in the future.
The next step is to extract lessons and insights from the setback and challenge. Reflect on what worked and what didn’t. Identify any behaviors that may have contributed, and brainstorm strategies to address or avoid them in the future.
Assess whether your weight loss goals are achievable and realistic. Unrealistic expectations lead to frustration and setbacks. Set small, attainable goals which allow you to celebrate incremental progress. Focus on lifestyle changes that are sustainable, rather than quick fixes.
Additional Ways to Overcome Challenges
- Seek support
- Adjust your approach
- Celebrate progress
Remember, setbacks and challenges are a normal part of the weight loss journey. By adopting a positive and resilient mindset, learning from setbacks, and making adjustments, you can overcome obstacles and continue progressing toward your weight loss goals.
Staying motivated during your weight loss journey can mean the difference between failure and success. It’s important to start with what inspires you and set realistic goals. Monitor your progress, make it fun, and learn from your setbacks.
When facing obstacles, adjust your strategy and seek support. There are long-term benefits to maintaining motivation. All it takes is to believe in your ability to achieve these weight loss goals, and you will persevere.