How to be intrinsically motivated to lose weight Set realistic goals. Record your food intake and exercise. Do activities and eat food that you enjoy. Find a partner to lose weight or work out.
Losing weight is hard, so celebrate all your successes to stay motivated. Give yourself some credit when you’ve achieved a goal. Social media or weight loss websites with community pages are great places to share your successes and get support.. When you are proud of yourself, increase your motivation (.
When you can clearly define your weight loss goals, it helps you stay committed to the process and motivates you to achieve those goals at the same time. Research has shown that people are much more successful at losing weight when their motivation comes from within.. Research suggests that inspiration is an effective tool to motivate others to lose weight.. It can make it easier to progress toward your goals and improve your overall wellbeing so you can stay positive and enjoy the trip more (4,.
Consider skipping a can of lemonade per day or omitting 1.5 tablespoons of full-fat mayonnaise from your daily sandwich. Any of these measures could help you save enough calories to lose almost 15 pounds in a year.. A daily walk like this can help you burn enough calories to lose 10 pounds this year. When you add a scoop of protein powder to your smoothie, you can easily wrap it up..
A single scoop contains approximately 20 to 30 grams, depending on which type you choose. If you prefer solid foods, “think eggs and a whole grain cereal with filtered milk like Fairlife, which contains more protein than regular foods,” says Rosenbloom.. Think about how many times a week you would like to work out. Then, on a scale of 1 to 10, ask yourself how certain you are that you can hit that number each week, says Gentilcore.
Giving a 7 or an 8 is probably realistic and a good start.. But if you rate it at 4, you’ll have to rethink your plans. There’s no goal too small to start, especially if you’ve never worked out before.. The key is to commit to something you know you can achieve.
You can also use this trick at the gym. Simply choose a fitness goal that you want to achieve and then work to achieve it. It can be anything from walking a mile continuously to doing 10 repetitions of a bodyweight squat.. As can be seen in this study, mental contrasts are more motivating and lead to more action than mental pampering, which can trick your brain into thinking you’ve already succeeded and can result in you never taking action to achieve your goals..
Remember to give yourself flexibility and celebrate small successes on your weight loss journey. Try to read them daily and use them as a reminder when you’re tempted to deviate from your weight loss plans.. Losing weight takes time and often requires hard work. Breaking this down into more achievable goals allows you to plan better and make the process less difficult, so you’re more likely to stick to your diet and achieve success with your goals in the end.. Mindfulness ensures that you are aware of your “why” and the reason for starting your weight loss journey and are committed to making good decisions that support your ultimate goal..
It comes and goes and it’s completely normal to lose it more than once when trying to achieve a bigger goal.. In addition, giving yourself the opportunity to celebrate a victory, even a small one, is motivating in itself.. Instead of telling yourself that you want to lose X pounds, challenge yourself to subtract X points from any lab values that might be high, such as blood pressure or cholesterol levels.. Teaming up with friends or family who also want to lose weight can help you stay motivated when you’re struggling and you can hold each other accountable..
If you’re still struggling to get motivated, consider seeing a psychologist or dietician who is trained in motivational conversations, which have been proven to help people achieve their goals (1. Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss). (1) Another good way to stay motivated to lose weight is to celebrate every success you achieve along the way to your desired goal.. If you get into a pattern of just looking forward to the reward, it’s pretty easy to lose sight of the process.. Once you’ve identified the person you need to become to achieve your weight loss goals, start identifying with that person.. Professionals such as dieticians, exercise physiologists, and psychologists can help you increase your motivation and knowledge to achieve your weight loss goals..