1. Choose an attainable goal
Many people fail to reach their fitness goals because of one thing: they don’t have clear, realistic goals. You might have heard about diet plans and products that claim easy and fast weight loss. Some even claim that you can see huge results in just a few days. However, professional weight loss coaches and nutritionists recommend losing just one to two pounds a week.
Having unrealistic goals will just cause feelings of disappointment and frustration. Setting self-determined goals can help you stick to your journey. Small weight loss of 5% to 10% of your weight can already have a positive impact on your health. These include lowering cholesterol levels, improving blood sugar control, and reducing risks of heart disease and certain cancers.
2. Pick a plan that suits your lifestyle
Choosing the best weight loss plan is a tough task to do. There are hundreds of weight loss diet plans out there, but most of them focus on cutting calories. While this can lead to weight loss, cutting your calorie intake is not good for your health. Many experts suggest avoiding strict diets that involves getting rid of certain food and promising rapid weight loss. Find the best plan that fits your lifestyle and maintain your weight loss motivation.
You can also create a custom plan that does not include quick fixes and extreme dietary habits. If this sounds more interesting to you, be sure to focus first on small habits. Change your current eating style by preparing your meals differently or downsizing portions.
3. Keep a weight loss journal
Having a weight loss or food diary journal is one of the underrated tips that actually work. Keeping a journal promotes self-monitoring, which is essential for motivation and success. In fact, studies found that individuals who monitor their food intake tend to be more successful in losing weight and maintaining it.
Keeping a food or weight loss journal requires you to write down everything you eat, from those little snacks to your full meals. You can also treat your journal as your overall wellness diary, where you jot down your emotions and thoughts along the way. Doing so is helpful in determining hidden triggers for overeating and unhealthy habits. Using an app or pen and paper as your journal are proven both effective.
4. Avoid comparing yourself
Comparing yourself to super-thin models in magazines and social media is an effective way to lose your motivation. According to wellness coaches, comparisons can badly hurt the progress. The worse is, this can potentially lead to the creation of unrealistic self-standards and discouragement to complete the fitness goals. Other negative impacts of comparison include getting confused about your own goals, feeling stress, powerless and unhappy, and working on the wrong habits.
Instead of spending your time scrolling through the images of other people’s bodies, stay inspired by focusing on yourself. Take photos of that hard-working body and appreciate even your smallest progress.
5. Reward yourself along the way
Losing weight is a tough journey, which makes small wins valid reasons to celebrate. In fact, studies suggest that rewards can keep a person motivated to complete their workout or fitness goal. Treat yourself with things or activities that you love or that make you happy. Go buy a new pair of running shoes or a new set of workout clothes. Don’t underestimate the power of shopping. It’s not called a great motivator for nothing. Or better yet, treat yourself with a delicious cupcake after a week of intense workout and diet.
Stop thinking that motivation is a random force that will just come and go whenever it likes. Many weight loss coaches agree that staying motivated is a skill that you can learn and master over time. That being said, we recommend that you look deeper into your lifestyle and find more ways to maintain that motivation. Start off with these simple strategies and move toward the peak.