Losing weight can be difficult. It is important to stay motivated on your journey. This article will cover how to do this by setting goals, rewarding yourself, tracking your progress and celebrating small victories.
When you find yourself lacking motivation, try to identify what’s stopping you. It may be something as simple as putting the box of cookies away or finding an enjoyable exercise.
1. Set Goals
Having clearly defined goals is the best way to stay motivated on your weight loss journey. Goals help you keep track of your progress, feel empowered and inspired, which are all essential factors in maintaining motivation on a weight loss journey.
Make sure that your goals are SMART: Specific, Measurable, Attainable, Relevant and Time-based. You want to set a measurable goal (like lose 15 pounds over three months), that is specific to you and attainable within the timeline you have chosen.
Try not to compare yourself to others, as this will only hurt your motivation. Remember that everyone is different, and what works for one person may not work for another. If you focus on comparing yourself to others, it is more likely that you will give up or get discouraged when you do not meet the expectations you have set for yourself.
Setting process goals instead of outcome goals can also be helpful in staying motivated. Outcome goals focus on what you hope to accomplish in the end, such as reaching your target weight, but they can often feel overwhelming and difficult to achieve. Process goals, on the other hand, are more about the small actions you can take to reach your goal, such as eating healthy and exercising regularly. (1)
When you have a list of SMART goals, put them somewhere visible that will remind you of your motivation. For example, you could place them on your fridge or bedroom mirror. You can also create a physical or virtual calendar or checklist that corresponds to your SMART goals. Adding dates to your calendar or checking off each task as you complete it can be a great way to stay on track and motivate yourself.
2. Reward Yourself
A key part of staying motivated on a weight loss journey is finding ways to reward yourself. While it’s important to make sure that you don’t reward yourself with food, rewarding yourself for reaching your goals and maintaining healthy habits can be a great way to stay motivated.
One way to keep your motivation up is by rewarding yourself with things that will help you achieve your goals, like a new running shirt or a fitness tracker. Other rewards that can help you stay motivated include taking yourself on a fun date or getting a pedicure. You can also reward yourself by focusing on the positives in your life. For example, if you have been feeling overwhelmed, spending time with friends and family can be a good way to focus on the positives in your life.
Another way to keep your motivation up is by establishing a morning routine that will get you off to a good start. Whether you want to do a 10-minute meditation or a quick stretch before work, having a routine will help set the tone for your day. This can help you focus on what is truly important in your life and avoid letting the stresses of daily life derail your weight loss goals.
You can also reward yourself by focusing on your accomplishments and the progress you have made. For example, if you finished your first 5K, take some time to celebrate it! You can also practice self-compassion by recognizing that it’s normal to have setbacks or even eat something unhealthy from time to time. This can help you be more forgiving if you do fall off the wagon, which may lead to a stronger willpower to stick with your goals.
3. Share Your Goals
Shared goals and accountability increase motivation. This is why a lot of people choose to share their goals and aspirations with others, either with friends and family or online forums and communities. This can provide motivation, support, and encouragement. However, it is important to be selective about who you share your goals with. Sharing your goals with the wrong people can actually be detrimental to your progress.
For example, if you share your goal to run a marathon with a friend, but haven’t signed up yet or even considered all of the training required to achieve that goal, you may be more likely to neglect your training and go back to your old ways. This is because you are receiving the early reward of success before putting in the work and achieving the actual goal.
Additionally, if you share your goals with someone who will criticize or downplay them, you are more likely to lose motivation and give up. Likewise, if you tell your coworkers about your goal to run a marathon, they are more likely to remind you of the time you missed out on that opportunity because of poor lifestyle choices.
To keep yourself motivated, consider sharing your goals with supportive and encouraging people, such as friends or community members who are also working towards weight loss goals. Or, try enlisting an accountability partner or coach to help you stay on track. They can provide you with the motivation and accountability you need to succeed. They can also provide valuable feedback and advice when you’re stuck or need a reminder of why your goals are so important. For instance, they can remind you that losing weight will improve your quality of life by allowing you to enjoy activities with your family or participate in your hobbies again.
4. Keep Track of Your Progress
Keeping track of your progress is an important part of staying motivated on your weight loss journey. This can be done in a variety of ways, including using a journal, tracking app or spreadsheet. Tracking your progress can help you stay on track for your goals and also give you a visual reminder of the changes you are making in your body. Taking progress photos can be especially helpful, as it will allow you to see the small, often hard-to-see changes that happen throughout your weight loss program.
It is also important to keep in mind that it is normal for motivation to come and go, so don’t get discouraged if you have a bad day or week. Try to find ways to boost your motivation when it starts to dwindle, like getting some exercise or eating healthier meals.
Another great way to keep track of your progress is to set milestones, such as reaching a certain number of pounds lost or completing a certain workout goal. These milestones can serve as a great source of inspiration for continuing your healthy lifestyle and can help you stay motivated when the going gets tough.
Gentilcore suggests that you create a calendar to mark each of the days that you plan on exercising, so you can cross them off as you complete them. This can help you stay accountable to your fitness goals and will provide a sense of accomplishment when you check off each completed day.
5. Celebrate Small Victories
Weight loss is often about more than the number on a scale, and it’s important to celebrate the non-scale victories (NSVs) that can help you stay motivated on your journey. These are the moments when you choose a healthier snack, overcome an obstacle in your workout, or make a positive change to your diet that will lead to long-term success. By recognizing these small changes, you can remind yourself that the progress you are making is not only worth it, but it’s also inspiring others to rewrite their own stories.
Getting motivated to start a weight loss journey can be challenging. However, staying motivated can be easier with the help of a support system or a professional, such as a dietitian or a trainer. Identifying the right resources for you is critical, and it may take some time to find the best match. Whether it’s a friend or support group, a workout buddy, or a professional, having someone to keep you accountable can be the difference between success and failure.
Having a support system can also be helpful when it comes to tracking your non-scale victories. You can track them in the same way you track your weight, whether it’s a document on your computer, a note in your phone, a special journal for NSVs, or even a simple blank journal. By keeping track of your successes, you can stay motivated on those days when the scale isn’t moving, and remember how far you have come in your journey. By taking one step at a time, you can achieve your goals and make them part of your daily life. That way, you’ll never forget what you have achieved.
