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WEIGHT LOSS MOTIVATION - how to keep going when you want to quit

Weight management inspiration -

Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends Furthermore, consider joining a support group.

Both in-person and online support groups have been proven to be beneficial 1. Having strong social support will help hold you accountable and keep you motivated to lose weight.

Consider joining a support group to help boost your motivation along the way. Research shows that those who make a public commitment are more likely to follow through with their goals Telling others about your weight loss goals will help you stay accountable.

Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability. Moreover, consider investing in a gym membership, package of exercise classes or paying for a 5K in advance.

You are more likely to follow through if you have already made an investment. Making a public commitment to lose weight will help you stay motivated and hold you accountable. People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight Change talk is making statements about commitment to behavioral changes, the reasons behind them and the steps you will take or are taking to reach your goals Therefore, start talking positively about your weight loss.

Also, talk about the steps you are going to take and commit your thoughts out loud. On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal.

This is called mentally indulging. Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.

A study in students had them mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods As seen in this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into thinking you have already succeeded and cause you to never take any action to reach your goals.

Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to reach them.

Everyday stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way. There will always be holidays, birthdays or parties to attend.

And there will always be stressors at work or with family. This will keep you from getting off track and losing motivation 2. Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals.

Creating appropriate coping skills will prevent this from happening to you. In fact, studies have shown that people who are better at handling stress and have better coping strategies will lose more weight and keep it off longer Consider using some of these methods to cope with stress :.

Remember to also plan for holidays , social events and eating out. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions.

It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope. And avoid beating yourself up when you make a mistake.

Self-defeating thoughts will just hinder your motivation. When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey. Research has repeatedly found that people who dislike their bodies are less likely to lose weight 11 , Taking steps to improve your body image can help you lose more weight and maintain your weight loss.

Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals Boosting your body image can help you stay motivated to lose weight.

Try the activities mentioned above to improve your body image. Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being The best kind is exercise you enjoy and can stick to. Consider where you want to exercise. Do you prefer to be inside or outside?

Would you rather work out at a gym or in the comfort of your own home? Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated.

Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music Exercise not only helps you burn calories, it also makes you feel better.

Find an exercise you enjoy, so it can easily become part of your routine. Having a role model can help you stay motivated to lose weight.

However, you need to pick the right kind of role model to keep yourself motivated. Create your own plan so it will fit into the way you live. In theory, you need to cut out only calories a day to lose 15 pounds in a year, so start small to have a better chance at maintaining your weight loss motivation.

Stettner, Ph. Think about the foods you can — and can't — live without, then try to build your plan around them. If you're a born snacker, divide your daily calories into six or seven mini meals so you always feel like you're having a nibble.

Whatever you do, don't give up your favorite foods. You'll inevitably feel deprived, which will only make your cravings stronger — and your willpower weaker. Any successful venture requires a plan that describes its mission and specifics on how to achieve it — without one, you have no idea where you're starting, where you're going, or how you'll get there, says Jenn Walters, a certified personal trainer and co-founder of Fit Bottomed Girls.

Start by listing all the reasons you can think of for slimming down — in other words, define your weight-loss motivation on paper. Once you've determined exactly what you want to achieve and your deadline, work backward to create a monthly plan of action with realistic and specific goals for losing weight such as committing to healthy snacking.

If you're struggling to stick with your weight-loss motivation, practice integrity in other areas of your life, suggests Andre Farnell , a certified strength and conditioning coach and owner of Better Body Expert.

Pay off your debts, make good on your promises to friends, family, or co-workers, and take Marie Kondo's advice and clean out your closet ,. Practice sticking with promises or commitments you've made in other areas of your life in order to strengthen your own subconscious belief that you are able to uphold the promise to lose weight that you've made to yourself, says Farnell.

Pinning and posting pictures of super models may seem like good weight-loss motivation, but according to research, it's more likely to hurt your progress. Scientists in the Netherlands divided women who wanted to lose weight into two groups: the first group was given a food journal with photos of thin models on the cover and interior pages, and the second group was given a journal with a neutral logo image on the front.

While the neutral group lost weight, those given the journals sprinkled with supermodel images gained weight. Instead of comparing yourself to unrealistic fashion models, stay inspired by posting images of you at your healthiest for a serious dose of weight-loss inspiration.

Too often we get frustrated by focusing on a specific number on the scale, or even a task we must do to reach our goal such as working out , which is a pretty quick way to zap your zest, says Simon Rego, Ph.

Concentrate on your mood after you've eaten a healthy meal or how you feel after a great workout — weight-loss motivation doesn't always have to come before an activity, says Rego. Instead of waiting until you've reached the big finish line to reward yourself for weight loss, focus on small goals and give yourself rewards along the way.

It can be something simple like taking yourself for a pedicure once you've reached your first goal. At the halfway point, plan something amazing such as a day at the spa, suggests Susan Bartell, Psy. You'll be less likely to throw in the towel when things get tough if you have interim rewards in place.

Putting a special piece of your wardrobe on display is a great daily weight-loss inspiration. Pick something you'll look forward to wearing and hang it close to your mirror. Since it's an item you already own or plan to wear, it's much less likely to be an unrealistic goal when compared to say, that photo of Gisele Bündchen and will help spike your motivation to keep hitting the gym.

When it comes to losing weight, partnering up with a friend or a team can help you stay motivated. According to a study published in the journal Obesity , the social influence of team-based weight-loss competitions can help you lose up to 20 percent more weight than you would if you did it alone.

Even more interesting is that team captains shed more weight than team members, which the researchers explain is likely due to their position and involvement in the group competition. According to the Mayo Clinic , having a friend who will take a walk or cook healthy meals with you can make it easier stay accountable and achieve your goals.

Take it one step further by getting your family involved — play tag with the kids and hit the gym with your partner on weekends. If you're really going to stay motivated to lose weight, the first thing you need to do is determine what actually motivates you, says Anne Dranitsaris, Ph.

January 22 "Many things which cannot be overcome when they are together yield themselves up when taken little by little. January 23 "There are two kinds of pain: the pain of change and the pain of never changing and remaining the same.

January 24 Here's one of my favorite statements: "We are never going to enjoy stability, we are never going to enjoy spiritual maturity until we learn how to do what's right when it feels wrong, and every time you do what's right, by a decision of your will using discipline and self-control to go beyond how you feel, the more painful it is in your flesh, the more you're growing spiritually at that particular moment.

January 25 "There are those people who can eat one piece of chocolate, one piece of cake, drink one glass of wine. There are even people who smoke one or two cigarettes a week. And then there are people for whom one of anything is not even an option.

January 26 "You can be pitiful, or you can be powerful, but you can't be both. January 27 "It is much easier to extinguish a first desire than to satisfy all of those that follow it.

January 28 "Wisdom is doing now what you are going to be happy with later on. January 31 "Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.

February 1 "You are never given a wish without also being given the power to make it true. February 4 "Our greatness lies not so much in being able to remake the world as in being able to remake ourselves.

February 5 "The only place where success comes before work is in the dictionary. February 6 "Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.

February 7 "You've got to get up every morning with determination if you're going to go to bed with satisfaction. February 8 "Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.

February 9 "Little minds are tamed and subdued by misfortune; but great minds rise above it. It's the only place you have to live. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You can change your direction.

If you don't, you'll find an excuse. February 20 "Food is not the problem. It's what we do with food that becomes the problem. That's why we need to learn to keep everything in our lives - especially our eating - in proper balance. Habit is what keeps you going. February 24 "A man can be as great as he wants to be.

If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.

February 26 "Self-respect is the fruit of discipline; the sense of dignity grows with the ability to say no to oneself. February 27 "Failure is the condiment that gives success its flavor. February 28 "Don't let what you cannot do interfere with what you can do.

March 1 "Enjoyment is not a goal, it is a feeling that accompanies important ongoing activity. March 2 "If you can organize your kitchen, you can organize your life. The conditions are always impossible.

March 4 "That is what learning is. You suddenly understand something you've understood all your life, but in a new way.

March 6 "Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into thin air. March 7 "Rule One is never quit.

Rule Two is refer to Rule One. Cake happens, but as long as you remember those rules, you'll be OK. March 11 The way to get started is to quit talking and begin doing.

To act is hard. But the hardest thing in the world is to act in accordance with your thinking. March 16 "Commit to the process no matter how long it takes, and the payoffs and benefits can be greater than anything you ever imagined.

March 17 "It does not matter how slowly you go as long as you do not stop. March 18 "Everything is hard before it is easy. March 19 "What you do makes a difference.

Andy have to decide what kind of difference you want to make. Boldness has genius, power and magic in it! I've just found 10, ways that won't work.

March 26 "If you want to be skinny do what skinny people do. It will slowly wither and die. Our habits will also slowly wither and die away if we do not give them an opportunity to manifest.

You need not fight to stop a habit. March 29 "The people you surround yourself with influence your behaviors, so choose friends who have healthy habits. Small people always do that. The really great people make you feel that you, too, can become great. April 6 "We are what we repeatedly do; therefore excellence is not merely an act, but a habit.

April 7 "Love yourself first and everything else falls into line. April 11 "There are no secrets to success. It's the result of preparation, hard work and learning from your mistakes. It is the most important time because it is the only time when we have any power.

He that can conquer his bad habits. Free your mind from worries. Live simply. Give more. Expect less. April 29 "What you deny or ignore, you delay. What you accept and face, you conquer. If you are still in a bad mood go for another walk.

of human blessings, and learn how by his own? thought to derive benefit from his illnesses. May 13 "Now and then it's good to pause in our pursuit of happiness and just be happy.

May 18 "The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny. Happiness is the key to success. If you love what you are doing, you will be successful.

May 21 "If I really want to improve my situation I can work on the one thing over which I have control - myself.

May 23 "Shallow men believe in luck. Strong men believe in cause and effect. May 24 "Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces.

May 25 "Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. May 26 "Continuous effort - not strength or intelligence - is the key to unlocking our potential. May 27 "Character cannot be developed in ease and quiet.

Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved. May 28 "You must take personal responsibility.

May 30 "People are always looking for the single magic bullet that will totally change everything. There is no single magic bullet. May 31 "Change can be hard at the beginning, messy in the middle, but what happens at the end can be beautiful.

It's worth the effort. June 2 "Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success. Milne, Winnie-the-Pooh.

Small people always do that, but the really great make you feel that you, too, can become great. June 13 Nothing in the world can take the place of perseverance. Talent will not; nothing is more common than unsuccessful people with talent.

Genius will not; unrewarded genius is almost legendary. Education will not; the world is full of educated derelicts. Perseverance and determination alone are omnipotent. Without work one finishes nothing. The prize will not be sent to you. You have to win it.

My Weight-Loss Inspiratino — find out Potassium and energy production real Gymnastics nutrition tips lost hundreds Metabolic syndrome blood tests pounds. Managdment and bariatric surgery didn't help, and she had an elevated A1C. What finally worked was semaglutide. IE 11 is not supported. For an optimal experience visit our site on another browser. SKIP TO CONTENT. Today Logo.