How to stay motivated when losing weight

What is motivation?

Motivation is the process that initiates, guides, and maintains behaviours; it can be described as the drive to engage in behaviours that get you closer to your goals.

In daily language, motivation explains why somebody does something.

There are two types of motivation: Intrinsic and Extrinsic.

Extrinsic motivation arises from factors outside the individual, like external rewards like money, trophies, social recognition, or praise.

Motivation influenced by external factors include:

• Physical: Losing weight, looking better.

• Medical Assessment: Health improvement, GP results.

• Targets: Goals, competitions.

• Feedback from others: Praise, encouragement.

• Health benefits: reduced blood pressure, less stress, better coping mechanisms, positive impact on intimacy and relationships.

Intrinsic motivation is a state of internal motivation; it arises from the individual. You do something because of how it makes you feel, out of the pleasure and joy of doing it. It includes:

• Fun

• Feel better

• Passion

• Growth

• Pride

Motivation isn't static; it is just the tip of the iceberg, so other factors must come into play when we lack motivation.

Strategies to Maintain Motivation

Goal Setting

There are strategies to create adherence to a plan to achieve the desired outcome, which comes from building self-efficacy and resilience.

Success feeds motivation, and failure kills it. Therefore, the art of goal setting is one of the best strategies.

Goals need to follow the acronym SMART which stands for Specific, Measurable, Attainable, Realistic and Timed.

There are different types of goals: Short Term (Three months), Medium Term (Six months), and Long Term (One year, a few years or even a lifetime).

Focusing on short-term goals is essential at the beginning of a weight loss process.

Examples of SMART Goals:

I will walk briskly for 30 minutes five days a week.

I will fill half of my plate with vegetables in every meal.

I will drink a minimum of 2 litres of water a day.

Realistic Expectations and Sustainability

Let me tell you that the weight that goes off quick will come back even quicker. Most practitioners will recommend you only lose 1-2 pounds per week.

When it comes to losing weight, aim for sustainability, minor changes and attainable goals which will help you feel accomplished and positively impact your self-esteem.

For example, you can reduce portions progressively, reduce the frequency of your snacks or learn how to cook your favourite recipes by substituting high calories ingredients.

Self Monitoring and Journals

Suppose you give a chance to Cognitive Behavioural Therapy for your weight process. In that case, you probably have Index cards, Thoughts Records and Mood Charts. Still, there are many ways to monitor your journey, like keeping a food journal, progress pictures, circumferential measurements, scales etc.

Self-monitoring and measuring progress are essential for weight loss motivation and success.

Celebrating Success

It would help if you rewarded yourself for your accomplishments; However, you should be careful when choosing rewards and avoid food. For example, you could buy new clothing, a bubble bath, a manicure etc.

Be prepared for setbacks and failure

Be forgiving to yourself; aiming for perfection will translate into frustration and possibly a relapse.

If you make mistakes and fall into old patterns, stand up and get back into the process. Remember, success stands by the golden rule: you are not allowed to give up.

Find an exercise you enjoy

Exercising will help you create the calorie deficit you need to lose weight, but that is not what it will do for you.

It will help manage cravings, increase your energy levels, sleep better and release feel-good chemicals in your brain.

The important thing is to choose an activity you enjoy; it could be dancing, swimming, or a brisk walk. Perhaps you consider joining a local gym and attending different activities and classes.

It doesn't need to be gym based if you do not feel ready or are too self-conscious of your body. You could start with home workouts or dancing in your kitchen; the point is to move as much as you can; it will help wonders.

But most importantly,

Find a supportive social net, embrace your body and love yourself daily.