#1. Define your Goals: Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals. Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans. Your reasons could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans. Many people start losing weight because their doctor suggested it, but research shows that people are more successful if their weight loss motivation comes from within (1). Clearly defining your weight loss goals and write them down. Make sure your motivation is driven from within for long-term success.
#2 - Keep a Weight Loss Journal Open Notebook and a Pen, Self-monitoring is crucial to weight loss motivation and success. Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss (2). However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the piece of candy you ate off your coworker’s desk. You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope. You can keep food journals on pen and paper or use a website or app. They have all been proven effective (3).
#3 - Celebrate Your Successes Losing weight is hard, so celebrate all your successes to keep yourself motivated. Give yourself some credit when you accomplish a goal. Social media or weight loss sites with community pages are great places to share your successes and get support. When you feel pride in yourself, you will increase your motivation (1). Moreover, remember to celebrate behavior changes and not just reaching a certain number on the scale. For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends. Additionally, you can further improve your motivation by rewarding yourself (1).
However, it’s important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway. The following are some good examples of rewards: Getting a manicure, Going to a movie, Buying a new running clothing, Taking a cooking class
Follow this recommendation you will be one step closer to your weight loss goal. With our supervise weight loss program we can help you lose 20 lbs in just 6 weeks. Contact us!For your health, Pro-Holistic CareHealthy. Happy. Fun.