Motivation, a psychological barrier or asset to exercise and weight loss, isn't black and white. The University of Rochester's psychology website emphasizes the need for people to experience intrinsic motivation when making a behavioral change. Intrinsic motivation means that the desire to make the change becomes ingrained in your personal identity and your motivation becomes autonomous. Alternatively, extrinsic motivation refers to external things that may prompt you to make a change, but that don't become ingrained in who you are. For instance, if your mother tells you to lose a few pounds, pleasing her might extrinsically motivate you to make a change. Alternately, if you love how you feel during and after exercising, that personal sense of accomplishment might intrinsically motivate you to continue. The goal in weight-loss motivation is to turn extrinsic motivation into intrinsic motivation.
Getting Started
Step 1
Write down your goals in your exercise and weight loss diary. Make sure they incorporate the S.M.A.R.T. method of goal-setting: specific, measurable, attainable, realistic and time bound.
Step 2
Journal the reasons why you want to lose weight. Try to incorporate as many reasons that you can that will benefit only you and not anyone else. For instance, health-related reasons and improved self-esteem would involve personal benefits.
Step 3
Choose workout times and write them on your calendar like any other appointment. Aim for at least three to four workouts each week.
Step 4
Build rewards into your system. These rewards serve as extrinsic motivators. For instance, for every four workouts you complete you treat yourself to a pedicure. If you find that type of reward doesn't work, hinge an activity you enjoy on the requirement that you exercise regularly. For instance, maybe you can only go out with your friends on Friday night if you've completed your weekly workouts, or you only allow yourself to shower after a workout.
Making Your Motivation Internal
Step 1
Educate yourself on all of the personal benefits of exercise, proper nutrition and weight loss including psychological, physical, social and health-related benefits.
Step 2
Write down how you feel before every workout in your exercise and weight-loss journal, then write down how you feel immediately following your workout. Do the same before and after meals. Key phrases to use: empowered, energized, smart and strong.
Step 3
Refer back to your reasons for weight loss and your goals regularly. If you're having a hard time getting motivated, look at how exercise or dietary changes improved your mood after previous workouts. Use those items to get you going.
Step 4
Commit to a little bit. Even if you don't feel good or you're exhausted or depressed, commit to just 10 minutes of exercise.
Step 5
Forgive yourself if you slip up and stop yourself when you experience negative self-talk. If you look in the mirror and think, "I'm so fat" or "I ate so terribly, I'm never going to change," catch yourself, tell yourself "no!" then rephrase the thought to, "I'm not perfect, but I'm working so hard and I'm going to conquer this thing."
Tips and Warnings
- As you begin reaching your short-term goals, celebrate them. Throw yourself a weight-loss party, buy yourself something you've wanted for awhile. Don't let the little things go unnoticed. Tell your supportive friends and family about your goals. They can help keep you on track.
- You will have bad days and moments when you don't think you'll reach success. These can be trying times. Come up with a plan of action in advance for how to handle these situations so when they occur, you're ready for them.
Things You'll Need
- Exercise and weight loss diary
- Calendar
References
- The International Journal of Behavioral Nutrition and Physical Activity: The Effect of a Motivational Intervention on Weight Loss is Moderated by Level of Baseline Controlled Motivation
- University of Rochester, Self-Determination Theory: The Self-Regulation Questionnaires
- PubMed: Motivational Predictors of Weight Loss and Weight-Loss Maintenance
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