Losing weight may feel like one of the toughest challenges you have ever faced. Take the time to understand what your obstacles are and write out a plan of action to begin the process of motivating yourself to lose weight. No matter how many times you may have tried in the past unsuccessfully, tomorrow is a new day.
Step 1
Grab a pen and paper and start listing the reasons you feel that your weight loss efforts have been unsuccessful in the past. Do you feel like you do not have enough time? Maybe you were consistent with the exercise, but not so careful with the diet? Whatever your obstacles were, writing them down is an excellent way to begin.
Step 2
Review the list of reasons that you have failed in the past and see if you notice a trend. For many people, time is a big issue. If you feel like you consistently have trouble finding the time to exercise, then you need to find an exercise program that is simple to do and can be completed in 30 minutes or less. If consistently eating a low-calorie diet is the issue, then you need to find a nutrition program that allows you to enjoy healthy versions of your favorite foods.
Step 3
Contact a friend or relative. According to the American Council on Exercise, encouragement from friends and family is an essential component for motivation. It is more difficult to lose weight by yourself, and having an accountability partner is one of the best ways to stay motivated. Tell this person that you are beginning a weight loss program and that you will need his help to stay focused and successful.
Step 4
Find a trainer or other health professional who can assess your current body fat percentage, girth, blood pressure and endurance measurements. Keep these measurements handy so that every three month, you can have the trainer take your measurements again. You need to visually see progress to stay motivated, and having these multiple measurements will allow you to see progress even when the scale may mislead you.
Step 5
Meet with a dietitian and have this specialist measure your resting metabolic rate, or RMR. The RMR combined with the knowledge of the dietitian, will allow you to get a precise number of calories you should consume daily. Guessing how much you can eat is a quick way to fail when it comes to weight loss.
Step 6
Set reasonable goals for yourself. According to the American Council on Exercise, 1 percent body fat loss is a reasonable and safe amount to aim for each month. If you are focused on the scale, then set a goal of one to two pounds of weight per week. Setting an unrealistic goal will just frustrate you, and you will be more likely to give up.
Step 7
Take a picture of yourself in a bathing suit. Put this picture in a frame and set it in a place where you will see it frequently each day. This will remind you of where you are currently, and as time goes by, it will help you motivate yourself to keep pushing through the hard times. Seeing where you were when you started will also be a great way to visually motivate yourself to stick with your new weight loss program.
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