Waning motivation is a common problem among dieters. During the first few moments, days and weeks of a new diet, you may feel motivated to eat the right foods and get to your goal weight. However, if you do not see the scale moving quickly enough or just get tired of trying so hard, you may want to quit. Instead of quitting, rediscover your motivation by trying new techniques to get back on track.
Set Small Goals
Beginning a weight-loss plan is the easy part. You want to lose a certain number of pounds, and dieting and exercise is the way to achieve that goal. If you have more than a few pounds to lose, you may get discouraged over your slow progress and be tempted to quit. Instead of focusing on your final weight loss goal, set specific small goals along the way, recommends TeensHealth. Divide your total desired weight loss into 5 lb. increments and work towards those small goals first. Set physical goals such as being able to walk up stairs without getting winded or run short distances. Write down your goals and check each small goal off as you reach it.
Analyze the Benefits
Robert Carels, a psychologist with Bowling Green State University, recommends analyzing the benefits of losing weight to stay motivated. Sit down and make two lists, one listing all the reasons you are unhappy with your weight and one listing the benefits of losing weight. When writing your first list, consider how difficult it is for you to be active and to fit into clothes, whether you have high blood pressure or cholesterol and how you feel about your appearance. Include benefits on your second list such as improved appearance, more self-confidence, reducted risk of certain diseases and feeling in control of your food choices. Post the lists where you can see them and read them regularly.
Enlist Support
Losing weight alone is possible, but the Weight-Control Information Network suggests joining a group of people who are also trying to lose weight. The emotional and practical support you receive from fellow dieters may help you stay motivated. When you hear others share success stories and weight-loss tips, you can learn from their experiences and apply them to your own life. Find a group of people who are losing weight by changing eating habits and encouraging exercise, rather than a group who suggests taking weight loss supplements or eating from only one food group.
Exercise
A 2006 study published in the journal Medicine and Science in Sports and Exercise and led by Pedro J. Teixeira found that while focusing on dietary changes helped participants lose weight during the beginning stages of dieting, motivating the participants to exercise had a long-term impact on weight management. If you have not been exercising consistently, commit to beginning or increasing your exercise program to stay motivated. Find an exercise you enjoy and perform it consistently.
References
- TeensHealth: Motivation and the Power of Not Giving Up
- Bowling Green State University: Motivation Key to Weight Loss, Researcher Says
- Weight-Control Information Network: Weight Loss For Life
- Medicine and Science in Sports and Exercise: Exercise Motivation, Eating, and Body Image Variables as Predictors of Weight Control
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