It doesn't matter how much you know about diet and exercise -- if you don't have the motivation to switch to healthy habits and stick to them, you'll continue to struggle with being overweight. If you're struggling with motivation, you're not alone. If everyone could maintain the motivation to lose weight once they started a diet, no one would have a weight problem. Fortunately, there are a few things you can do to bump up your motivation and keep your weight loss on track.
Build on Small Successes
It can be difficult to get and sustain the motivation you need to lose weight. Drs. Michael Roizen and Mehmet Oz, in their book "You on a Diet," point out that sometimes the motivation to lose weight will come after the actual action. They recommend making small changes that you will be able to build upon during your weight loss journey. For example, if you make a habit of packing a healthy lunch each day rather than picking up something from a fast food restaurant, you can congratulate yourself on that success. The increased confidence that you develop by successfully taking actions to lose weight can lead to the motivation to take even more action.
Make a List
Making a list of the reasons that you want to lose weight can be a very powerful motivational tool. If you post it where you can refer to it frequently, it can stop you from making choices that will sabotage your weight loss efforts and keep you motivated. While everyone's list will be different, items on a typical weight loss list might include things such as fitting into your summer wardrobe, reducing your blood pressure and easing joint pain. When you are constantly reminded of why you want to lose weight, you'll find it easier to keep your focus.
Set Measurable Goals
If you tell yourself that you're going to lose weight, you may lose motivation when you are still not happy when you look in the mirror. The Counseling Center at the University of New Hampshire recommends setting SMART goals. These are goals that are "Specific, Measurable, Action-oriented, Realistic, and Time-oriented." For example, if you want to lose weight, you might set a series of goals that meet these criteria. One such goal might be something like, "I will exercise for 20 minutes five days a week for one month, at which point I will consider increasing the time I spend exercising."
Change Your Routine
Boredom is a formidable foe of motivation. If your weight loss routine has you performing the same workout every day and eating the same foods, you may return to unhealthy habits out of sheer boredom. If you sense apathy creeping into your days, change a thing or two to shake things up. You may want to run outside for two days a week instead of going to the gym, or learn a couple of new recipes to integrate into your menu of healthy, low-calorie meals.
References
- "You on a Diet"; Michael Roizen, M.D. and Mehmet Oz, M.D.; 2006
- University of New Hampshire: Goal Setting
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