Many men and women struggle with losing unwanted pounds. Approximately 72 percent of men and 64 percent of women are either overweight or obese, according to the U.S. Department of Health and Human Services. The best way to lose weight is through a nutritious diet and regular exercise. Staying motivated, however, is difficult. Creating a few strategies to stay motivated and stick with weight loss will help you meet your goals.
Step 1
Create realistic goals. If your goals aren't realistic, staying motivated is difficult. A healthy weight-loss goal is 1 to 2 lbs. of weight loss weekly, according to MayoClinic.com. Meet this weight-loss goal by burning 500 to 1,000 daily calories through diet and exercise. For example, for a 2 lb. weight loss every week, you can work out to burn 300 calories and reduce daily calorie intake by 700 calories.
Step 2
Set a long-term goal. For example, sign up to run a marathon the following year and spend several months conditioning and training. Working toward a goal will help you accomplish weight loss and stay motivated during difficult times.
Step 3
Find small ways to reward yourself. Brainstorm ways to reward yourself when meeting your goals. For example, purchase a new outfit when you are half-way to your goal weight. Or, treat yourself to a movie when you continue to work out, despite a stressful week at the office.
Step 4
Set aside a small amount of calories for a daily treat. MayoClinic.com recommends limiting consumption of sweets. However, if you never have sweets again, you might feel deprived, leading to loss of motivation. Set aside 75 calories or less for a treat daily. Pre-measure the serving size to avoid overeating.
Step 5
Get weight-loss support. Having support will help you stay motivated during stressful times. Partner with a friend or family member with similar goals. Schedule regular workouts and share your goals. This will help you stay accountable to your weight-loss goals and stay motivated.
Tips and Warnings
- Avoid weighing yourself too frequently. Set weekly weigh-ins to track your progress.
- Talk with your doctor about your weight-loss goals. Your doctor will evaluate your current situation and set healthy goals for accomplishing your desired weight loss.
References
- MayoClinic.com: Weight Loss: 6 Strategies for Success
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- Medline Plus: Weight Loss Tips
- MayoClinic.com: Food Pyramids: Explore These Healthy Food Options
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