The idea to lose weight is the easy part; it's the execution that trips up even the most dedicated dieters. When you know weight loss is the key to a healthier, happier lifestyle, your goals often become nagging and negative when they aren't immediately reached. Instead of beating yourself up over minor failures, set goals that specifically allow you to celebrate your success for a more positive experience in the journey to weight loss.
Step 1
Set attainable goals and reward systems to make weight loss a more positive experience. When your goals seem insurmountable, such as losing large amounts of weight, or a drastic transformation, the road is long and results are harder to reach. Instead, focus on more short-term goals like going to the gym every day for a week or bringing a packed lunch every day. Reward yourself with a low-fat shake, or even a glass of wine. However, rewards do not have to be in the form of food. You can also treat yourself to some spa time or a new pair of shoes. Rewarding yourself for the small triumphs is what keeps you going to meet your long-term goals.
Step 2
Find support from friends, family or even complete strangers. Letting others know about your plan for weight loss not only makes you more accountable for your own success, but also helps you find support when you're feeling negative. If you've slipped up or had a weak moment, friends, family and online support groups all help to lift you up and stay positive to continue and reach for success.
Step 3
Remind yourself of your goals and your hard work by placing affirmations where you'll see them easily. A few notes to yourself concerning a job well done, your dedicated efforts and your positive results helps you feel confident about your weight loss. Place affirmation notes on the bathroom mirror, on the fridge and on your computer to help buoy you up when you feel negatively about yourself and your weight loss.
Step 4
Speak positively about yourself only. When you don't feel confident, it's easy to talk negatively about yourself to others. But if you feel like you're a weight loss failure, it's easier to justify poor behaviors, such as poor eating or a sedentary lifestyle. Make a goal to be positive about yourself and your body, so you know that you're worth the extra effort of a healthy diet and daily fitness.
Step 5
Lose the "all or nothing" attitude when it comes to weight loss. This attitude leads you to believe that if you skip one day at the gym, you might as well skip a week -- and if you eat one cupcake, you should probably just eat them all. This negative attitude is dangerous to your success and unrealistic. If you slip up, just start back with your healthy habits again, staying positive and realistic.
References
- "Psychology Today": Weight Loss and Faulty Thinking; Dennis Brabham, et al.; January 2004
- Pennington Biomedical Research Center; Behavioral Approach to Weight Loss; Heli Roy, et al.; 2009
- "Diabetes Spectrum"; How to Maintain Lost Weight; Jacqueline Craig; July 2007
- WeightWatchers: 17 Ways to Reward Yourself
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