How To Motivate Yourself To Lose Weight? The key to achieving any goal is to find a way to make it more than a chore. Motivation comes from within, so identifying your reasons to lose weight can be extremely powerful. You can write them down and read them often – you can even post them on your fridge! Your motivation may come from many places: to look more attractive, prevent diabetes, improve self-esteem, or even fit into those old jeans! If you are motivated from within, you’ll find it much easier to achieve your weight loss goal.
Motivation comes from within
For most people, the motivation to lose weight isn’t externally imposed. The difference lies in how we perceive our own motivation. Extrinsic motivation involves an external source of accountability, while intrinsic motivation comes from within. People with intrinsic motivation approach weight loss as an ongoing lifestyle habit rather than a one-time event. They also understand that permanent results take time and focus on progress, rather than the end result, and embrace each step as a learning experience.
Weight loss motivation can be achieved for a variety of reasons. You may wish to prevent diabetes, keep up with your grandchildren, improve your self-confidence, or fit into your favorite pair of jeans. Whatever your motivation, the most important aspect of losing weight is to find a trigger that works for you. There are many ways to find your motivation, but none of them will work for you unless you have an internal trigger that will drive you to action.
Intrinsic motivation is fueled by feelings of relatedness, competence, and autonomy. Feeling competent, independent in your diet, and belonging to a group of people who support you are all intrinsic motivation drivers. By cultivating these feelings, you’ll be more likely to keep up your new lifestyle and lose weight. Ultimately, these feelings will transform your identity. So, how do you develop internal motivation? Let’s find out.
Intrinsic motivation is a grand adventure
People who are intrinsically motivated often find satisfaction in the physical and psychological changes they experience as they lose weight. Physical freedom and increased energy are common benefits, and they contribute to greater intrinsic motivation. To learn how to become more motivated, you must identify what drives you. If you can harness these drives to your advantage, you’ll be well on your way to long-term and short-term weight loss success.
There are two basic types of motivation: extrinsic and intrinsic. Extrinsic motivation is when a person loses weight primarily to achieve an external reward, such as a vacation or a new dress. Extrinsic motivation is useful for short-term changes in eating habits and kick-starting a weight-loss program. A new dress or tight jeans can also be a powerful motivator.
Extrinsic motivation is often a bit different. While extrinsic motivation can be helpful to motivate people to achieve a goal, intrinsic motivation relies entirely on an individual’s own desires. For example, if a person enjoys lifting weights because it feels good to have muscles, then intrinsic motivation is the way to go. When someone enjoys the process of working out, they are more likely to continue.
The first step to intrinsic motivation is to find an activity you love. When you enjoy physical activity, you’ll be more likely to stick to it, despite resistance. In addition to finding a physical activity you enjoy, you can also surround yourself with people who have similar fitness goals. Then, you’ll be rewarded with more energy and success. If you can cultivate these feelings, weight loss will become a grand adventure!
Setting short-term goals
It’s a great idea to break down a long-term weight-loss goal into small, manageable chunks. By breaking the goal into smaller, more achievable pieces, you’ll have much more motivation to lose weight and remain committed to reaching it. For example, if you want to lose 15 pounds in three months, break it down into monthly goals of four pounds, then three pounds, and so on. If you lose five pounds in the first month, you’re already halfway there.
When you set long-term weight loss goals, be sure to incorporate some timeframes. For example, if you’d like to lose 15 pounds over a month, you’ll need to break your goal into smaller goals each month. Remember that weight loss that occurs early on is usually more effective than that which occurs later. Process goals such as walking 30 minutes a day are also important. For example, you might begin by walking 15 minutes a day for two weeks, then add five minutes a week until you reach the desired goal.
Creating short-term goals also makes your weight loss journey less intimidating. A goal that is two or more pounds away can seem overwhelming at first, but it’s easier to keep track of your progress if you’ve set measurable short-term goals. Make sure your goals are realistic and time-bound so that you’re not tempted to quit or give up. By setting small, achievable goals, you’ll keep yourself motivated and on track toward your long-term goals.
Then, it’s time to start tackling your long-term goal. Long-term goals are great for helping you shift your thinking from a diet to other aspects of your life. But long-term goals are far-away and can seem like a daunting task. So you may want to break it down into smaller short-term goals. But don’t worry – there are many benefits to setting short-term goals for weight loss!
Rewarding yourself for weight loss
While it’s hard to change your lifestyle overnight, it’s important to recognize your achievements. Achieving your weight loss goals isn’t easy, but when you reach major milestones, you deserve a treat. A great reward for your hard work can be a day trip to the beach or a night out at the arts center. Whatever your reward is, make sure your support system is on board. It’s also important to acknowledge the support you get from other people.
When selecting a reward, focus on behavior-related rewards instead of outcome-based rewards. For instance, you could reward yourself for keeping a food diary for two weeks straight. Or, you could reward yourself by eating a cheat meal once a week. These cheat meals are great for satisfying cravings and can be a treat. Celebrities who are on a weight loss plan often use cheat meals as a way to show their appreciation for their efforts.
A new workout outfit or a new pair of leggings can help you celebrate your weight loss. A day at the spa or a fancy restaurant is a great reward as well. If you’re into wellness, you might even want to consider taking a day off to participate in a 5K. Whatever it is, make sure you do something that you enjoy. After all, the weight loss will have paid off!
If you’re struggling with weight loss, you may have a difficult time staying motivated. To stay motivated and focused, reward yourself after each small accomplishment. Remember, weight loss is a long process, and the rewards you give yourself will help you stay motivated and focused. Just think of every small step you take toward your weight loss goal as an accomplishment. Choose something that speaks to your “inner self” and make it special.