How Do I Motivate Myself To Lose Weight?

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We've all heard about the advantages of losing weight: improved heart health, improved mental well-being, a longer lifespan, and fewer sicknesses, to mention a few. So, why is it that one out of every three persons in the United States is overweight?

What distinguishes people who achieve long-term weight loss from those who do not? It's because they're trying to lose weight. It's not about having a lot of money or having a lot of willpower. To learn how to get motivated to reduce weight, you must embark on a journey of self-discovery.

How do I motivate myself to lose weight?


What Are the Different Motivational Styles?

Internal and external motivation are the two types of motivation. Internal motivation (also known as intrinsic motivation) is derived from inside. Internal motivation is motivated by internal motivational factors that make you happy. When you lose weight to feel more confident or minimize your risk of sickness, for example, you're internally motivated. These advantages encourage you because they make you feel good about yourself.

External (or extrinsic) motivation is driven by external forces. Your external motivation is fueled by the desire to receive an external reward. External motivation is usually in the form of a "if/then" scenario: if I lose weight, I can go shopping for new clothes. If I don't lose weight, I'll be stuck with my old clothes in my closet. You run the risk of not being able to shop for new clothes, which is what makes the idea of a reward so appealing. As a result, external incentive to lose weight develops.

Although both internal and external rewards can help you get started on a weight-loss journey, only one of them leads to long-term goals.

Internal motivation is a great way to get motivated to lose weight.

Because the action you take is naturally satisfying to you, your internal motivation arises. It stems from a drive to grow, learn, and realize your full potential. Internal motivation often drives your long-term goals as a result of this link.

When you use your personal motivation, you can either start a new healthy lifestyle or keep going down the same route. As you hit milestones along the way, your internal motivation will provide you with new opportunities to feel pleased, thrilled, and focused on the road ahead.


How to Maintain Weight Loss Through External Motivation

External motivation is better suitable for short-term goals than internal motivation. External incentives are frequently superficial, and you seek them out for short-term gain rather than long-term gain. However, this does not rule out the possibility of using external incentive to help you lose weight. External incentives might be in the form of something physical, such as an edible treat, or they can be in the form of learning a new skill or routine.

Let's say you've struck a snag in your fitness path. An external motivator can help you finish a workout – if you complete a 30-minute workout, you can treat yourself to a small dessert with supper. If your current cardio routine bores you but you still want to go to the gym, try a more exciting and involved workout like Zumba.

External rewards can pique your interest in activities in which you were previously uninterested. For example, if you learn a new Zumba-inspired exercise program to replace an old one and realize you enjoy dancing, what was once an external incentive can become an internal pleasure. To put it another way, what was once an external incentive to learn new abilities can now become an internal reason to engage in an activity you truly enjoy.


Life Hacks to Boost Your Self-Motivation

If you're struggling to stay motivated to lose weight, it's time to tap into your inner drive, which may help you achieve your long-term goals while also ensuring that you enjoy what you're doing. If you're having trouble finding inner motivation, start by writing down all of the reasons you want to lose weight.

Take a time to jot down all of your reasons. Keep a written record of your goals; it will help you stay accountable and give you a better picture of the rewards that are most important to you. Then, to focus your internal motivation, examine the following life hacks:


1. Do your homework

When anything in your life catches your attention and persuades you to study more, your inner motivation is triggered. Cognitive curiosity is the urge to learn more. Do some study before you begin your weight-loss journey to pique your inner motivation.

It piques your cognitive interest to learn about the various intermittent fasting regimes or to explore the bodily systems that can benefit from food and exercise, such as cell autophagy. When you feed your brain new information, it sparks an interest that fuels your internal motivation.


2. Set smart and Achievable Goals

Make it a point to set realistic goals for yourself."Achievable" does not indicate "easy," but rather that you should set goals that are attainable but not guaranteed without effort and commitment. Break down large goals into smaller, more manageable stages to make them more achievable.

SMART goals can be used to create reachable milestones:

  • Specific - Each goal is specific and explains how you will achieve it.
  • Measurable — You may keep track of your progress toward each objective, such as the number of pounds you've lost or the amount of time you've fasted.
  • Attainable - Each goal is difficult, yet it is doable with your current resources.
  • Each goal is relevant to your weight loss journey or the larger task at hand.
  • Time-based — Each goal has a deadline or a time limit that may be used to track progress.

According to studies, pursuing goals that are personally meaningful to you will keep you more motivated. As a result, make sure to set goals that matter to you and are related to why you want to lose weight in the first place.


3. Keep a journal of your weight-loss progress.

If you're stuck in the middle of your journey, take a glance back at how far you've gone; it can be all the incentive you need. Keep a journal or take before and after images of your weight loss journey as a reminder of your accomplishments. You may also keep track of your meals with Simple's "Meal Tracker" feature. When you're feeling low on motivation, think about the smallest victories or achievements you've made, and it could serve as an internal motivator to keep you going.


4. Enlist the help of a fitness buddy to keep you motivated.

When your drive wanes, enlist the help of a workout buddy to get you back on track. According to research, situations in which you feel good about helping others might enhance your internal motivation. Furthermore, having a fitness partner can make even the most challenging workouts more enjoyable while also holding you accountable to your goals. Cheering on a buddy might provide you with the motivation you need to attain your goals.


5. Share Your Achievements and Take Pleasure in the Applause

Do you have no idea what to do with your before and after photographs? Please spread the word! It's only natural to feel good about having your accomplishments recognized by others, and it can help you stay motivated. Don't be afraid to brag about your achievements and relish in the compliments you'll receive.


6. Prepare for Obstacles and Setbacks

Don't get disheartened if you have a setback when learning how to be motivated to reduce weight. Challenges are inevitable, especially when trying to fit weight loss into an already hectic schedule. Instead, prepare for setbacks and barriers. Preparing for setbacks, remaining positive in the face of adversity, and remembering that each day is an opportunity to live a healthy lifestyle are the greatest ways to stay motivated to lose weight.


7. Look for Social Support

To stay motivated, people want consistent encouragement and good feedback. Inform your close family and friends about your weight-loss goals so that they can assist you along the way.

Finding a weight-loss partner is also beneficial for many people. You can work out together, hold one other responsible, and motivate each other along the way. Involving your partner can also be beneficial, but don't forget to enlist the help of others, such as your friends.

Also, think about joining a support group. It has been demonstrated that both in-person and online support groups are useful.


8. Don't Make Comparisons to Others

Don't let the fact that someone else is being commended for their appearance or weight loss make you feel bad about yourself. Your progress has nothing to do with their success. Instead of comparing yourself to others, treat your body with respect at every stage of your journey.

Stay in your lane and track your progress against the SMART goals you've set. You'll develop confidence and a stronger sense of self-worth, which will boost your internal motivation.

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