Weight loss television shows and advertisements give viewers skewed ideas of what it means to successfully get rid of pounds. Not only are "results not typical" (as the fine print usually admits), but even for those who successfully lose weight, the results may also not be long-lasting. The attempt to lose weight becomes a vicious cycle if a dieter has low self-esteem, merely focuses on weight and isn't motivated to live a healthy life.
Focusing on being thin may initially create results. However, this focus is what typically creates "yo-yo dieters," or people who rob themselves of many calories and nutrients in order to lose weight, succeed briefly, but then rebound due to having too many restrictions. To stay motivated in your effort to lose weight, focus on being healthy instead. Before you change your diet or exercise routine, speak to a physician who can assess your health. Also, see a dietitian and a trainer to develop a well-rounded, personalized weight loss plan. You will lose weight gradually and still have the stamina to reach and stay at your ideal weight for the rest of your life.
Write out a set of fitness (not weight) goals, decide how you will reward yourself for meeting them, and post pictures of those rewards where you can regularly see them. For example, a goal may be something as extreme as "I want to climb Mt. Kilimanjaro in a year," or as simple as "I want to go three months straight of eating five servings of my fruits and vegetables each day." If your reward for climbing Mt. Kilimanjaro is the joy of the trip and the success of reaching the top, post pictures of the mountain and a person at the peak. Your reward for eating healthfully each day may be that you get to take a small vacation with the money you saved when you skipped the junk food aisle; post photos of your desired vacation spot and especially focus on those when you are craving sugary treats.
Embrace your present mind and body. If you consistently focus on the negative, you will lose the motivation you need to move forward. You may not be in perfect shape, but you may still have wonderful talents, a loving personality, and a willingness to be a better person every day. You will never find peace with your body--even if you end up losing as many pounds as you initially wanted to--if you are plagued by negativity and regrets.
Having a support system of positive people will keep your motivation levels high and hold your head above the water when you have a low day. Remain in contact with those who make you feel good and stay away from those who tend to see the glass as half empty. This rule also applies to other influences in your life, such as what you read, hear and watch. Read uplifting stories, listen to mood-boosting radio music, and change the television channel when a weight loss pill commercial comes on.
Your daily journal entries can include anything from positive self-talk to your daily goals (like daily exercise and nutrient counting) to discussions of your setbacks and new adjustments you will make to ensure that setbacks happen less frequently. Writing about your goals will help you stay accountable to yourself and perpetuate your motivated mindset.
Medical News Today: Self-Esteem, Support Key To Realistic Weight Loss
Peer Trainer: How to Get the Motivation to Lose Weight
