There’s nothing quite as bleak as the reality of weight loss. Even the most optimistic reports estimate only 1 in 100 dieters will drop their excess weight for good.
Why such a low success rate? The truth is that buried beneath failed fad diets and expensive gym memberships, there’s an overwhelming lack of motivation. Losing weight takes commitment and that’s something not all dieters are willing to give.
If your last weight loss program lasted about as long as a Kardashian marriage, you may need to reevaluate your approach. Here are 5 tips to keep your motivation high and the numbers on your scale low.
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1. Make a List of Reasons You Want to Lose Weight
Dieting is a breeze for the first week or so. You’re disciplined, you’re committed, and it’s easy to keep the end in sight. But when daydreams of sweets start replacing visions of a slimmer figure, you’re in trouble. After all, a fit body is a sweet dream; that extra slice of pie is a sweet reality.
That’s why it’s essential to keep in mind why you decided to lose weight in the first place. Before you even begin your diet and exercise program, make a list of all the reasons why you want to lose weight.
To keep these reasons fresh in your mind, put the list in plain sight. Tape it to your mirror so you see it in the mornings, or keep a copy in your wallet. If you have a fast food fetish, tape the list to your steering wheel or visor. Having trouble choosing the treadmill over the television? Tape a miniature copy to your remote.
Keeping a long-term perspective will make it easier to pass up the here-and-now, no matter how tasty or comforting it appears.
2. Set Realistic Goals
Once you’ve laid out the reasons behind your weight loss plan, it’s time to start making some concrete goals.
Goals are essential to weight loss. Not only do they keep you honest, they keep you motivated. However, many dieters set astronomical expectations only to be devastated when reality sets in and they fall short.
The best way to avoid this pitfall and keep on the road to weight loss is to set realistic goals. This is especially true if you’re looking to lose a lot of weight—say 70 pounds. If your current weight is 200 pounds and your ultimate goal is 130, set your first milestone at 10 pounds and give it a date. If it’s currently January 1, choose sometime about 3 months down the road—about March 5. That gives you about 8 or 9 weeks to lose 10 pounds.
To gain some momentum, set lower milestones such as 5 or 10 pounds in the beginning. Then, up the ante with 15 and 20 pounds goals. If your weight loss goals are more modest, start with 2 or 3 pounds and work up to 10 pounds goals.
3. Work Out With a Fit Friend
The best way to keep yourself accountable to your weight loss goals is by getting someone else involved. This is especially true at the gym.
According to a recent study from the University of Pennsylvania School of Medicine, people who exercise with a friend are more likely to lose weight. Not only do friends keep you motivated, they keep you in competition.
If you have a fit friend to tag along with, the results are even better. Working out with a friend who’s in shape inspires you to do the same, if only because you don’t want to be the water buffalo to their African cheetah.
Conversely, spending a lot of time with other overweight and obese people actually increases your risk of gaining weight. According to a new study in the New England Journal of Medicine, obesity is “socially contagious,” spreading from person to person in a social network.
Of course, no one is suggesting you stop seeing friends who are carrying a little extra weight. Instead, try to surround yourself with slim people as well so you can get a broader template for what is “normal.”
4. Don’t See Successes and Failures Only
While trying to lose weight, too many dieters tend to see things in black and white. Make sure you realize that not everything is a success or failure. This is especially important when you slip up occasionally.
“Perfectionist thinking gets in the way of success more than anything I know,” registered dietician Vicki Saunders told WebMD. “A 100-calorie indulgence is just that. But if it’s perceived as a failure and a reason to give up, it can turn into a thousand-calorie indulgence.”
In other words, tomorrow is another day. If you turned off the ignition at every speed bump in your personal or professional life, you’d never get anywhere. The same is true of weight loss. By contrast, keeping a moderate view will sustain your motivation and momentum.
5. Reward Yourself at Key Milestones
In every weight loss program, the sweet should balance the sour. It’s no fun giving up your favorite foods or spending free time at the gym. Over time, that can take a toll on your motivation.
To keep your spirits up, try rewarding yourself at key milestones. Every time you reach a goal, treat yourself with something other than food. When you have a great week, get a pedicure or facial. If you’ve lost enough weight, go shopping.
Any incentive that makes you feel better about yourself will keep you in the game. And if you have something to look forward to, you’ll maintain the motivation it takes to get there.
6. Find What Works For You
Maybe all of these tips appealed to you, and maybe none of them did. The point is that everyone’s different and what motivates you may not make a difference for your best friend or next-door neighbor.
The trick is to identify what keeps you motivated and adjust your weight loss plan accordingly. Once you’ve managed that, you’ve overcome the greatest roadblock on your route to success.
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