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Weight Loss Motivation
In order to get motivated to lose weight you have to look at
the benefits of being thinner. You need to find reasons to lose
weight. You must be realistic, however, in setting goals. The
problem with many diets is they promise quick results and often
with little effort. Many people respond to cheerful upbeat optimism
from various diet programs only to be let down when the hype wears
off.
If you believe in quick weight loss diets or schemes you will
be disappointed. The bottom line is quick weight loss programs
are only short term. Once you have achieved some weight loss,
there’s a certain point where old habits and previously
programmed signals for appetite begin to take over.
The fact is that during dieting your body works against you;
that is, the shortage of food intake sends signals of famine and
the metabolism adjusts by slowing down to conserve energy. The
body needs a constant supply of food to keep the metabolism at
a good fat burning level. You want your metabolism to work with
you not against you.
The key is to eat foods that are not very high in fat (fat contains
high calorie content), and low in refined and starchy carbohydrates.
Fuel the body with lots of high fiber, low calorie, foods such
as fruits and vegetables and whole grains. Add to that plenty
of water, adequate portions of lean protein, and regular exercise
and you will turn your body in to an efficient fuel-burning mechanism.
In other words, what is important is a change in lifestyle –
not participation in calorie reduced fad diets. Just by making
a few changes in your diet you will lower your total calorie intake
without going hungry. And your metabolism will actually rise instead
of slowing down.
Now that you have an idea how to achieve weight loss, here are
5 tips on how to stay motivated:
1. Be patient. For most people, it took years to put on those
extra pounds. It’s not going to come off in just a few weeks.
Be realistic. Your goal should be to lose one to two pounds per
week. Studies have shown that long term weight loss with smaller
reductions in food intake and gradual increase in exercise participation
is more effective for lasting weight loss than fad dieting.
In a report from ABC News a study showed that people who were
successful at permanent weight loss didn’t think of weight
loss as dieting; but rather as a change in lifestyle, which included
eating healthier and participating in physical activity. (1)
2. Don’t feel guilty about cheating. Remember, we are only
human and sometimes urges and cravings will get the best of us.
So if you binged on junk food or missed a few days of exercise,
don’t worry about it, don’t get down on yourself.
Just get back on track, tomorrow is another day. It’s important
not to give up because of a setback. Think of it this way. It’s
better to gain a few pounds by getting off course than quitting
completely and gaining thirty or forty pounds.
3. Pat yourself on the back. Every time you reach a goal buy
something for yourself. Reward yourself when you reach a certain
stage in exercise or manage to make a change in your diet. Buy
something fun, it doesn’t have to be extravagant.
4. Keep a diary or journal. Keep track of what you eat, if possible
count your calories. Unless you are extremely overweight you should
be consuming ten times what you weigh in calories for weight
loss. Try to record what mood you are in when you eat certain
foods. Record the amount of exercise you do. Write down your daily
goals and tasks. Get yourself an activity or step meter. This
is a meter that you can carry with you like a pager. It’s
very cheap, and records the amount of steps you take during the
day. It can tell you the distance you travel during the course
of a day. A recent study proved that a walking meter can significantly
increase a person’s level of activity.
5. Find a partner. It’s easier when you have someone to
share and participate in your new lifestyle. Studies show that
working with a partner in a weight loss program, increase chances
of staying with the plan. Find a partner whether it’s your
mate or a good friend, it helps to have someone to talk to when
you are going through hard times. Everyone needs support.
Look online for weight loss support groups, where you can get
great tips and advice from others who are successful at achieving
weight loss. You can subscribe to online support groups and forums,
newsletters and communities. By doing so, you can get access to
all sorts of valuable information and guidance on weight loss
and exercise.
Shopping online allows you to research weight loss programs,
fitness equipment and health clubs, or whatever you’re interested
in before you put your money down.
Look for limited time offers, discounts, and great sales. If
it’s a product your interested in you can have it delivered
right to your door – if it’s digital you can download
it instantly to your computer.
1 www.abcnews.go.com, “National Study Finds Winning Weight
Loss Strategies”, retrieved 27Aug. 2004 from <http://abcnews.go.com/sections/GMA/DrJohnson/Diet_registry_040602-1.html>
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