Plus, this trick will give you someone to grab brunch with after. Yes, seriously. Positive reinforcement is a great way to stay motivated toward your goals. A study in the Frontiers of Psychology tested different motivational practices on 44, people to find which was most effective, and, as it turns out, using self-talk had the best results. Saying things like "I can do better today or next time" will keep you more motivated and on-task to meeting your weight loss goals.
Another roadblock in the journey to lose weight is that people set goals that are too high or simply unrealistic. A wellness expert at the University of Alabama says that setting a high weight loss goal for yourself can discourage you from hitting that goal. A simple change in language can make your goal seem much more attainable. Losing 25 pounds in three months seems like a lofty goal. But losing one to three pounds per week over the course of three months seems achievable.
The end result? It's the same amount of weight. We all set goals, some of which are far easier to attain than others. But if you want to make sure that you'll stay motivated with your weight loss benchmarks, you should write them down and put them somewhere you'll see often—say, on your nightstand or maybe your kitchen counter.
A study at the Dominican University found that those who wrote their goals down were significantly more likely to complete them than those who didn't. Renowned psychologist Richard Wiseman wrote in his book 59 Seconds: Think a little, change a lot that those who hung up a picture of either a celebrity or an athlete as weight loss motivation didn't actually end up hitting their weight loss goals. Weight loss is so much more than just body image, so instead of idolizing someone by how they look, pick someone who is a baller at the gym—or maybe a healthy food blogger—to follow instead.
And for some different inspiration to lose weight, check out the 10 Craziest Celebrity Weight Loss Stories of Yes, it's quite obvious. But for some people, a post-gym cigarette is relaxing. If you're one of them, stop—immediately.
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The Cleveland Clinic says that smoking not only makes it harder for you to exercise but that you also reap less benefits from exercising. So, if you are trying to hit that weight loss goal, put the pack aside. For good. A study found that overweight or obese people tend to hangout with other people who have similar lifestyles as them.
What's more, the study found that these fraternizing tendencies proved a negative influence when it come to losing weight. On the other hand, those who hung out with other people trying to lose weight—or people who were thinner than them—had much better results. It may sound harsh, but stick with those folks. Few things are more motivating than a little treat at the end of a hard workout or after a healthy dinner.
A study found that the thought of losing a reward motivated the study subjects to complete their exercise goals more than a control group that did not have a reward. So give yourself a metaphorical pat on the back and maybe have a cupcake after each successful pound drop.
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Keeping yourself on track for your weight loss goals can be as easy as simple dietary shift. A study proved that just increasing the fiber intake in your diet is a simple and effective way to improve your weight loss. Lentils, steel-cut oats, chickpeas—slate all of these foods into your diet. You may think about cutting out that daily doughnut or pizza slice, because they are high in calories and fat, but cutting out foods you will still have exposure to is actually antithetical for weight loss.
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A study showed that people who restricted themselves from certain foods had a hard time controlling impulses around the food when they end up exposed to it. So don't cut out that doughnut in the morning if it means you'll eat three when your coworker brings them to the next meeting. Eat everything in moderation. Sometimes controlled diets do work effectively at helping you keep weight off—but this comes at the cost of having to stay on them seemingly indefinitely. Not only do they give you a psychologically negative look at food, but many studies show that people who follow a controlled diet usually gain the weight back right after they end it.
Keeping track of what you eat is a great way to document different healthy recipes that you know you like and should make again. It can also help you meet your weight loss goals. A study published in the American Journal for Preventive Medicine found that people who diligently journaled their food intake lost significantly more weight than those who were inconsistent or didn't keep one at all.
A study from studied the effects of drinking 16 ounces of water before each meal and how the practice pertains to weight loss. Researchers found that drinking 16 ounces of water about two glasses can help you lose up to 44 percent more weight. Plus, water has so many other health benefits—from promoting smooth skin to keeping you energized—that there is no reason to skip out on this one. Not exactly! Losing 40 pounds It probably won't happen within a few weeks. Try to set a more reasonable goal, such as 10 pounds 4. Even if you pace yourself when adopting a diet or exercise regimen, you might not create a routine.
To develop a routine, try to eat or exercise at regular times. This will also help you to stay motivated and on track!
20 Science-Backed Ways to Motivate Yourself to Lose Weight
Pacing yourself or not pacing yourself won't necessarily help you stick to your diet or exercise regimen. To do this, you need to stay motivated, perhaps by recruiting a buddy! Taking on too much too soon can damage your body, causing injury. Only do as much as you can, and start out small to see what you can handle. Not necessarily! The concern isn't losing too much weight too soon; it is more about injuring yourself while exercising or harming yourself with crash dieting.
Make sure that when you adopt a diet or exercise regimen, you still take care of yourself! Guess again! You can determine how often you want to weigh yourself, and you can record this information. However, you should keep a journal so that you can document your thoughts and feelings about your weight loss, not the numbers. With this journal, you want to record your thoughts and feelings on your weight loss journey. If you want to keep track of your workouts, you can, but do this somewhere else.
Your journal is more about your feelings than listing the food you eat. While some people find recording their meals helpful, keep this in a separate location. Pick another answer!
If you've been losing weight consistently, celebrate your success by bragging about it in your success journal. If you've faced some struggles, record your temptations.
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This can help you determine how you can get back on track. You can also choose a specific athletic goal to work towards, like being able to hike the whole trail at your favorite park. To hold yourself accountable for your goal, look for a friend or family member to be your fitness partner. Having a partner is a great way to feel more responsibility to your goal because you will be supporting and motivating your buddy along the way. You can also start an online exercise blog or a private exercise journal where you write down the exercises you did, the calories you burned, the food you ate, and your reflections on your progress each day.
This will make your progress more concrete and more rewarding as you go. For more tips from our Dietary co-author, like how to count calories and track exercise, keep reading! Did this summary help you? Yes No. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker.
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