Advertising
Advertising

Published on August 28, 2018

Need Motivation to Lose Weight? 17 Ideas to Get Inspired Right Now

Need Motivation to Lose Weight? 17 Ideas to Get Inspired Right Now

You made it here- the decision to lose weight! This means that mindfulness is kicking in! This is important for motivation, weight loss, and health. Being healthy and active is necessary!

Our bodies were meant to move, not be sedentary. For weight loss, the success of your journey is based on your ability to stay motivated throughout.

Motivation is easy at first. Holding on to it may breed a little challenge. Please know that this is normal. You will have days where motivation is at its all time high, and other days where motivation is at an all time low.

In this article, we’ll look into some of the best ideas on motivation to lose weight and why we lose motivation easily along the weight loss journey.

Motivation and inspiration for losing weight

There are varied reasons for wanting to lose weight. The one common factor: Everyone needs motivation.

One piece of advice:

Motivation comes a little easier when you determine the reason for wanting to lose weight.

What is/are your motivating factors for losing weight? It is important to understand your “why”, no matter how small.

Losing weight, even just 5% of your weight can help:

  • Improve blood sugar
  • Reduce the risk of heart disease
  • Lower cholesterol
  • Reduce joint pain
  • Reduce the risk of certain cancers

As someone who has been through this journey, I can tell you that it will require constant recharges of motivation.

I did it the old-fashioned way, diet and exercise. It took me almost 3 years to achieve 85 pounds lost. That may seem like a really long time; however, keep in mind that healthy weight loss averages 1-2 pounds per week.

    Motivation is really strong in the beginning, motivation starts to shift when the results aren’t immediate. The results take time, your motivation is key to get you there.

    Motivation is what gets you started. Habit is what keeps you going.

    Common weight loss motivation struggles

    Lack of motivation is common for many reasons. Motivation can trigger a number of emotions, making it hard to get motivated. Some of the common motivation struggles that people face:

    Unsupportive social environment

    Your social environment is your physical and social setting (home, family, friends, etc.).

    Many don’t realize the importance and the influence of a social environment. If you are trying to get on the right track and hear something like “oh, you don’t need to do that, let’s go out and get ice cream”, your motivation to do the right thing is will likely be impacted.

    Lots of hard work for slow results

    When you work out 5 times a week and carefully count your calories, naturally you want to see more than 2 pounds gone. Please keep in mind that normal and healthy weight loss averages 2 pounds per week; about 3500 calories burned means one pound lost.

    Injuries

    Many suffer from injuries that reduce their ability to exercise; however, consideration for low impact exercise and exercise modifications should be given.

    Additionally, discussing approved workouts with your doctor is helpful. Exercise can still happen with an injury, don’t lose motivation!

    Cravings

    You will crave, and it is ok! Even the healthiest people have cravings. When cravings strike, be mindful of the craving and the portion.

    Craving cookies? Bake them at home so that you can modify and control the recipe for your goal!

    Healthy food is expensive

    There is a bit of truth and a bit of a lie here. Healthy food can be a bit expensive; however, if you eat more of a plant-based diet (fruits, vegetables, grains, etc.), the costs won’t sky rocket.

    Lack of time for working out

    If losing weight is really what you are set out to accomplish, then time has to be found. You have to schedule and coordinate your day to day, to include a workout.

    For days that you simply can’t, make choices that force a little more movement:

    Park at the back of the parking lot and take a longer walk into the store, take the stairs instead of the elevator, do squats while cooking, and/or do sit ups during commercial breaks.

    The importance of mindfulness for motivation and weight loss

    Be honest with yourself, how many times have you eaten something without actually thinking about what you were feeding yourself?

    Mindfulness plays an important role in our everyday decisions, especially the decisions regarding our health. Here are mindfulness considerations that will help motivate you to lose weight.

    Advertising

    In the past, we were taught what to eat and what not to eat; however, there was no guidance on how to select and consume, which ultimately contributes to weight issues.

    In general, people have a strong misconception about food and its purpose in our lives and in our health. This creates unhealthy habits which contribute to weight gain.

    The importance of mindfulness in this journey is crucial to your weight loss success.

    Take a look at this article to learn more about mindful eating:

    The Best Benefits of Mindful Eating for Weight Loss and How to Start Now

    17 Ways to motivate yourself to lose weight

    1. Love and appreciation

    Love inspires motivation and motivation feeds appreciation.

    Loving yourself motivates you to appreciate our body and all the things that it can do. Appreciation for the body improves body image and appreciation for body image leads to weight loss motivation.

    2. Mindfulness

    As discussed above, mindfulness is key for success. Being mindful ensures that you are aware of your “why”, the reason for starting your weight loss journey, and are dedicated to making good choices that support your ultimate goal.

    Mindfulness also keeps you aware throughout the process: food choices, social settings, and process/progress.

    3. Be committed

    Motivation for weight loss will suffer if you are not committed. Making a public commitment will help hold you accountable and enhance motivation.

    4. Get a mentor/ Accountability partner

    Having a mentor and/or an accountability partner will help with motivation. Having someone that inspires you and believes in you will boost motivation.

    5. Animals help motivate

    Getting a dog will increase movement. Dogs have to go outside and play. A dog can be an accountability partner!

    Not only will they make you move, they are awesome support beings.

    6. Goal setting

    You know your “why” and now you’re ready to get started. What are your goals? Are they realistic?

    Advertising

    As discussed above, an average of 2 pounds a week is normal and healthy weight loss. Setting goals like “I plan on losing 15 pounds in a week” will result in lack of motivation at the end of the week.

    7. Pace yourself

    The weight loss journey is a lifestyle transformation journey. This doesn’t happen within a few days. Habits take time to break. Don’t lose hope!

    8. Perfection doesn’t exist and set backs will happen

    Don’t be so hard on yourself. Be patient and love yourself through this process. This isn’t an easy journey. Expect a few set backs as you transition and get into the groove.

    9. Don’t set your eyes on the end, set them on each day

    What I mean is, focus on the journey, not the end goal.

    If you are trying to lose 50 pounds, focusing on that number will motivate you initially; however, it will cause lack of motivation later due to being overwhelmed about the length of time.

    Instead, focus on your daily goals.

    10. Incorporate a plan that fits your day-to-day life

    Everyone has different responsibilities and different reasons for losing weight. One plan doesn’t work from everyone.

    Build your own plan, one that you can fit into your every day life.

    Mindfulness is key here and helps keep you motivated. Being mindful of your day to day and incorporating a weight loss plan is important.

    A few suggestions:

    • Reduce the number of calories you eat. Keep a food journal and track everything.
    • Make smaller plates with smaller portions. Portion control is important.
    • Reduce your unhealthy snack and sugar intake. Sugar can breed disaster.
    • Stay away from deep fried/fried foods.
    • Eat a lot of fruits and vegetables.

    11. Don’t weigh yourself everyday

    This is a huge NO. Weighing in once a week and keeping track of progress is what you need. Weighing yourself once a day is one of the fastest ways to lose motivation.

    Remember, healthy weight loss averages 2 pounds per week.

    12. Don’t focus 100% on the scale

    The scale is just one way to track progression and even in that, special consideration must be given.

    You may have gotten on the scale 2 weeks ago and have  lost 15 pounds. This week you may see 5 pounds gained.

    Advertising

    If you turned fat into muscle, this will happen, don’t lose motivation! This is a good thing! It means you are burning fat and building muscle. Building muscle means toning up.

    13. Celebrate and reward yourself!

    When you reach a goal, celebrate! Share your success with your social environment.

    Being happy and celebrating your achievement enhances motivation.

    14. Hire a trainer

    It is okay to hire a professional trainer to help motivate and coach you toward your weight loss goal. The trainer doesn’t have to be a workout trainer. Consider a dietician and/or therapist.

    15. Use music

    Music is a motivation booster for sure! Music will help you move and groove, taking the focus off of the act and allowing happy to kick in and motivate you!

    Research conducted by the North American Association for the Study of Obesity found that those that listened to music while exercising were more likely to stick with it than those who didn’t.

    16. Keep those jeans!

    You may have a pair of jeans that you want to get back into. Keep them! Let them motivate you.

    17. Take pictures and document your awesome!

    Your body will change as your eating habits and exercise habits change. Take a picture at the start and consider a photo every 30 to 60 days. Seeing your progress will help keep you motivated.

    How to get weight loss motivation back when it’s lost

    You may find yourself 100% motivated in the beginning and less motivated after a few weeks of trying.

    Keep in mind that habits generally take 21 days to break. If you find yourself with 0 motivation, after having been 100% motivated before, try these:

    • Go back to your why. Why did you start? What was the purpose?
    • Try resetting your goal. Maybe your initial goal was a little too aggressive. It’s okay to adjust and do what works for you.
    • Talk to a coach/trainer. it is a good idea to discuss with struggles with professionals. Many will offer free insight and advice for getting started and staying on track.
    • Re-consider an accountability partner and/or group. Being around like-minded people on your journey can help so much with motivation.
    • Find out if working out is the problem. Working out alone can be a bit boring. Have you considered a group fitness class? This goes back to being around like-minded people that are sharing your journey.
    • Get more motivational messages. Words and phrases of affirmation are so important. Loving yourself and being patient with yourself is at the core of success for this journey. How about waking up each day to a motivational message that you wrote for yourself?
    • Stop comparing yourself to others. Weight loss reasons, weight loss motivation, and weight loss journeys are different for everyone. Focusing on the journey of others takes you away from your goals and accomplishments. Don’t compare your progress with anyone else’s. This is your journey and you’ll do great!

    The bottom line

    It took me almost 3 years to achieve 85 pounds lost. I have kept my current weight for over 5 years and counting. Mindfulness and lifestyle transformations really are key for keeping it off.

    Your journey will make you strong, educate you, and transform you.

    Your motivation is within, find your why, hang on to it, be patient, love yourself, and you will find success at the end of the journey.

    Featured photo credit: Unsplash via unsplash.com

    Advertising

    More by this author

    Veronica Castillo

    Traveling Vegan/ Plant Based Cook/ -85 Weight Loss

    Do Essential Oils for Weight Loss Actually Work? Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower Need Motivation to Lose Weight? 17 Ideas to Get Inspired Right Now Tasty and Healthy Weight Loss Snacks to Reach Your Goals Fast The Best Benefits of Mindful Eating for Weight Loss and How to Start Now

    Trending in Physical Strength

    1 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 2 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 3 Do Essential Oils for Weight Loss Actually Work? 4 3 Simple Steps to Reduce Your Gut Inflammation 5 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on January 17, 2019

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

    Why Is It Hard to Live A Peaceful And Happy Life?

    Our Habitat Has Become Too Technological

    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

    Too Many People Don’t Want to Unplug

    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

    Listen carefully:

    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

    Advertising

    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

    8 Mindfulness Exercises to Start Practicing

    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

    Are you ready for it? Let’s go!

    1. Pray Daily

    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

    Pray. You won’t regret it.[5]

    2. Pay Attention to Your Inner Thoughts

    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

    Advertising

    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

    This article can guide you to beat negative thoughts:

    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

    3. Smile Often

    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

    The moment that you smile unconsciously, you then know that you are truly happy.

    4. Organize Your Working Desk

    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

    Advertising

    5. Celebrate Your Friend’s Victories

    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

    6. Listen to Your Spouse/Partner

    God put someone in your life for a reason. You might as well listen to him or her.

    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

    7. Give Yourself a Break from Technology

    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

    How do you do that? This is my formula:

    First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

    Advertising

    If you score more than 35, you need to take action immediately.

    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

    8. Go Exercise

    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

    12 Benefits of Regular Exercise You Should Know

    The Bottom Line

    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

    It is possible to live a happy and peaceful life. It only depends on you.

    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

    More Resources About Mindfulness

    Featured photo credit: Lesly Juarez via unsplash.com

    Reference

    Read Next