How to Stay Motivated for Weight Loss

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By blonde-doc
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Stay Motivated for Weight Loss

One of the most difficult parts of any weight loss program is maintaining motivation for the long haul. In the beginning, the results of your hard work can be difficult to detect and it can seem like you're not making much progress. And even after your weight loss is going strong, sticking to the same diet and exercise program can become tedious. Luckily however, there are some simple steps you can follow to combat de-motivation and meet your weight loss goals.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Notebook or journal
Pen or pencil
Body tape measure
Body fat tester (optional)

Step 1

WRITE DOWN YOUR WEIGHT LOSS MOTIVATIONS
To stick with a weight loss plan, it's important to understand why you initiated the plan. Think carefully about your true motivations for weight loss, and record them in your journal. Be honest with yourself and be specific. For instance, rather than write "to look better," try something like "to slim my tummy" or "to lose my double chin." And instead of "to be healthier," write "to climb stairs without gasping." The more specific your motivating reason, the easier it will be to track your true progress.
Step 2

BASELINE YOUR MEASUREMENTS AND BODY FAT
Because weight can fluctuate by a pound or more from day to day, using weight as the sole indicator of your diet success can be very de-motivating. Dieters especially can become dejected to find that the scale actually reads higher after days of careful eating. Instead, use a body tape measure to track the actual size of your arms, legs, hips, waist, etc. Unlike a standard measuring tape, a body tape makes it easier to take measurements one-handed and provides constant tension so the measurements are more accurate. At the beginning of your weight loss program, take a complete set of measurements and record them in your journal.

Similarly, you can baseline your body fat using a handheld body fat tester. Record your starting body fat in your journal.
Step 3

BASELINE YOUR CLOTHING FIT
Choose two or three of your favorite but slightly snug outfits and try them on. With a critical eye, observe how the clothing fits and feels. Are the pants tight in your waist? Is your top uncomfortably snug? At the start of your weight loss program, list each outfit in your journal and describe how it fits and how you feel wearing it.
Step 4

BASELINE YOUR HEALTH
Feeling better is a tremendous benefit of weight loss and it one of the first changes that most people notice. To keep better track of how your program improves your health, list any ongoing issues in your journal. Do your joints aches? Your tummy hurt? Just can't catch your breath doing simple tasks? Write down as much as you think of in your journal.
Step 5

TRACK YOUR PROGRESS
The best way to stay motivated for weight loss is to see results early and often! Once a week, revisit your body measurements, body fat, clothing fit, and health issues. Record your current numbers and impressions, and compare them to where you were a week ago. Even if your weight hasn't budged much, you are bound to see real progress in some or all of the other areas. Give yourself a smiley face or a star, and be proud of what you've accomplished.
Step 6

MIX IT UP
After a while, even the most workable weight loss plans can start to feel tedious and burdensome. Be on the lookout for these feelings, and when you sense boredom creeping in, try something new. For example, if your main form of exercise has been walking, try an elliptical. Or if you've diligently stuck to Weightwatchers, try another plan for a few weeks. Mixing it up and changing your routines will help you bust through plateaus and keep your motivation strong.