{"id":4581,"date":"2018-09-25T08:41:23","date_gmt":"2018-09-25T15:41:23","guid":{"rendered":"http:\/\/howtobefit.com\/coach-blog\/?p=4581"},"modified":"2018-11-11T17:18:34","modified_gmt":"2018-11-12T00:18:34","slug":"how-to-stay-motivated-to-lose-weight","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2018\/09\/25\/how-to-stay-motivated-to-lose-weight\/","title":{"rendered":"How to Stay Motivated to Lose Weight"},"content":{"rendered":"

\"Stay<\/p>\n

We want to stay motivated to lose weight but we often look at past failures and that makes us see things through a pessimistic lens, such as: \u00e2\u20ac\u0153I want to lose 20 pounds (or more), but I haven’t been able to do it in the past and keep the weight off. Should I even bother?\u00e2\u20ac\u009d<\/p>\n

Instead of fixating on \u00e2\u20ac\u0153coulda, woulda, shoulda,\u00e2\u20ac\u009d maybe it’s more beneficial to set your mind on moving forward. A good way to do this is by focusing on possible solutions for the future rather than the problems of the past.<\/p>\n

\u00e2\u20ac\u0153When people are obsessed over a problem, they may be discouraged by the lack of progress and by the fact that they have repeatedly failed to achieve their goals,\u00e2\u20ac\u009d says Hengchen Dai, assistant professor of Organizational Behavior at Olin Business School.<\/p>\n

Dai explains that this can lead to what researchers call the \u00e2\u20ac\u0153what-the-hell\u00e2\u20ac\u009d effect<\/a>. Think about a situation such as slipping up on your diet by eating a slice of cake.<\/p>\n

Since you’ve already failed, you continue to indulge and binge on even more junk food<\/a>, because \u00e2\u20ac\u0153what the hell,\u00e2\u20ac\u009d why not? But all of this drives you further and further away from your original objectives.<\/p>\n

Instead, forget about that one little slipup and shift your focus toward fixing it for the future. Then you can more quickly get back on track.<\/p>\n

Of course, all of this is easier said than done, but there are some tricks that can make it easier. Here’s how the experts say you can stay motivated to stick to your goals throughout all of the ups and downs of a weight-loss journey.<\/p>\n

\"How<\/a><\/strong><\/h2>\n
<\/div>\n

5 Tricks to Find Motivation to Lose Weight<\/strong><\/h2>\n
<\/div>\n

Time it right<\/h3>\n

The timing of when you set your goal can be very influential on your overall success. Dai explains that people are more motivated to create and initiate goal pursuits at moments that feel like a fresh start<\/a>, such as the beginning of the week, a new season, or right after the holidays<\/a>.<\/p>\n

\u00e2\u20ac\u0153Around those moments, people may not only be more receptive to messages that encourage them to find solutions, but also more willing to put aside their past failures and try out new solutions<\/a>,\u00e2\u20ac\u009d she says.<\/p>\n

Matt Walrath, the owner of nutrition coaching company Beyond Macros<\/a>, says his most motivated clients are those with a major event say, a wedding, finishing a 5K, or a triathlon on the horizon. \u00e2\u20ac\u0153You can channel more motivation by focusing on an event you can work toward, where having excess weight will cause your performance to suffer,\u00e2\u20ac\u009d he says.<\/p>\n

Picture a fitter you<\/h3>\n

Stuck in a weight-loss rut<\/a>? Take a few minutes to flip through old photos of yourself on your phone as a visual reminder of how far you’ve come.<\/p>\n

\u00e2\u20ac\u0153It can get extremely discouraging when you hit a plateau<\/a>, but when this happens, it can be motivating to look at old photos of yourself from when you first started your weight-loss journey,\u00e2\u20ac\u009d says Samantha Smitchko, a certified personal trainer and IFBB Figure Pro. \u00e2\u20ac\u0153Appreciate how far you’ve come, and remember, you’ve made it this far\u00e2\u20ac\u00a6 you can make it even farther.\u00e2\u20ac\u009d<\/p>\n

And keep snapping those selfies, suggests Janis Isaman, a STOTT PILATES certified trainer and owner of My Body Couture<\/a>. \u00e2\u20ac\u0153Sometimes, you need a reminder about what you love about your body, and even the most casual shot of you in the bathroom mirror can do the trick,\u00e2\u20ac\u009d she says. \u00e2\u20ac\u0153Usually there are some changes that we have forgotten about. A few quick photos can help us consider something we value about our bodies.\u00e2\u20ac\u009d<\/p>\n

See yourself slim<\/h3>\n

If top athletes use visualization to help them get into a positive, motivated mindset before a big game, can this work to keep you fired up to lose weight, too? It certainly can’t hurt.<\/p>\n

You can practice visualization for just 10 minutes a day simply by closing your eyes and picturing yourself getting healthier and slimmer, keying in on how you look and feel, and imagining a more confident, energized, and proud version of yourself.<\/p>\n

Need something more tangible? Create a vision board compiled of photos of yourself at a healthy weight. The act of imagining yourself fit can boost your confidence and motivation, reduce stress, and actually train your brain to respond to temptations in a way that can help you achieve your goals faster.<\/p>\n

Find a weight-loss support crew<\/h3>\n

Your squad, your crew, your people. Whatever you call them, those closest to you can make all the difference when it comes to keeping you accountable.<\/p>\n

\u00e2\u20ac\u0153Enlist someone who can become your gym buddy and accountability partner<\/a>,\u00e2\u20ac\u009d says Walrath. \u00e2\u20ac\u0153This way, you’ll have someone to share your challenges with. When you’re tempted to cheat on your diet or skip a couple of days at the gym, you’ll have someone to help get you back on track.\u00e2\u20ac\u009d<\/p>\n

Seeking a weight-loss mentor or a role model can help, too, but just be sure the person you pick has a lifestyle comparable to yours or, at the least, is transparent about his or her own struggles.<\/p>\n

\u00e2\u20ac\u0153If you’re following someone on social media, look for people who offer advice and who are always very open and honest with their followers,\u00e2\u20ac\u009d suggests Smitchko.<\/p>\n

Because when you’re having a not-so-great day, nothing can sap your motivation quicker than a social-media feed filled with flawless (and perhaps photoshopped!) snaps of skinny people telling you how awesome their lives are and how you need to change yours.<\/p>\n

Go social with your weight-loss goals<\/h3>\n

At the same rate, don’t hesitate to post your own process on social media or in a public forum, whether it’s posting pictures of your progress and interacting with your followers (and those you follow) or joining a Beachbody Challenge Group<\/a> \u00a0that’s comprised of people just like you who all have committed to getting healthy and fit.<\/p>\n

In fact, a study by Northwestern University shows you can \u00e2\u20ac\u0153friend your way thin,\u00e2\u20ac\u009d citing that those who immersed themselves in an online weight-loss community lost more body weight after 6 months<\/a> than their less-connected peers.<\/p>\n

\u00e2\u20ac\u0153Investing in a social group that encourages you to spend time with other people is essential because you will be creating a social contract and new social bonds to ensure you achieve your goals,\u00e2\u20ac\u009d says Isaman. \u00e2\u20ac\u0153Even though it’s online-only, that support can be very powerful.\u00e2\u20ac\u009d<\/p>\n

\"How<\/a><\/strong><\/h2>\n
<\/div>\n

Is Your Weight-Loss Plan Failing You?<\/strong><\/h2>\n
<\/div>\n

Finally, it’s uber-important to identify the signs that the weight-loss plan you picked just isn’t working for you.<\/p>\n

\u00e2\u20ac\u0153A weight-loss plan should enhance your life,\u00e2\u20ac\u009d says Isaman. \u00e2\u20ac\u0153You should feel capable, accomplished, and energized by your food and fitness plans. There might be hard choices to make, but they should not feel like a punishment.\u00e2\u20ac\u009d<\/p>\n

So, how do you know if you haven’t picked the right weight-loss plan? Isaman outlined the following red flags to watch for:<\/p>\n