Treatments

Despite the unlikelihood that large numbers of overweight and obese adults can ever be treated and supported for life by trained health care professionals in a cost-effective manner, the latter statement deserves a closer analysis. Conversely, more intrinsic goals (i.e., health, affiliation, personal growth) tend to be directly connected to the satisfaction of basic psychological needs and are typically regulated by more autonomous forms of motivation . Why do some participants feel that they have failed (and often abandon their efforts) when, despite having successfully improved their lifestyle and also their health, they did not lose a substantial amount of weight? Why do some patients "lose motivation" and others do not, particularly after achieving weight loss and entering maintenance?

“The scale is merely a measure of my relationship with gravity.”

When combined with a healthy diet and exercise regime, adequate water intake can help with weight loss. Jessica Gabb’s weight loss journey expertly balances healthy eating with an active lifestyle. Having convenient and healthy options readily available makes it easier to make better choices throughout the day, ultimately aiding her in achieving her weight loss goals while enjoying guilt-free treats. Having people on your team can make a huge difference in helping you get motivated and stay on top of your weight loss goals. Social support is key for fueling your weight-loss motivation. Instead, think of weight loss as part of a broader wellness journey. Once you hit the 10-pounds-lost mark, you can always set your sights on a new number—or non-scale achievement—and keep working toward your larger weight-loss goals. Healthy weight-loss programs involve reasonable, attainable goals. An alarming number of individuals are expressing the desire to slim down, yet struggling to get the motivation to lose weight. Combining mind and body for weight loss has loads of positive side effects. Furthermore, achieving a healthy weight often leads to increased confidence. This comprehensive guide explores proven strategies and practical tips to help you find, maintain, and reignite your weight loss motivation whenever it starts to fade. Forced to feel ashamed for her weight and appearance, Kate Winslet struggled with her body image for years. Give yourself the time and space to make the necessary lifestyle changes you need to make in order to be successful in losing weight. Your inner advocate (or critic) can either inspire you to keep going or hold you back from truly feeling like you’ve accomplished your goals. This person can hold you accountable to your goals and give you the push you need to keep going when you feel discouraged. Here are seven effective tips you can use to get and keep motivated on your weight loss journey. In any weight loss journey, therefore, knowing how to motivate yourself to lose weight is crucial. Beginning and maintaining a healthy plan for weight loss is not that easy. Limitations of the current analyses include a small sample size, which may restrict the predictive power of motivations, and the lack of long‐term follow up. However, disparities remained when compared with MAs; this sample of racially diverse EAs attended fewer sessions, were less engaged in treatment, lost less weight and demonstrated higher rates of attrition than MAs. Such programs might also consider ways of encouraging a sense of autonomy‐supportive relatedness among EAs enrolled in lifestyle interventions by recruiting known peers, facilitating the formation of new social networks among participants and/or by providing opportunities for friendly competition. Motivations stemming from perceived social pressure might discourage long‐term motivation and success, perhaps reflected here by lower engagement and higher attrition. For example, this motivation may reflect concerns about others' expectations for EAs (i.e. extrinsic motivation or social pressure) whereas it may map onto self‐esteem or related constructs for MAs (i.e. intrinsic motivation) 18. The thoughts you think, the words you utter, the foods you eat, the exercise you do. December 18“Sometimes people let the same problem make them miserable for years when they could just say, So what. No amount of falls will really undo us if we keep picking ourselves up each time…The only fatal thing is to lose one’s temper and give-up.” – C.S. October 28“To get through the hardest journey we need take only one step at a time, but we must keep on stepping.” – Chinese Proverb

Studies on autonomous motivation and weight control

Always consult with your doctor before making health decisions. If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) » Are you ready to experience true lasting health & results? Recognizing ego depletion is key on how to stick to a diet mentally. For instance, when following a strict diet, resisting temptations can deplete willpower, leading to giving in to cravings later. Helping clients with willpower, discipline, motivation, and habit forming. Motivating clients (or motivating yourself) to consistently make healthier choices and maintain an active lifestyle. A varied diet supports overall health and sustains motivation. Understand that healthy weight loss is gradual. Reflect on how achieving your weight loss goals will improve your quality of life. You can also reach out to me if you need assistance or support with your weight loss journey. Achieving small goals builds confidence. Break down long-term goals into smaller steps. Set achievable goals at the start. It also makes the journey feel less lonely. They provide detailed insights into your weight loss efforts. The relationship between exercise and weight loss is not completely understood. Make small but important changes in your diet and include foods that can increase dopamine production. If you can, it’s great to include friends, family, or weight-loss supporters. SMART goal setting can also be applied to your weight-loss exercise routine. It’s the willingness to seek out new information, try a different approach, and to adapt or adjust as things change. Weight loss support groups are available in person or online or through smartphone apps. Or, look for an in-person support group, or an online community, to share your questions, struggles, and triumphs. Can a partner, friend, or family member do your diet with you? From an evidence-based standpoint, we still have to figure out why mindful eating works in some cases and not others. Additionally, the strategic use of appetite suppressants like coffee or tea can be a helpful tool in your weight loss arsenal. On the other hand, protein is satisfying and helps maintain muscle mass, which is vital for a healthy metabolism. On the other hand, by incorporating more fiber and protein into your diet, you create a feeling of satiety or fullness that lasts longer. You need to eat less to lose weight, but wouldn’t this mean you will automatically be hungrier? Self-compassion is about treating yourself with kindness and understanding, especially during setbacks. Consider connecting with a support system for encouragement and accountability. Plateaus are normal and often a sign that your body is adjusting. Choose measurable metrics, like tracking your weight or waist circumference. It's about finding activities you truly enjoy, making the journey more fulfilling. Conversely, successful weight loss maintainers who have managed to maintain their weight loss for over 2 years are also more likely to maintain their weight loss over the subsequent 5 to 10 years (Natvik et al., 2018). Research has shown that short-term weight loss utilizing a variety of approaches can be successful, yet more than 80% of successful individuals experience weight regain after 1 year, 85% after 2 years and over 95% after 3 years (Langeveld & de Vries, 2013). Notably, practitioners are encouraged to work with individuals to both inform them about the benefits of weight loss as well as help determine which form of treatment is suitable for them (Fitzpatrick et al., 2016). A review by Kane et al. found that for a variety of preventive health behaviors, introducing financial incentives led to an increase in positive health behaviors. This suggests that the small incentives used in this program did not lead to increases in controlled motivation nor did they undermine autonomous motivation. Additionally, the same relationships were tested among those who lost weight and either received or did not receive an incentive. The body lotion packaging is very cool, and the lotion is silky smooth. Join our wholesale partnership for seamless growth and expert support. For instance, instead of saying, “I can’t resist junk food,” rephrase it to, “I’m learning to make healthier food choices.” It’s not about extravagant gestures but rewarding yourself for your weight loss efforts. Also, they might provide further recommendations, such as weight loss supplements you haven’t tried. Attending group fitness classes and online weight loss communities can make the process more fun, too. According to the Stanford Health Care study, about 80 percent of people eventually regain weight, even though they managed to lose it in a short time. Losing weight is not just a physical process but a complex path and hard work that includes healthy eating, physical activity, a mindset shift, and lifestyle changes in general. In fact, evidence shows that the best predictor of weight loss is not the diet you choose to follow (whether it’s keto, low carb, vegan, etc.) but how you implement the changes. Practice positive self-talk to stay motivated. Family support can be very motivating. This partnership makes the journey less lonely and more enjoyable. Focus on socializing instead of just eating. Consider bringing healthier options to share. Levels of controlled and autonomous motivation at baseline and four weeks were assessed for correlations with 16-week weight change. Univariate analysis of variance with a 0.05 significance level was used to assess whether treatment condition had an effect on pre-post changes in weight, waist circumference, and body fat percentage. Weight loss motivation was measured using the autonomous and controlled regulation subscales of the Treatment Self-Regulation Questionnaire (TSRQ) for weight loss treatment 6,34,35 at baseline and again at four and sixteen weeks. Luckily, motivation is something you can work to increase. The field of weight management is evolving–and fast. This article was reviewed for accuracy in July 2021 by Allison Grupski, PhD, senior director for behavior change strategies & coaching at WW. Unlike quick fixes, our program is about building lifelong positive habits that support weight management and overall wellbeing. Created by CSIRO, this scientifically backed program helps you lose weight and keep it off for good. Central to our weight loss program is a range of high protein meal plans guaranteed to suit your taste and needs. For example, Chinese food such as soup noodles tends to be high in Na, while Malay and Indian food such as nasi lemak and Chicken Tikka Masala tend to be high in fats and carbohydrates. This was essential in a multi-ethnic society like Singapore as different ethnicity brings along different cuisines that influence weight management. Firstly, we purposively sampled for participants from various ethnicities, age groups and education levels to enhance the representativeness of the study findings.

• We can often fall prey to unhealthy snacking or decide to innocently browse an online restaurant menu.
• This means that based on our best estimates, only one in five individuals who is overweight is successful in long-term weight loss.
• Feeling autonomous and volitional in one's pursuits, feeling effective and optimally challenged, and feeling meaningfully connected to others are held to have intrinsic value to the self and are essential for well-being and behavioral persistence.
• The above-listed quotes can offer you the much-required confidence boost in the often-arduous journey of weight loss.
• Knowing how to recharge your mindset can be the difference between giving up and reaching your goals.
• There is a point of diminishing returns, where the body finds it harder and harder to adapt as you approach your ideal weight.
• “The groundwork of all happiness is health.” – Leigh Hunt
• This resilience is vital in maintaining your exercise routine and emphasizing consistency over perfection.

It's a mix of internal and external factors that initiate, guide, and maintain weight-loss efforts. We'll delve into the psychology of habit formation, the importance of self-compassion, and the power of building a strong support system. Nutritionists, health coaches and more are all here for you. You can use your inner strength to make lasting changes for significant results! This is not for people with a fixed mindset; you need a growth mindset to improve. If you don’t believe that, then save yourself the time and skip this article. We all have different bodies, health, and environments. For instance, to learn how to stick to a diet mentally you will need to adapt and have a growth mindset. Identify triggers for overeating or skipping workouts. Write down the type of exercise, duration, and intensity. This helps in understanding eating habits. A food journal is a powerful tool. Stay flexible and open to change for the best results.

• Remember, the goal is to empower clients to discover their own motivations, build self-efficacy, and take meaningful steps towards achieving their weight loss goals.
• Guilt avoidance is an effort to avoid feeling humiliated that you don’t look like others and/or how society as a whole thinks you should (Durayappah-Harrison, 2015).
• Finally, remember that a healthy lifestyle isn't about deprivation.
• Here are a few simple tricks to get yourself motivated.
• Become someone who is focused and disciplined on the goal ahead,” he says.
• Whether it’s a podcast about personal success stories or an upbeat workout playlist, these tools can enhance your workout experience and keep you motivated.
• "In the past, I would eat a bunch of things I hated just to lose weight quickly, and I couldn’t wait to go back to eating normally. But after joining Weight Watchers, I viewed healthy eating as a forever lifestyle.

These seemingly small adjustments can make a big difference over time. Think about your daily schedule and identify areas where you can incorporate healthier habits. It’s a journey, not a race, and Fitmate is here to guide you. Your body and mind will thank you. What matters most is showing up for yourself, one day at a time. Recovery prevents burnout and allows your body to recharge. Try switching up your routine, eating habits, or increasing your physical activity. Even the most disciplined people hit rough patches.

Caring for Your Teeth as You Age: Tips for Seniors and…

The majority of participants were Caucasian (93.3%), married or in a common-law relationship (71.1%), employed full-time (68.1%), had an annual family income exceeding CAD80,000 (53.7%), and had completed university (63.7%). A total of 159 participants were assessed for study eligibility, and 105 women and 30 men participated in this study. Cohen’s d effect sizes, calculated with mean change scores and pooled standard deviations, were examined to determine whether the two groups differed on importance, readiness, and confidence for change scores immediately following both intervention sessions.

• Stress can derail weight loss efforts.
• Are you interested in the psychology of weight loss?
• For practical tips on setting achievable objectives, check out our guide on setting SMART goals.
• But even though there were obstacles in the road, a few of these changes made a massive difference.
• For the first set of analyses, the motivation to remain in a weight loss program of individuals who were randomized to receive an offer of a financial incentive were compared to those in the same program but were randomized not to receive the offer of the incentive.
• Practitioners should emphasize continuous improvement by staying updated with the latest research and best practices in motivational interviewing.

If you believe this article could benefit someone, feel free to share it and possibly aid in their health and fitness journey. The PDF handout helps track habits, monitor daily routines, and stay focused on your health goals. Yes, knowing the impact of different foods on your body leads to smarter, more sustainable eating choices. Understanding nutrition, exercise, and mental well-being can significantly enhance your weight loss efforts. If this is the first time you used this feature, you will be asked to authorise Cambridge Core to connect with your Google Drive account. If this is the first time you used this feature, you will be asked to authorise Cambridge Core to connect with your Dropbox account. H.S.J.C. is supported by the Yong Loo Lin School of Medicine Start-Up Grant. More research is needed on strengthening self-regulation skills to cope with overeating triggers and cravings. As such interventions need to be just-in-time, researchers could consider the use of technology and handheld devices like mobile phones or wearables to provide timely prompts or other strategies. By taking the time to reflect on your feelings, you can find healthier alternatives to cope and begin to establish new, empowering habits that positively influence your weight loss journey. Instead of harsh self-criticism, self-compassion promotes a supportive inner dialogue that can significantly impact your motivation and commitment to your weight loss goals. Research shows that when you have friends, family, or colleagues who cheer you on and share similar goals, you are more likely to stick to your healthy eating and exercise plans. Finding the right balance between intrinsic and extrinsic motivation is key. A supportive community is helpful, but it shouldn’t create dependency, as highlighted by Psychology Today. However, it’s important to remember that true success comes from cultivating that inner drive. Because once the external reward is gone, the motivation tends to fade. For additional tips on staying motivated, check out Fitmate's guide on staying motivated. Sharing your aspirations with loved ones creates a supportive environment and fosters a sense of accountability. Find an exercise routine you enjoy and can stick with. Focus on making small, consistent changes to your daily routine. At FitMate Coach, we help you understand these weight loss principles so you can make informed choices. We'll cover how your health, body image, social influences, and personal values all play a role. Get answers to your weight loss questions from our expert coaches. Intrinsic motivation comes from within—it's about finding joy in the process, feeling a sense of accomplishment, or improving your overall well-being. Remember, motivation ebbs and flows—it’s consistency that matters most. To get truly motivated to lose weight, it’s essential to make a conscious shift. A recent study shows that self-criticism versus self-reassurance has a huge impact on our mindset and motivation when trying to lose weight. Embarking on a weight loss journey can feel overwhelming, but with the right tools and mindset, the path becomes clearer and more achievable. Understanding the barriers to losing weight and how to get motivated to lose weight can transform the journey. Instead of aiming for vague goals like "lose weight," set a specific target, like losing 10 pounds. LA Muscle's Possessed II and Gamer Pro Pre-workout are more than supplements; they're catalysts to unleashing the fitter, healthier version of yourself hidden within. It's not just about getting yourself to the gym; it's about pushing yourself a little further each time, staying disciplined with your nutrition, and recovering properly. Motivation is the fuel that keeps this journey going.

• Consider contacting a registered dietitian who can provide insights tailored to your body and lifestyle.
• The most successful people in their weight loss journeys aren’t those who feel motivated every single day—they’re the ones who stay consistent.
• Sharing your journey with others can make a world of difference.
• Ask yourself, “Why is achieving your goal important to you?
• Some of us need some major weight loss motivation!
• A notable positive feature of the research on MI in weight control is that in most studies those delivering the interventions have been formally trained in MI and in the majority treatment fidelity checks have been conducted.

Pick a strategy that matches your lifestyle

Utilizing a step tracker within Lasta, you can set step count goals, monitor your progress, and stay motivated to maintain an active lifestyle. Additionally, its activity tracker allows you to keep track of your daily movements and exercise routines, promoting a healthy lifestyle. For instance, mood fluctuations can significantly influence your eating habits, exercise consistency, and overall motivation. A single study found that in one weight loss group, more than half of the weight lost returned in two years, and five years later more than 80 percent of the weight lost was gained again . The same applies to a weight loss journey. Understanding how each motivation type works will help keep you grounded in your weight loss motivation tips. Or maybe you have an idea but you're not sure how to apply this to weight loss or fitness. Studies such as this show that external or introjected motivation can produce results but only in the short term, and as we know, weight-loss is a long term problem. If any of these sounds close to your answers, it means that you are working from extrinsic motivation. Start by sitting down with paper and pencil and write down why you want to lose weight or get in shape. This simple yet powerful question is necessary for any weight loss or fitness program to be successful. This furthers existing literature that often treats motivation as an antecedent of behaviour change when it should be repeatedly and momentarily evoked throughout one’s translational process of change intention to actual behaviour change. We extend this finding that beyond wanting to feel aesthetically fitting with the social norms and standards, participants wanted to feel physiologically ‘normal’ in terms of agility, not feeling breathless so easily, and feeling fewer aches and pain caused by excessive weight gain and age. Besides the intrinsic motivations identified earlier, participants mentioned the importance of having motivational boosters in the form of (1) having a role model and (2) witnessing others suffer from health consequences. That time I felt quite depressed and there was not much motivation to carry on’. One participant said ‘Only during the day you can have a lot of (healthy) choices. MI, therefore, may offer benefits to patients without access to specialty clinics who seek weight loss through primary care. A key benefit of incorporating these treatments into primary care is the increased dissemination of treatments when compared with specialty weight loss clinics. The benefits of MI weight loss interventions in primary care may be overlooked when examining only the average weight loss, which ranges from +1 kg gained to −5.7 kg lost (40,48). Over one-third of the studies examined showed that participants treated with MI lost significantly more weight than UC controls, and approximately half reported participants losing 5% of initial weight. To our knowledge, this is the first review of the literature to examine MI for weight loss among adults, specifically within primary care. Trying to lose weight is a lot like doing an endurance run—it takes time and effort to get to the goal. “Our energy expenditure naturally decreases as we lose weight due to physiological changes such as hormonal changes and body composition,” she explains. GuideHere are 25 tasty, healthy high-protein breakfast recipes and ideas to start your day right — and help you lose weight, too. GuideOur guide helps you understand what a high-protein diet is and why it might help you lose weight and improve your health. Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more.

• Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder.
• The content of the OMA Obesity Algorithm and this manuscript is supported by citations, which are listed in the References section.
• Once this step was complete, the findings of the identified studies were extracted and transferred for the next step, the line-by-line analysis.
• People find different factors motivating, so it’s important to find out what helps motivate you specifically.
• Self-defined, personalized goals appeared more significant than externally defined goals yet were frequently guided by external input.
• Weight loss involves a complex interplay of biological factors, lifestyle changes, and—yes—your mindset.
• "Instead, I try to use the towel to wipe off the sweat off my face from an awesome workout. I let plateaus inspire me to dig deeper, find my internal motivation, and realize that it is part of the process." —Leandie Williams, 33, lost 99 pounds
• Perfect for finding the motivation for any change you want, this quote from Carol Burnett encourages control over your life.

It comes and goes and it's completely normal to lose it more than once when trying to achieve a bigger goal. It can also be incredibly demotivating when the weight loss results don't quite look as you pictured them. It is also used in times of stress or loss and is strongly linked to our motivation (2). Oftentimes, it is a product of dopamine—the well-known, feel-good chemical in your brain. Weight loss motivation is simply the aforementioned definition applied specifically to losing weight. Big dreams can sometimes lead to letdowns, so stick with healthy, reachable objectives instead. Aim for achievable targets like shedding 1% of your bodyweight each week or hitting 150 minutes of exercise weekly. Beyond setting a goal weight, consider adding process goals to your plan. Additionally, surrounding yourself with supportive individuals can greatly enhance your motivation. Embrace the journey, and keep your motivations alive—you are capable of achieving greatness! Setting up milestones can help you create a series of mini-goals between your starting point and your final target. Writing down your thoughts and feelings can be an excellent way to clarify your motivations and track progress. Understanding your personal motivations for losing weight can provide the fuel needed to stay committed. It can also negatively impact mental health and self-esteem. Excess weight can increase the risk of different chronic diseases like heart disease, type 1 and 2 diabetes, gastrointestinal disorders and sudden stroke. Advertising revenue supports our not-for-profit mission. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

• Such technology appears to be related to improved weight loss outcomes, but more research is needed (64).
• Beyond the how, you should also focus on the why, adds Mackenzie Banta, an ACE-certified health coach and personal trainer with the app Trainiac.
• Having shared your motivations, you’ll feel there is more to lose if you don’t succeed.
• “Becoming a fitness instructor was always my dream, but I never felt confident enough when I was at my heaviest weight.
• Starting a weight loss journey is a personal and often challenging endeavor.
• Many people go all-in at the start of a weight loss journey — but Shilpa P. Saxena, MD, chief medical officer of Forum Health in Tampa, Florida, suggests the “50 percent off” approach instead.
• Once you reach that weight-loss target, you may not feel incentivized to keep up your new healthy lifestyle habits, according to the aforementionedInternational Journal of Behavioral Nutrition and Physical Activityreview.
• A coach can provide valuable support during these times.

"Celebrating your diet success will fortify your resolve to continue," says Kulze. "And look honestly to see if you're backsliding in little ways with your eating." A few minor adjustments and you'll soon be back on course. "Turn it around and congratulate yourself on the diet success you've had so far," she urges. You've been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. With the right psychological tools your chances of diet success can be greatly improved. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. February 13“Unless you change how you are, you will always have what you’ve got.” – Jim Rohn Whatever has to be done, it’s always your choice.”– Wayne Dyer And then there are people for whom one of anything is not even an option.” – Abigail Thomas, Thinking About Memoir

Planning Your Week Ahead

Start small and gradually build on the changes over time. That could be not eating fast food during the week. If you want to start eating better, it often starts with a small change. Even if you’re doing everything right, your weight can fluctuate due to things like water retention, bowel movements, or even the clothes you’re wearing. One of the biggest barriers to staying motivated is the frustration of not seeing immediate results. Experimenting with different approaches—whether it’s trying new prompts or adjusting your routine—helps you discover what works best for your lifestyle. Habits, built through consistent routines, reduce the need to rely on motivation. And that’s when the process starts to feel not only achievable but rewarding. All but two studies (47,48) reviewed were published since 2006; however, only 7 of these 22 incorporated computer, internet or email technology (26–28,38,40–42). Of the three studies using real patient sessions with standardized MI fidelity ratings, Hardcastle et al. (35,49) did not report the results, Williams et al. (46) reported MI treatment scores below proficiency, and Barnes et al. (26) reported satisfactory MI treatment fidelity. Only three studies (12.5%) described using standardized fidelity rating systems of real patient sessions (26,35,46,49), although information for Groeneveld et al. (34) was included in a corresponding publication (52). The individuals recruited to provide MI and the training they received varied greatly among the studies reviewed. This way, when you accomplish your goal, you can feel a sense of pride that will motivate you to keep going. In addition to finding intrinsic motivation, there are a number of ways you can help inspire yourself to stay motivated. It’s impossible to maintain perfection when you’re dedicated to weight loss —you’re only human, after all. It can also make you tired, which leads to less energy to work out and a lowered ability to maintain willpower when it comes to keeping up with your healthy habits. It’s important to find ways to deal with the stress of everyday life while you’re working on weight loss. This framework entails elements in line the “Conceptual model of the dynamics of weight loss maintenance” by Greaves et al. including the intrinsic and extrinsic challenges encountered, the importance of self-monitoring and continuous motivation and the significant role of the self-concept and identity for WLM success (Greaves et al., 2017). This has enabled us to develop a framework for sustainable weight loss maintenance as well as formulate recommendations to aid in the management of overweight and obesity. Further barriers to WLM included not wanting to waste food and feeling deprived due to dietary over-restriction (Pedersen et al., 2018). Five studies included accounts of participants who did not manage to achieve sustainable weight loss (Barnes et al., 2007; Ingels & Zizzi, 2018; McKee et al., 2013; Pedersen et al., 2018; Reilly et al., 2015). Notably, in this particular selection of studies, externally defined goals appeared to be beneficial yet not essential driving factors. A sounder understanding of these processes could allow us to refine and maximise the impact of MI interventions for weight control. Future research in this area would benefit from drawing on self-determination theory to explore the motivational processes that mediate the effects of MI on successful treatment outcomes, including autonomous motivation and satisfaction of psychological needs . That is, the "whats" and "whys" of losing weight have been limited to extrinsic and mostly superficial aspects such as compliance with prescriptions, weight-contingent improvements in self-esteem, physical attractiveness, or the immediate gratification of a changing number on the scale. This means that setting achievable goals and realistic expectations can significantly impact your commitment to the process. Set SMART goals that are achievable and consider process goals for daily wins. Process goals focus on actions we can control – like exercising for 30 minutes daily or adding more vegetables to our meals. A total of twenty-two participants were purposively sampled for their ability to provide rich information about their motivations and self-regulation for weight loss. And (2) What are the self-regulation barriers and strategies used by people with overweight and obesity? However, this study was only representative of twelve young women aged 18 to 21 years and was focused solely on physical activity that does not cover others aspects of weight loss. Intrinsic motivation, arising from personal values and desires, is the true driver of lasting change. Without it, progress stalls, and goals remain distant dreams. The healthy habits you will gain, and the strength that you’ll possess after rising to every challenge are the ultimate prizes your mind can get. Consult a nutritionist and a physician if you plan on going on a diet the same way you would hire a professional trainer to show you the exercises. Implementing various strategies can help you manage your emotions positively, therefore enhancing your weight management progress. Emotional triggers can include stress, sadness, boredom, or even happiness—leading you to seek solace or celebration through food. When you experience high levels of stress, anxiety, or depression, you’re more susceptible to turning to food for comfort, often choosing high-calorie, less-nutritional options. This is not a one-size-fits-all journey, and by embracing a flexible mindset, you empower yourself to thrive. As you experiment with different strategies, pay attention to what keeps you motivated, and adjust your tracking systems accordingly.

• ​Michelle Crouch is a contributing writer who has covered health and personal finance for some of the nation’s top consumer publications.
• This positive feeling can help propel you forward.
• Other people need continuous treatment to prevent symptoms from returning.
• It’s about reducing the risk of chronic diseases, improving mental health, and boosting self-esteem.
• Nor do they find mental well-being help in obesity management programs.
• Yes, losing weight is about calories in versus calories out.

Jessica’s fitness routine now incorporates a mix of running and strength training, laying the foundation for improved endurance and overall health. Joining a running club with her brother not only increases her motivation but also strengthens their family bond, showing how fitness can foster relationships in meaningful ways. Understanding the importance of nutrition, she emphasizes that it’s not just about what you eat, but also about how you cook it. Through her dedication and commitment, Jessica transformed her eating habits dramatically. You can also choose a specific athletic goal to work towards, like being able to hike the whole trail at your favorite park. If you put your mind to it, you can avoid the yo-yo diet and turn it into a yo-u look awesome diet. You promised yourself this time you mean it. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. Research in social psychology shows that people work harder on their tasks when they do it in a group. Losing weight is a vital, long, and complex process. "You can't manage what you don't measure. Try different diets to find what fuels you best." – Timothy Ferriss However, focusing only on the result can be demotivating because it seems too distant at the beginning of the journey. Lasting Weight loss isn’t about banning certain foods, cutting calorie intake down to nothing or running marathons. Follow Tony’s step-by-step plan to change your self-talk and transform your mindset. Tony would agree when he says, “The core benefit of eating right is having the energy to meet your dreams and to live a fulfilling lifestyle.” Are you starting with the right purpose? Weight loss motivation has to come from within. So why are more than 1 in 3 American adults overweight? Morning rituals like reviewing your goals, visualizing success, or reading inspirational content can set a positive tone for healthy decisions throughout the day. Your weight loss journey depends on you remaining motivated. Whether you’re just starting out or restarting after a setback, these approaches can help transform your weight loss journey from a dreaded chore into a rewarding lifestyle change.Table Of Contents Having a support system provides encouragement during tough times and helps you stay committed to your journey. Connecting your motivation to a real-life benefit is one of the best reasons for wanting to lose weight. If you’re struggling with weight loss motivation, you may not be focusing on the right type of motivation. Intrinsic motivation to lose weight is the most successful long-term strategy, and what keeps you going when willpower fades. This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly. People who feel more confident in their knowledge and abilities will lose more weight. Having a role model can help you stay motivated to lose weight. Sustainable weight loss is about building healthy habits, not quick fixes. It's about creating a system that supports your goals and celebrates your efforts. Staying motivated on your weight loss journey requires a proactive approach. Your weight loss goals should fit seamlessly into your lifestyle. Explore these 15 that will help you lose weight and inspire you to focus on a path to a healthier you. In this blog, we’ll explore the essence of motivation while following a plan for weight loss, and discover the keys to ignite and maintain your inner fire. That is where weight loss motivation comes into the picture. Creating a vision board or journaling about your progress can further solidify your commitment. Set aside a specific time each day, preferably in the morning or before bed, to engage in your visualization practice. Celebrating these small milestones reinforces positive behavior and makes your journey more enjoyable. Research in the field of psychology in self-determination theory has shown that the type of motivation is more important than the amount of motivation when pursuing a weight-loss goal. We might even lose weight, but we turn into woeful, glum little souls, so we don’t keep up the diet. Twain’s statement represents the traditional approach to dieting and fitness—that to lose weight is to be miserable. But before we discuss what the latest research reveals about motivation, let’s explore why we are stuck in the dark ages of motivating healthy behavior. And as new science tells us, it makes all of the difference between just dieting versus successful weight loss and maintenance. You might even have times when you're doing all the right things, and the weight on the scale has plateaued. It might feel slightly cheesy, but by creating a positive feedback loop, you're setting yourself up for more success. Research suggests that those who celebrate their small wins are more likely to achieve their bigger goals in the long term . At Juniper, we combine lifestyle coaching with a completely personalised weight loss program, to make your success inevitable. Rather than trying to fit a square into a circle, think about how you can make your weight loss plan work with you. Participants were classified as maintainers (weighing ≤90% maximum weight) or regainers. Yes, seek support from friends, family, or online communities. This proactive approach helps you navigate setbacks without losing motivation. Recognizing progress keeps you positive and committed to your journey. Celebrating achievements boosts motivation. However, several strategies can help you maintain your motivation and stay on track. However, extrinsic motivation can provide an initial push to get started. Intrinsic motivation tends to be more sustainable over the long term because it is aligned with personal values and internal satisfaction. Extrinsic motivation is driven by external factors such as rewards or avoiding negative consequences. Globally, overweight and obesity were reported to affect 39% of adults in 2016, which is anticipated to rise to 58% by 2030 . By 2016, obesity prevalence had reached 38%, and it is expected to reach 51% by 2030 in the United States of America alone, with overweight prevalence reaching 64.2% 2,3. Healthcare providers play a role in impacting weight loss through discussions and educating patients. Please list any fees and grants from, employment by, consultancy for, shared ownership in or any close relationship with, at any time over the preceding 36 months, any organisation whose interests may be affected by the publication of the response. Habits, momentary overeating triggers and self-regulation capacity play huge roles in translating intention to behaviour change. Many people find comfort in connecting with others who share similar goals. These non-food rewards keep the focus on healthy habits. This keeps you motivated and focused on your goals. Everyone’s body responds differently to diet changes. Incorporate flexibility into your healthy eating plan. Don't brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own. And it might even lead to a longer, healthier life. And you may not be able to change your current situation. Most people react to life stressors somewhere between those extremes. The long-term activation of the stress response system and too much exposure to cortisol and other stress hormones can disrupt almost all the body's processes. Understanding the underlying principles of MI is essential for effectively empowering individuals on their weight loss journey. Through active listening and skillful questioning, practitioners can help clients identify their ambivalence, explore their motivations, set goals, and develop action plans. To effectively apply motivational interviewing to weight loss, practitioners need to establish rapport and build trust with their clients. My mom was overweight and had diabetes, and I feel like I’m following in her footsteps.” “I just want to lose some weight and get fit again.” But as soon as your flight’s delayed, it’s an easy goal to forget. While there’s no quick fix, these factors will help you lose weight, bit by bit, every day, and you’ll be less likely to give up before meeting your hard-earned achievements. Losing weight will help ease the already-stressful components of aging and allow you to feel more positive about the natural process of growing old. Michelle’s husband even purged all the junk food from their house. Armed with this new information, we figured out how to make her more comfortable this time around. Now maybe you’re ready for four home workouts per week, or two exercises when you go to the gym. Other days it may feel like you’re flying. Some days, it’ll feel like a grueling climb up Everest. ‘It’s so important to recognise that every single person in the gym is on their own personal fitness journey,’ says McNiven. They remind us to get moving, which, as you all know, has a direct link to how good you feel yourselves – meaning you’ll be more inclined to make better lifestyle choices overall. ‘When it comes to your food choices, aim to find balance across the week,’ Warner says.