It can often be hard to retain your motivation to lose weight for long enough to reach your desired end weight. As Tosca Reno says in this video, a large number can be more off-putting than motivating when it comes to weight loss motivation.
Knowing that you have a large amount to lose can often be enough to put a stop to the healthy eating and fitness program, before it has even begun. What you really need is not just weight loss motivation, but SUSTAINED motivation to lose weight.
Tosca’s solution to this problem, and one which I wholeheartedly agree with, is to break down that large number into smaller, more manageable amounts and then reward yourself each time you reach one of these targets.
For example if you would like to reduce your weight by 10kg, then instead of thinking of this amount and being overwhelmed at how long it is going to take, actually focus on smaller, weekly goals. So decide how much you could safely and successfully lose each week – it will probably not be more than around 1kg. Make yourself a plan where you commit to losing this small amount each week and don’t think about the big figure of 10kg for now. Your motivation to lose weight can now be focused on an achievable amount, with a set time frame, which can be easily measured. These measurements will document your success and provide additional motivation to lose weight, keeping going until you reach the desired end result.
NOTES ON WEIGHING
It is important to set a regular time and place to weigh yourself each week. Most essential is that the time and circumstances be the same on every occasion, so that the measurement is fair. A great idea is to weigh yourself in the morning immediately after going to the toilet, and preferably naked, on the same day of each week.
Don’t weigh yourself more than once a week as its too often and there will be natural fluctuations which may make it look like you are not losing weight, and that could really set back your weight loss motivation.
Also remember that some weeks will be better than others. This is natural and happens to everyone and the best way to deal with it is to know that it is not a disaster and that it should not mean the end of your motivation to lose weight. The aim is to stay motivated by adding together your successes and knowing that what you want is achievable and most of all focusing on the end result.
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I agree wholeheartedly with the advice to concentrate on small goals that help you lose weight in “baby steps” and not get intimidated by the full amount of weight you need to lose. This is especially true for me! I am morbidly obese, weighing 342 pounds (as of this week). I made a commitment several months ago to lose the weight and get in shape once and for all. Concentrating on having to lose several hundred pounds is just too daunting. Instead, I decided I wanted to lose 2 pounds a week. To do that I need to eat 1,000 calories less each day than I burn. A 7,000 calorie deficit per week equals a weight loss of 2 pounds.
So, this way I concentrate on a DAILY goal, which is much less frightening! I’m also blogging about my journey at my blog. This helps me stay motivated and accountable as well!
Great idea to hold yourself accountable with a blog!
Remember not to get too hung up on calories alone, reducing food intake too much will only result in slowing down the metabolism. Make sure you get some higher calorie days in there to keep the metabolism going – I like to have a ‘cheat’ day once a week, it really helps to keep the motivation up!
Best of luck
Nice article, great pointers! Motivation is definetly the biggest factor to losing weight. By the way I would like to add a tip about the diet including water, it is best to drink water out of a 0.5litre bottle and always carry one around with you. You will be able to drink much more water that way and more pleasent than out of a cup.
Thanks for that tip Dave, makes drinking water much easier
Nice article, but I do not agree with “Don’t weigh yourself more than once a week”. When I began my weight loss journey, I weighted myself 3 times a day. I think it helps to motivate you, you’ll watch out with what you eat.
Thanks for the comment
I think its great that you found a technique which works for you and which has been really motivating! Thanks for sharing it here – I hope that it may also help others
I don’t agree with you Gordon. If you weigh yourself too often it will look like you’re not making any progress at all. Once or twice a week is enough, ’cause then you’ll see if there is any progress yes or no.
Great artice here.