How To Stay Motivated To Lose Weight

  1. When you need some encouragement, check out success stories on Pinterest. I am always rejuvenated whenever I watch others making healthier lifestyle changes.
  2. Pray before you eat and pray when you are experiencing emotions like stress that are tempting you to emotionally eat.
  3. Join a weight loss message board or challenge group. Nothing helps re-motivate like hearing other success stories. Alli and Beachbody have a great message boards. With Beachboy, you can even have an online coach available for encouragement and motivations. If I am craving something I like to go to a weight loss message board. Before I know it, my cravings are gone and my motivation is sky high. You may get discouraged.
  4. Place motivational quotes around your kitchen or make a motivational playlist of songs, and listen to inspiring music whenever you need a motivational boost.

    diet quote photo
    Photo by Conny Sandland
  5. Use meditation to help you cope with chronic stress.
  6. Tell a family member or friend you goals and your plan on how to reach them. Have your friend check up on you, hold you accountable, and encourage you. One idea is have a sticker chart. Every time your family member sees you do something well, they put a sticker on your chart. Every time they see you slip up, they take a sticker away. When you fill up one sticker chart, you get to get a reward or prize.
  7. Partner up with a family or friend who want to lose weight as well. Make it a competition and have a fun prize for each other when you reach your goals. Be sure to tell each other your goals and plans. Have regular check-ins with each other, hold each other accountable, and encourage each other.
  8. Take a photo of yourself throughout your weight loss journey to see the changes.
  9. Place reminders around your kitchen. Place a reminder on your cabinet like, “Eat fruits and vegetables for your snack,” or “Remember to pause before you eat.” (See Mindful Eating).
  10. Weigh yourself only once a week on the same time and day each week, no more and no less. Weighing in helps keep you accountable. However, weighing in too much can distress you because weight can fluctuate on its own throughout the week due to water and hormones. People who regularly weigh themselves are more likely to lose weight.
  11. When you lose weight, donate your bigger clothes to help you stay motivated.
  12. Focus on the process, not the end result. Be proud of your actions and don’t agonize over the weight. If you followed your plan, ate healthy, and exercised that day or that week, then rejoice. You did it. You are doing what you need to do to lose weight and that is all that you can do. Just think of it like this, if you were fit and healthy that day, then tell yourself, “I was fit and healthy today!” The past is the past. You did it today!
  13. Celebrate success by treating yourself to a favorite activity or outfit or a small trinket. Try not to use food as a reward. You can celebrate reaching a weight goal, but also be sure to celebrate just for following your diet plans regardless of weight.
  14. Expect setbacks and forgive yourself. Setbacks are part of the process.
  15. Be realistic. Slow, moderate weight loss is the best way to lose weight.
  16. Every cheat you have to add 10 minutes of activity.
  17. Put a smiley face sticker on every day of your calendar that you did well. You will be so proud of yourself when you can see all those stickers on your calendar.
  18. For a quick motivational boost, whenever you are feeling like you are tempted to eat something you shouldn’t, pump your fist and say to yourself, “I can conquer this!”   This may be just enough to pump you up.
determination photo
Photo by Dana Lookadoo – Yo! Yo! SEO
  1. Use go-to phrases. The minute we start to feel weak and want to cave, we start finding ways to talk ourselves into eating.   We want to rationalize and find a way to give ourselves permission to fail. You might say, “I’m really stressed today and just need to splurge this once”, “I deserve this because I had a hard day,” or “I will just eat less tomorrow.”   If you start this kind of self-talk, you are probably going to give into your temptations. The minute you hear yourself starting this kind of self talk, immediately change what you are saying to yourself. Instead of saying, “This one time won’t hurt,” say “I only have to wait (BLANK) days until my free day,” or ask yourself “Am I hungry or is this something else?” (See the step-by- step guide to mindful eating.) A lot of mindful eating is about eating slowly and taking the time to ask yourself questions like “Am I hungry?” Other positive self-talk you could say are, “I only have two weeks until that wedding, beach, weigh in or until I can buy that dress as a reward for eating healthy.” When you know a difficult moment is about to occur, plan how you are going to talk to yourself ahead of time. Think of how you might rationalize to convince yourself to overeat, and then plan how you are going to talk yourself out of it. One of my favorite go-to phrases is “be mindful of God’s presence while I eat”. Eating becomes an act of worship for me. I remind myself I am taking care of God’s creation (me). I want to glorify God by eating slowly and nourishing the body God made. I remind myself of 1 Corinthians 10:31 which says, “so whether you eat or drink, or whatever you do, do all to the glory of God.” Wow! What a great reminder!  1 Corinthians 6: 19-20 reminds me that my body is a temple of the Holy Spirit and that I should glorify God in my body. When I mindLESSly eat, I miss the opportunity to be in awareness of God’s presence.
no one ever got to the top photo
Photo by symphony of love
  1. Set up two-week increments as your mini-goals. Think of it as you only have two weeks until you can give yourself a small break. However, when you get to the end of the two weeks, have one free day; then, immediately start another 2-week mini-goal for the consecutive 2 weeks.
  2. When you are wanting to graze or can tell you are giving into unhealthy snacking temptations tell yourself “I can’t wait to relax and enjoy a healthy meal.” Learn to see your healthy meals positively. Eat slowly so that you can enjoy your food for the same amount of time as when you were eating a larger portion. Sometimes, especially when we are emotional eating, we want to eat large portions because we don’t want the meal to end. (see the step by step guide to Mindful eating).
  3. Share your goals with someone for moral support and accountability.
  4. For maintenance, establish a weight threshold. In other words, continue to weight yourself regularly and decide your weight limit. Tell yourself, “I will gain no mire than five to ten pound.” Have a set plan of action for if you hit your upper limit. Your plan could include re-doing your Diet Self Assessment from this blog. When you reach your upper limit of your weight threshold, reevaluate your diet or add another tip. Make sure you haven’t loosened up your lifestyle changes or not letting yourself eat larger portions.
  5. Find a daily routine that works for you. We are less likely to error if our days follow a similar routine. Eat the same time and way every day. Write down specifics for your routine like, “I will only eat out two days a week and those days will be Friday and Saturday.” Add something fun to your routine everyday. That way you will have something to look forward to besides eating food. Also, your routine will not get too monotonous or boring.

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