According to a dietitian, there are seven ways to stay inspired on your weight-loss journey.


Finding a friend to workout with is one of the best ways to stay motivated to lose weight.

Set attainable and measurable goals, keep a food diary, and find a friend to hold you accountable and remain motivated to lose weight.

The ability to forgive yourself when you make a mistake or slip-up is the most critical aspect of being motivated to lose weight.

If you're having trouble losing weight, speak to your doctor or a registered dietitian about how they can customize a weight-loss plan for your unique health needs.

If you're trying to lose weight, you could run into issues like slow progress or hitting a weight-loss plateau. However, perseverance will pay off in the long run.

Depending on why you want to lose weight, the best way to stay motivated may differ. Before starting any weight loss program, talk to your doctor to see if it's right for you and your health needs.

Here are seven ways to stay inspired in your weight-loss efforts:

1. Set SMART goals

According to Sydney Spiewak, a registered dietitian and nutritionist at St. Francis Hospital and Medical Center in Hartford, Connecticut, setting targets is critical for weight loss.

According to research, having small goals to strive for leads to greater long-term weight loss than attempting to lose weight without them.

The SMART method will assist you in setting realistic targets and keeping track of your success. The acronym SMART stands for:

Particular. Make sure your goals aren't too broad. Instead of "I will exercise more," try "I will increase my physical activity by 20 minutes per day."
It is quantifiable. Set measurable targets, such as increasing the amount of minutes you exercise or the number of steps you take.
It's doable. Set small, attainable goals and work your way up from there. Start with a more achievable target, such as 20 minutes of exercise per day, if you'd like to work up to an hour of exercise a day but are actually unable to do so. Then, as your stamina improves, gradually increase the duration of your workouts.
It's important. Make sure that each target is related to your desire to lose weight in general. Increasing, for example,
Setting screen time limits is less important than exercising for weight loss.
Time-limited. Set a deadline for each of your objectives. This keeps you accountable and allows you to track your progress. For instance, you could set a monthly target to re-evaluate your physical activity, assess your success, and set a new goal to increase your exercise the following month.

2. Find a friend 

Spiewak claims that losing weight is easier when you have the help of others, particularly if you can find a group of people who share your goals. Joining forces with friends or family members who are also trying to lose weight will help you stay motivated and keep each other accountable when you're having trouble.

For example, a small 2014 study showed that social reinforcement and weekly accountability meetings were crucial in helping study participants achieve and maintain their weight loss goals.

3. Practice mindfulness

Mindfulness entails paying attention to your emotions, feelings, and bodily sensations, as well as how they influence your behaviour.

According to Spiewak, mindfulness can be a useful method for developing healthy behaviors and making healthier food choices. Since mindfulness helps us to calm down, consider our feelings, and tune out distractions, it is beneficial to our health.

"Consider how your food tastes, how it feels on your tongue, and what your favorite part of the food is," Spiewak advises. "It will prevent you from eating too fast, allowing you to avoid overeating and becoming more present in the moment."

4. Adjust your environment 

According to Spiewak, it's important that your surroundings aid you in making good weight-loss decisions. This can be accomplished by:

New fruits, vegetables, and lean proteins should be kept in your refrigerator.
Before going to bed, lay out your workout clothes so you'll be more ready to work out in the morning.
Choosing restaurants that offer a variety of healthier options.
Before going grocery shopping, make a list. This will assist you in determining what you need and reducing impulse purchases.

5. Make your workouts fun 

It's not always easy to exercise. You don't have to push yourself to run if you don't like it, according to Spiewak.

Finding a form of workout that you like and can stick with is the perfect way to exercise:

Many dance exercises, such as Zumba, are available online for those who enjoy dancing.
Take walks and raise your speed and distance if you prefer to exercise outside.
Don't be afraid to experiment with various exercises, such as yoga or kickboxing, before you find one you like.

6. Consider keeping a food diary

Keeping track of what you eat keeps you accountable and shows you where you can change. Keeping a food journal will also help you identify patterns or causes that can cause you to stray from your plan.

Keeping a food log, according to a large 2008 report, can double a person's weight loss. Participants in another 2012 study who held food journals lost a higher percentage of weight than those who did not.

7. Forgive yourself

Losing weight is hard and it's often not a linear process, Spiewak says. It's common to experience plateaus or even occasional weight gains. 

"Life is not perfect, your weight loss journey will contain setbacks, but it will also contain great triumphs," Spiewak says. "Reminding yourself that you are human is extremely important."

It's crucial to forgive yourself when you experience a setback. An illness or a stressful day at work may cause you to falter — but staying committed to your long-term goals is more important than striving for everyday perfection. 

"An all or nothing mindset is detrimental to achieving your goals," Spiewak says. "There will be times where your nutrition is not perfect. Maybe you didn't have time to meal prep or maybe it's your birthday and you want to have a slice of cake. Give yourself the freedom to do so and then get back on the wagon for either the next meal or the next day."



Post a Comment