By restricting calories, upping your exercise routine or trying the next fad diet, initial weight loss may not be that difficult. However, the hard part is keeping the weight off once you’ve lost it. Permanent weight loss is a lifelong commitment that requires attention to detail and overcoming bad diet and exercise habits by creating (and sticking with) healthier ones. Here are a few tips to help keep you motivated and achieve and maintain your goals.
First, it may take some soul searching. Are you really ready to make this commitment? What is really motivating you to lose weight? The answer to these questions will be different for each person and is very individualized. Once you have found your inner motivation, write it down. Keep it somewhere private or out in the open, but somewhere you can refer back to when you need reinforcement on why you are doing what you are doing.
For example, I recently worked with a client whose goals were to lose weight and lead a healthier lifestyle. His motivation was his grandchildren. He wanted to be able to play with them while they are still young and to watch them grow up, graduate, get married, etc. He put a picture of his grandchildren on his snack cabinet so he sees their faces each time he goes for a snack. This helps to remind him of his motivation to meet his goals and to make healthier choices.
Setting realistic goals is also an important component of weight management. It doesn’t feel good when you set a hefty weight loss goal by a certain time and then never achieve it. Don’t set yourself up for failure! This can cause you to feel bad or that losing weight is lost cause. What will feel good is setting a smaller, realistic goal and actually achieving it. A healthy weight loss per week is 1-2 pounds. It may help to write down your goals and then cross them off as you achieve them.
Creating a support system will play an essential role in helping you to achieve your goals. Try to find someone that has similar goals as you or someone who really supports you in achieving yours. This person or persons may be a family member, a co-worker or a friend. Maybe that person becomes your new workout buddy on Saturday mornings or they keep a food journal with you to help you stay on track. If you are struggling with something, reach out to your support system. This should help to relieve some stress you are feeling and give you the motivation to overcome your barriers.
You may need to change your outlook on weight management. You are going to have setbacks and rough patches. Don’t give up! Don’t feel sorry for yourself and let that keep you from achieving your goals. Accept that it happened and start fresh the next day. Take this one day at a time. There is no benefit to dwelling on a bad day, we all have them. A bad day here or there will not completely ruin your weight loss efforts.
Another way to stay motivated is to reward your success, but not with food. Try to find fun ways to reward yourself when you meet your goals! For example, maybe treat yourself to a new shirt or a concert ticket. Or, if you are saving up for something bigger put a monetary donation into a jar or separate bank account.
One final tip is look at the whole picture. Try not so solely focus on what the scale says. The number on the scales can often be very discouraging especially when you are making such a great effort. Try to also focus on how you are feeling. Are your clothes fitting better? Do you have more energy because you are eating healthier foods? Again, this is a lifestyle change and will likely promote a slower weight loss than some crazy fad diet. But slow weight loss due to healthy changes in dietary habits is the weight loss you are more apt to keep off. Make a commitment to lead a healthier lifestyle and stick with it. You can do it!
Allison Mitchell RD,LDN, is the Clinical Nutrition Manager at Noble Hospital.
