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How To Motivate Yourself To Lose Weight and Keep It Off


  • Successful weight loss involves more than dieting — you need the right mindset to succeed. 
  • How to motivate yourself to lose weight? Start with defining a realistic goal. 
  • Studies show keeping a weight loss journal helps you stick to your commitments. 
  • It’s easier to keep daily nutrition targets if you don’t feel hungry. Plenity weight loss device can help with that. 

You know you should do it. Everybody’s talking about it. Your doctor, your partner, even your mother-in-law has something to say about your growing “beer belly”! 

If this sounds like you, deep down you know that changing your food habits is the right thing to do. Losing weight means protecting your health (and having better sex!). Let us help you motivate yourself to lose weight.

Why Is It So Hard To Lose Weight?

Dieting is not just a numbers game. Sure, you need to limit your calorie intake and do regular exercise. But the secret to losing pounds and keeping them off is in your head, emotions, and ability to build healthy habits in the long run.

Yes, you read that right. It’s not enough to sacrifice fries and pizza for a few months. Research shows that most people who go on fad diets, such as Weight Watchers or Atkins, at least partially regain the lost pounds within 24 months. 

The only way to keep a healthy weight is to find the right mix of fitness and nutrition you’ll stick to for life. And for that, you need lasting motivation. 

Get Motivated To Lose Weight

Here are some science-backed tips to keep your motivation high while changing your eating and lifestyle habits. Get inspired and try the ones that make sense for you.

Define Your Goal

Most diets fail because people have unrealistic expectations and get discouraged too soon. Setting a realistic goal is key. 

According to the Center for Disease Control (CDC) losing weight at a pace of one to two pounds per week is the healthiest option. So, if you’re overweight, be patient, and give it time. 

Keep a Weight Loss Diary

Nothing gives a better reality check than writing down everything you eat during the day and counting those calories. Jot everything down, including that take-away latte with whipped cream and the snack you had at the office. Soon enough, you’ll know if you’re creating the calorie deficit you need to shed those pounds. 

Does it matter how you record your progress? All forms of food diaries are effective, as long as you’re consistent. Choose whatever works for you. 

Here are a few examples:

  • A paper diary
  • A photo diary 
  • A simple spreadsheet
  • A mobile app
You can track your calories on the go with a weight loss app

Celebrate Small Wins

If you have 40 or 50 pounds to lose, the road ahead may seem endless. But if you divide it into smaller goals, and focus on meeting them, you’ll feel less pressure. 

Researchers who analyzed data from 36,000 users of a weight loss app found that those who met their daily goals were more likely to stick to their diet and increase exercise. Small wins increased the possibility of achieving long-term results. 

And don’t forget to celebrate once you’ve hit your daily or weekly goal. Just make sure you don’t reward yourself with a sugary dessert!

Take Pictures

We’ve all seen those “before and after” pictures from fitness or diet ads. Creating your own can help you succeed in your weight loss journey. 

A group of researchers studying weight loss found that adding a weekly full-body photo to the usual weight, waist, and hip measurements provided an important motivational boost. Time to become a fan of selfies! 

Here are some things to remember when documenting your weekly progress:

  • Take a full-length photo while standing upright and facing the camera. 
  • Wear only your underwear or a tight sports outfit that clearly shows your body shape. 
  • Take your photos at the same time each day, for example, in the morning before breakfast. 

As the pounds start to come off, you’ll become addicted to the rush of satisfaction you get as your new body takes shape. That’s powerful motivation!

Forget About Restrictions

Celebrities with their crash diets are not good role models for healthy weight loss.  A restrictive diet, such as keto or low-fat, is hard to sustain long term. 

There’s a reason the Mediterranean diet has been deemed the healthiest eating pattern of all. This type of nutrition focuses on homemade, healthy ingredients, and eating everything in moderation. 

Find a Fun Sport

The World Health Organization recommends at least 150 minutes of moderate physical activity a week for all adults. That’s two and a half hours each week.

If you’ve been living a sedentary lifestyle (as in moving from your car seat to an office chair to your recliner at home), reaching this basic goal will be a major step for your health. But let’s be honest here. If you start doing exercise or a sport that you hate, you won’t last a month. 

The secret to building lasting fitness habits is to follow the fun. Skip the fad fitness routines. (Yesterday it was CrossFit, today it’s yoga with goats – it’s hard to keep track of those trends!). 

Find something that makes you happy and gets you moving. Bonus points for exercise that’s easy to do three times a week. So, if you love skiing but you can only go for one week during winter holidays — it won’t make the cut. Roller skiing may be more doable. 

Find an Accountability Buddy

Losing weight is more fun if you’re doing it with someone whose company you enjoy. And if you’re a competitive type, comparing results with another person will give you an extra boost of motivation. 

Find someone who’s in a similar situation as you — another guy who’s of similar age, weight, or fitness level. Decide how you will hold each other accountable. For example, you may share the data from food and exercise trackers. If you live in the same city, you can go for a run or bike trip together. Have regular check-ins to celebrate wins and discuss challenges. 

Working out with a fitness buddy is more motivating

Hire a Weight Loss Coach

Why do top athletes achieve amazing results? They work with a coach (or a whole team of them) who tweaks their training plan and cheers them as they prepare to compete. 

People who regularly take part in weight loss coaching get better results compared to those who don’t. It’s an investment, but if you’ve failed at dieting before, it can be life changing. 

Try a New Way To Lose Weight

Now that you know how to motivate yourself to lose weight, it’s time to take consistent action. Shedding those extra pounds will be easier if you don’t feel hungry all the time. 

To speed up weight loss in a natural way, try the Plenity weight loss device. Plenity is a new type of weight loss aid that’s cleared by the FDA as a safe, effective way to shed pounds, even for those who are only moderately overweight. 

Plenity is a capsule that you swallow, but it’s not a medication. It’s a device that delivers two natural substances — cellulose and citric acid — to your stomach. The fibrous contents of the capsule expand to give you a feeling of fullness so you’ll eat less. 

Combined with a weight loss and exercise program, Plenity will help you reach your diet goals and maintain your desired weight. Take advantage of our Plenity welcome kit to see for yourself how easy it is to feel fuller, faster so you can finally reach your weight loss goals.

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