{"id":33112,"date":"2022-07-27T12:44:03","date_gmt":"2022-07-27T05:44:03","guid":{"rendered":"https:\/\/www.edrugstore.com\/blog\/?p=33112"},"modified":"2024-10-01T16:54:47","modified_gmt":"2024-10-01T09:54:47","slug":"how-to-motivate-yourself-to-lose-weight-and-keep-it-off","status":"publish","type":"post","link":"https:\/\/www.edrugstore.com\/blog\/weight-loss\/how-to-motivate-yourself-to-lose-weight-and-keep-it-off\/","title":{"rendered":"How To Motivate Yourself To Lose Weight and Keep It Off"},"content":{"rendered":"<p><b>Highlights<\/b><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Successful weight loss involves more than dieting \u2014 you need the right mindset to succeed.\u00a0<\/b><\/li>\n<li aria-level=\"1\"><b>How to motivate yourself to lose weight? Start with defining a realistic goal.\u00a0<\/b><\/li>\n<li aria-level=\"1\"><b>Studies show keeping a weight loss journal helps you stick to your commitments.\u00a0<\/b><\/li>\n<li aria-level=\"1\"><b>It\u2019s easier to keep daily nutrition targets if you don\u2019t feel hungry. Plenity weight loss device can help with that.\u00a0<\/b><\/li>\n<\/ul>\n<hr \/>\n<p><span style=\"font-weight: 400;\">You know you should do it. Everybody\u2019s talking about it. Your doctor, your partner, even your mother-in-law has something to say about your growing \u201cbeer belly\u201d!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3>Why Is It So Hard To Lose Weight?<\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes, you read that right. It\u2019s not enough to sacrifice fries and pizza for a few months. <\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/circoutcomes.113.000723\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only way to keep a healthy weight is to find the right mix of fitness and nutrition you&#8217;ll stick to for life. And for that, you need lasting motivation.\u00a0<\/span><\/p>\n<h3>Get Motivated To Lose Weight<\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h4>Define Your Goal<\/h4>\n<p><span style=\"font-weight: 400;\">Most diets fail because people have unrealistic expectations and get discouraged too soon. Setting a realistic goal is key.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">Center for Disease Control (CDC)<\/span><\/a><span style=\"font-weight: 400;\"> losing weight at a pace of one to two pounds per week is the healthiest option. So, if you\u2019re overweight, be patient, and give it time.\u00a0<\/span><\/p>\n<h4>Keep a Weight Loss Diary<\/h4>\n<p><span style=\"font-weight: 400;\">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\u2019ll know if you\u2019re creating the calorie deficit you need to shed those pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Does it matter how you record your progress? <\/span><a href=\"https:\/\/www.jandonline.org\/article\/S2212-2672(15)00449-9\/fulltext\"><span style=\"font-weight: 400;\">All forms of food diaries are effective<\/span><\/a><span style=\"font-weight: 400;\">, as long as you&#8217;re consistent. Choose whatever works for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A paper diary<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A photo diary\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A simple spreadsheet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A mobile app<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_33115\" aria-describedby=\"caption-attachment-33115\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-31.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-33115\" title=\"Calorie counting app\" src=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-31.jpg\" alt=\"Calorie counting app\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-31.jpg 800w, https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-31-300x200.jpg 300w, https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/2.jpeg-31-768x512.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-33115\" class=\"wp-caption-text\"><em>You can track your calories on the go with a weight loss app<\/em><\/figcaption><\/figure>\n<h4>Celebrate Small Wins<\/h4>\n<p><span style=\"font-weight: 400;\">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\u2019ll feel less pressure.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers who <\/span><a href=\"https:\/\/som.yale.edu\/blog\/harnessing-small-victories\"><span style=\"font-weight: 400;\">analyzed data<\/span><\/a><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And don\u2019t forget to celebrate once you\u2019ve hit your daily or weekly goal. Just make sure you don\u2019t reward yourself with a sugary dessert!<\/span><\/p>\n<h4>Take Pictures<\/h4>\n<p><span style=\"font-weight: 400;\">We\u2019ve all seen those \u201cbefore and after\u201d pictures from fitness or diet ads. Creating your own can help you succeed in your weight loss journey.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A group of researchers studying weight loss <\/span><a href=\"https:\/\/peerj.com\/articles\/495\/\"><span style=\"font-weight: 400;\">found<\/span><\/a><span style=\"font-weight: 400;\"> 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!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some things to remember when documenting your weekly progress:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a full-length photo while standing upright and facing the camera.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear only your underwear or a tight sports outfit that clearly shows your body shape.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your photos at the same time each day, for example, in the morning before breakfast.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As the pounds start to come off, you\u2019ll become addicted to the rush of satisfaction you get as your new body takes shape. That\u2019s powerful motivation!<\/span><\/p>\n<h4>Forget About Restrictions<\/h4>\n<p><span style=\"font-weight: 400;\">Celebrities with their crash diets are not good role models for healthy weight loss.\u00a0 A restrictive diet, such as keto or low-fat, is hard to sustain long term.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s a reason the Mediterranean diet <\/span><a href=\"https:\/\/www.edrugstore.com\/blog\/erectile-dysfunction\/low-fat-diet-can-lead-to-low-t\/\"><span style=\"font-weight: 400;\">has been deemed<\/span><\/a><span style=\"font-weight: 400;\"> the healthiest eating pattern of all. This type of nutrition focuses on homemade, healthy ingredients, and eating everything in moderation.\u00a0<\/span><\/p>\n<h4>Find a Fun Sport<\/h4>\n<p><span style=\"font-weight: 400;\">The World Health Organization <\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">recommends<\/span><\/a><span style=\"font-weight: 400;\"> at least 150 minutes of moderate physical activity a week for all adults. That\u2019s two and a half hours each week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve 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\u2019s be honest here. If you start doing exercise or a sport that you hate, you won\u2019t last a month.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The secret to building lasting fitness habits is to follow the fun. Skip the fad fitness routines. (Yesterday it was CrossFit, today it\u2019s yoga with goats \u2013 it\u2019s hard to keep track of those trends!).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find something that makes you happy and gets you moving. Bonus points for exercise that\u2019s easy to do three times a week. So, if you love skiing but you can only go for one week during winter holidays \u2014 it won\u2019t make the cut. Roller skiing may be more doable.\u00a0<\/span><\/p>\n<h4>Find an Accountability Buddy<\/h4>\n<p><span style=\"font-weight: 400;\">Losing weight is more fun if you\u2019re doing it with someone whose company you enjoy. And if you\u2019re a competitive type, comparing results with another person will give you an extra boost of motivation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find someone who\u2019s in a similar situation as you \u2014 another guy who\u2019s 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.\u00a0<\/span><\/p>\n<figure id=\"attachment_33114\" aria-describedby=\"caption-attachment-33114\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/3.jpeg-29.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-33114\" title=\"Two men working out together\" src=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/3.jpeg-29.jpg\" alt=\"Two men working out together\" width=\"600\" height=\"384\" srcset=\"https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/3.jpeg-29.jpg 800w, https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/3.jpeg-29-300x192.jpg 300w, https:\/\/www.edrugstore.com\/blog\/wp-content\/uploads\/2022\/07\/3.jpeg-29-768x492.jpg 768w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-33114\" class=\"wp-caption-text\"><em>Working out with a fitness buddy is more motivating<\/em><\/figcaption><\/figure>\n<h4>Hire a Weight Loss Coach<\/h4>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who regularly take part in weight loss coaching <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5871741\/\"><span style=\"font-weight: 400;\">get better results<\/span><\/a><span style=\"font-weight: 400;\"> compared to those who don\u2019t. It\u2019s an investment, but if you\u2019ve failed at dieting before, it can be life changing.\u00a0<\/span><\/p>\n<h3>Try a New Way To Lose Weight<\/h3>\n<p><span style=\"font-weight: 400;\">Now that you know how to motivate yourself to lose weight, it\u2019s time to take consistent action. Shedding those extra pounds will be easier if you don\u2019t feel hungry all the time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To speed up weight loss in a natural way, try the <\/span><a href=\"https:\/\/www.edrugstore.com\/blog\/weight-loss\/plenity-weight-loss-device-a-different-way-to-lose-weight\/\"><span style=\"font-weight: 400;\">Plenity weight loss device<\/span><\/a><span style=\"font-weight: 400;\">. Plenity is a new type of weight loss aid that\u2019s cleared by the FDA as a safe, effective way to shed pounds, even for those who are only moderately overweight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plenity is a capsule that you swallow, but it\u2019s not a medication. It\u2019s a device that delivers two natural substances \u2014 cellulose and citric acid \u2014 to your stomach. The fibrous contents of the capsule expand to give you a feeling of fullness so you\u2019ll eat less.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.edrugstore.com\/test-kits\/\"><span style=\"font-weight: 400;\">Plenity welcome kit<\/span><\/a><span style=\"font-weight: 400;\"> to see for yourself how easy it is to feel fuller, faster so you can finally reach your weight loss goals. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Highlights Successful weight loss involves more than dieting \u2014 you need the right mindset to succeed.\u00a0 How to motivate yourself to lose weight? Start with defining a realistic goal.\u00a0 Studies show keeping a weight loss journal helps you stick to your commitments.\u00a0 It\u2019s easier to keep daily nutrition targets if you don\u2019t feel hungry. Plenity [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":33113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_autoblog_aioseo_focus_keyphrase":"","_autoblog_aioseo_title":"","_autoblog_aioseo_description":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-33112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"You know you need to lose those extra pounds, but how to motivate yourself to lose weight? 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