Losing weight is hard, so celebrate all your successes to keep yourself motivated.
Give yourself some credit when you accomplish a goal. Social media or weight loss sites with community pages are great places to share your successes and get support. When you feel pride in yourself, you will increase your motivation (1).
Moreover, remember to celebrate behavior changes and not just reaching a certain number on the scale.
For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends.
Additionally, you can further improve your motivation by rewarding yourself (1).
However, it’s important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.
The following are some good examples of rewards:
- Getting a manicure
- Going to a movie
- Buying a new running top
- Taking a cooking class
People need regular support and positive feedback to stay motivated (1).
Tell your close family and friends about your weight loss goals so they can help support you on your journey.
Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process.
Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends (11).
Furthermore, consider joining a support group. Both in-person and online support groups have been proven to be beneficial
Research shows that those who make a public commitment are more likely to follow through with their goals (14).
Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.
Moreover, consider investing in a gym membership, package of exercise classes or paying for a 5K in advance. You are more likely to follow through if you have already made an investment