Do you miss motivation when losing weight? 10 tips that work

Most of us have made good intentions. You undoubtedly too. At least half of this has to do with the loss of the necessary weight. Almost everyone has these kilos. Kilos that they would rather lose but still stick to eternity because we simply do not have enough motivation to continue until all the unwanted fat has disappeared like snow in the sun. That is what losing weight stands or falls with. Have the motivation to continue when things are not going well. If a little voice whispers in your ear that you have earned that cake now that you have already lost three kilos. Or if your mother has baked a cake and you feel sorry to say no if she offers you a piece. Or if your girlfriend with whom you are always going to work out and you actually don't feel like going alone. How do you ensure that you stand firm then? This article will certainly help you with this! Why is it so hard to hold on to your motivation? During the first week (or even the first two weeks), most people can remain motivated. Often the first kilos fly off and that helps enormously to stay motivated. After these two weeks, it is unfortunately becoming more difficult. The old patterns that you have in your subconscious begin to become visible again in your behavior and the motivation disappears slowly. I think it is recognizable for many people that at some point you find that you have done your best so well that you have actually earned some goodies. Especially if you have not slept well and if you have less energy for another reason, you tend to fall into this old behavior. To be able to control this old behavior you can get started with the tips below. 10 tips to keep your motivation Tip 1: Calculate dangerous situations It is very important to calculate the above situations. Because they are really coming and probably more often than you think and hope. Write down which situations may arise and consider in advance how you want to deal with this. Write this down too. Finally, write down what it will do to you if you pass the test well. This will give you an extra motivation boost. This tip works especially well because you are ahead of the moment of 'surprise'. You are prepared for these situations so that makes you more resistant. When you prepare for these moments it is much easier to handle something in the right way. Tip 2: Experience the kilos Take a shopping basket when you are in the supermarket. And by that I mean one that you have to lift and not one with wheels and that you have to pull. Then you go to the department where the sugar is and you throw as many packs of sugar in your basket as the number of kilos you want to lose. If you would like to lose more than ten kilos, I would not do this because then people will start to look at you weird. Then grab a briefcase at home, place it on the scales and throw stuff in it until you reach the number of kilos you want to lose. Kilos are heavy In both cases, if you lift the basket or the suitcase, you will find that kilos are very heavy. Losing one kilo sounds like it is nothing, but if you hold one kilo of sugar it is quite a lot. Let alone if you want to lose ten or twenty pounds. While you are holding the basket or the suitcase, you need to consider how wonderful it will be if you no longer have to carry those kilos with you. Your life will then be literally a lot lighter. Turn it around Conversely, this exercise also works naturally. For example, if you have already lost four kilos, go to the supermarket, grab the same basket again and throw in four packs of sugar. You literally feel what an achievement it is that you have already lost these kilos. The best motivation for losing weight! Tip 3: Mirror instead of scale We all know it, but we do it en masse. For the last time: do not stand on the scales every day. This makes sense and can almost only be counterproductive. The stupid thing is that the numbers you see can make or break you and that is very dangerous for the process. The figures you see that morning on the scales determine how you feel that day. Are you an ounce lighter than the day before you are probably extremely motivated for the rest of the day. If you are an ounce heavier than the day before, you are frustrated all day. And if you are frustrated, the thought 'I've already ruined it anyway' is lurking. Russian roulette Every morning when you step on the scales you play Russian roulette with your motivation. What a huge waste is what more or less has nothing to do with whether you lose weight or not. It has everything to do with whether you retain moisture, have your period, have just been to the toilet and just think of a few. So if you want to weigh, weigh once a week. Furthermore, use the mirror and your feeling to judge whether you are heading in the right direction. You can get better shapes but not lose a gram. The scales then say that you are not doing well while the mirror shows that you are doing super well. Tip 4: Before and after photos Nothing works better as a motivation for losing weight than before and after photos. Of course you don't have to put them on Instagram like the whole world does nowadays. If this motivates you extra, then certainly do. The first photos are terrible to take. In your underwear in front of the mirror looking at a body that you are not happy with. And record this again. But if you take photos again four weeks later and place them next to your 'old' photos, you are as happy as a child. The difference that you see (if you have done your best at least) can be huge. There is no better motivation to lose weight. motivation to lose weight Tip 5: Set short-term goals It has been proven that, on average, good intentions die within 13 weeks. So it's smart to have several short-term goals than one big goal that you want to have achieved in a year. Achieving goals is super motivating, so split that year into, for example, two monthly goals. Then you have six moments in that year where you can be proud of yourself. Abstract Long-term goals are also a kind of abstract. There is such a big gap between here and there (for example 30 kilos) that you can hardly imagine that it will ever really be like this. And if you can't imagine something, it certainly won't happen. If you cut those 30 kilos into bi-monthly goals, you end up with five kilos every two months. That is still manageable right? And you can also imagine that you are five kilos lighter. Which clothing size you have and which dress you would like to wear. Tip 6: Don't lie to yourself Something we all do but is very decisive for the results that you achieve is whether or not you lie to yourself . Lying to yourself also includes talking good things in your head. Below are a few recognizable examples: Pack a large glass for wine, pour the glass to the brim and be proud of yourself because you only drank one glass of wine. You think it's okay not to exercise today because you've taken the stairs very often at work and walked an extra round with the dog. Ask the sauce separately in a restaurant because it contains a lot of calories. Then you eat fries with mayonnaise because you saved on the sauce with the meat. And then dip your meat in the sauce because a little sauce really doesn't matter. Every time you feel like eating a piece of fruit in the context of 'fruit is healthy'. That's only five pieces a day is a bit much of the good. And in addition, calories are calories. Whether they are healthy or not. Saying to yourself that you already ruined it after you couldn't resist those cream puffs at work. Then you go free all day under the guise of 'tomorrow I'll pick up the thread again'. Motivation lose weight Tip 7: Don't be so strict with yourself If you go wrong once it is not bad at all. As long as you pick up the thread immediately and do not go completely loose as mentioned above. As soon as you start to see it as a mistake, you will sooner bother eating emotion and that is dangerous for your process. It is better to occasionally let the reins celebrate a little and really enjoy them . Life must remain fun It is then much easier to continue the next day for good cheer. So just allow yourself to have a bite to eat with friends or an ice cream with your children. Life must also remain fun and by occasionally 'sinning' it is really not true that you no longer achieve your goals. As long as you keep it under control. Tip 8: Targets to tick off It is very motivating to be able to mark goals. Make a list of goals you want to achieve every day or week. For example: Today I don't eat sugar I'm going to walk the dog for an hour I take a salad for lunch I do the shopping by bike This week I go to the gym twice I don't eat licorice I don't drink alcohol I bring the children to school by bicycle I grab the stairs at work It is much nicer and better for your motivation to be able to check off the goals that you have achieved every day or during the week than to agree with yourself that from now on you will no longer eat sweets and go to the gym twice a week. Tip 9: Know that you are responsible Do you realize that you are the one who has ensured that you (in your eyes at least) are too fat. Of course there are external factors that, for example, have caused you to eat emotion. And giving birth to a child naturally also has consequences for your body. For most of us at least. Stop apologizing But stop using this as an excuse. You really only have yourself with that. So if things are going badly, don't give yourself an excuse to get lost. "I have a slow metabolism so it is much harder for me to lose weight." Maybe that's true, but it doesn't change the situation at all. Then it's harder. But it is possible! Tip 10: Make a 'why' list Make a list of why you want to lose weight. Don't just write down that you want to lose weight because you want to look better. Make it more specific. For example: I want the cellulite in my butt I want to fit in my bikini I want to go to the swimming pool with my children without shame I want to be able to run with the dog without dying I want to prove that I can do it I want to lower my blood pressure I want to get a six pack I want to have nice pictures of myself I want to fit my wedding dress I want to be very proud of myself I want to find myself beautiful I don't want to feel like a walrus washed ashore on the beach I don't want to be jealous of slim women anymore The list can be endless and you can put what you want on it. Put on it what motivates you to lose weight. Then hang the list in a place where you often see it. For example the mirror. Or the fridge if that works well for you.