15 Weight Loss Motivation Tips
If you’re like many adults, you begin your diet with great enthusiasm. You drink protein smoothies and turn down deserts. However, as the weeks go by, you find yourself making more excuses and shedding fewer pounds.

Jumping from one popular diet plan to another is likely to yield the same results until you build sustainable motivation.

It’s important to change your thinking to prevent old habits from creeping back. Consider keeping a variety of strategies in your toolbox that you can turn to in different situations.

With practice, you can develop plenty of motivation to stick to your weight loss goals. Use these practical tips to take weight off and keep it off.

Developing an Effective Weight Loss Attitude:

  1. Look inwards. Distinguish between extrinsic and intrinsic motivation. Warnings from your doctor and workplace contests may give you a quick incentive to lose weight but finding your own reasons will help you to make lasting changes.
  2. Love your body. Regard healthy eating as something positive you do for yourself rather than deprivation. Appreciate your body and enjoy nourishing it.
  3. Live mindfully. Set the table and sit down at mealtimes. Turn off the TV and pay attention to your food. You’ll probably feel fuller with fewer calories.
  4. Set realistic goals. Create targets you can achieve. Each victory will inspire you to keep trying. Maybe you’ll want to lose 1 pound a week or give up soda.
  5. Plan for relapses. Be prepared for obstacles and setbacks. You’re less likely to feel discouraged if you know how you’ll recover from overindulging during business trips or holiday parties.
  6. Seek counseling. Do you feel like you need help understanding your thoughts and behaviors about food and your body image? Talking with a therapist may provide insights and options for how to cope.
Developing Effective Weight Loss Habits:
  1. Eat whole foods. Fill your plate with vegetables, fruits, lean proteins, and healthy fats. Cut back on ultra-processed foods that are a major source of empty calories, sugar, and sodium.
  2. Control portions. Learn how to estimate serving sizes. Using smaller plates and bowls is one easy way to slim down your meals.
  3. Add flavor. You can still enjoy your food. Sprinkle herbs and spices into soups and salads. Roast vegetables with olive oil and garlic.
  4. Weigh yourself. Some studies suggest that adults who step on the scale each day are more successful at losing weight. Keep in mind that it’s natural for your weight to fluctuate, so you’re really looking for upward trends you can catch early.
  5. Stay hydrated. It’s easy to mistake thirst for hunger. Try drinking a glass of water when you crave something fattening to see if the feelings will pass.
  6. Dine in. Compared to home cooking, restaurant fare tends to be much higher in calories, fat, and salt. Master quick recipes and pack a lunch bag for work.
  7. Rest and relax. Managing stress and sleeping well reduce hormones that signal your body to store fat. Stick to a consistent bedtime and find relaxation practices that work for you.
  8. Be social. Make weight loss fun by inviting your family and friends to join you. Take cooking classes together and discuss your progress on social media. Support each other in developing healthy new habits.
  9. Move more. While your diet usually plays the major role, physical activity is important too. Staying strong and fit will lift your spirits and help you to lose weight safely.
Maintaining a healthy weight will help you to feel more confident and lower your risk for many serious health issues, including diabetes and heart conditions.

Transform your approach to dieting. Motivation keeps you going when you hit a plateau!

A Picky Eater’s Guide to Weight Loss

It’s natural for kids to be picky eaters, but most adults manage to expand their diet. However, if you’re over 21 and still living on pizza and French fries, it may be taking a toll on your social life and your health.

Most picky eaters prefer bland comfort foods high in calories and low in nutrients. That makes it difficult to maintain a healthy weight and can put you at risk for other medical conditions.

Experts believe there are a number of reasons for being so selective. It’s sometimes related to childhood stress or autism. It’s often a heightened sensitivity to certain food odors and textures. The most common complaints are about slippery and slimy sensations, as well as bitter and sour flavors.

How can you can enjoy a balanced diet and dine out comfortably without going near a Brussels sprout? Try this gradual approach for picky eaters who want to lose weight and eat healthy.

Altering What You Eat:
  1. Cook differently. You might like cauliflower if it were prepared differently. Give some of your rejects another try with recipes that involve methods like roasting or air frying.
  2. Choose healthy substitutes. Discover wholesome swaps for your favorite dishes that have too many empty calories. Breakfast on toasted oats with cinnamon instead of sugary instant oatmeal. Bake your own tortilla chips rather than buying fried snacks.
  3. Create new combinations. Introduce one or two healthy new foods into your diet at a time by pairing them with something you already like. Macaroni and cheese offer infinite opportunities for ingredients like peas and carrots or scallops and shallots.
  4. Drink your vegetables. You can consume kale without even knowing it if you blend it into a smoothie. Pureeing food for soups and other dishes could help, too, if lumpy textures bother you.
Altering How You Eat:
  1. Think positive. Do you feel left out when the Food Network covers the latest artisanal trends and your friends want to go to ethnic restaurants? Remember to give yourself credit for trying new things. Seek out supportive family and friends.
  2. Slow down. Unfamiliar foods may be less scary if you avoid rushing into anything. For example, start out by taking a long look at an avocado. Watch others enjoy guacamole. Then, take a small bite with or without swallowing. Do your experimenting alone if that’s more comfortable.
  3. Make it convenient. Reduce temptation by keeping the foods you want to avoid out of your house and stocking up on the ones you’re trying to warm up to. You’re more likely to cook a balanced meal if there’s no frozen pizza in your freezer.
  4. Limit snacking. Hunger can increase your motivation to become more adventurous. Cut back on grazing if it’s interfering with your appetite.
  5. Keep trying. It may take many attempts before you appreciate tofu or Greek yogurt. Be patient and track your progress so you’ll see what’s working for you.
  6. Be a role model. Childhood experiences can have a big influence on eating habits. If you grew up with stressful mealtimes and forbidden foods, try to create a different environment for your own children.
  7. Talk with your doctor. If you feel like your eating habits are beyond your control, seek professional help. Your doctor can help you find the resources you need.
Adult picky eaters can benefit from many of the same strategies that work for kids. Take small steps towards expanding your diet. See your doctor if you need more assistance with changing your eating habits so you can stay slim and healthy.

I listen to my body

My body deserves the best care that I can possibly give it. I listen to my body for guidance on how to fulfill its need.

My body lets me know how to keep it fit and well. It rewards me with more energy when I eat right and exercise regularly. A sore throat may mean that I am getting a cold. On the other hand, it may mean that I am talking in a way that creates too much strain.

I pay attention to my physical reactions. They provide me with valuable clues on how to identify my true thoughts and feelings.

A sinking sensation in my stomach may mean that I am facing a conflict in a close relationship.
Stiff shoulders warn me that I am anxious during a business meeting.

An overall feeling of lightness adds to my satisfaction when I stick to my commitments and strive to reach my goals.

Communicating with my body is a skill. I train each day to improve my abilities. I start by slowing down and turning my attention inwards. Then I scan my body from head to toe for signs of tension.
I change my schedule according to what my body needs. I select more nutritious foods or take a break to stretch and walk around.

Today, I focus on what my body is saying to me. I trust it to tell me what I need.

Self-Reflection Questions:
  1. What happens when I become quiet and listen to my body?
  2. What are the major signs my body gives me when it needs more rest?
  3. How can I integrate listening to my body into my daily routine even on busy days?

My diet promotes good health.

Taking a healthy approach to what I consume ensures that my mind and body perform well each day.

My food choices help to determine how well my brain functions when executing tasks. I am disciplined about eating foods that promote alertness and sharp thinking. When I have those foods, I see a marked improvement in my output at work.

My internal organs get a boost of vitamins and minerals with each meal I eat. I pay attention to the properties of major ingredients in foods.

I balance my daily nutritional requirements. When my organs are properly fed, they keep bodily functions operating optimally. I feel energetic when I follow a healthy eating regimen.

Eating well encourages me to practice other healthy habits. My body benefits from a combination of a good diet, adequate rest, and exercise.

When I get enough hours of rest each night, I avoid over-burdening my body. I also incorporate regular exercise into my overall wellness routine. Exercise complements vitamin-rich foods in preserving my muscles and bones.

Healthy living also involves reducing my intake of high calorie foods. Most of the time, I avoid indulgent foods and beverages.

Today, I realize how much my good health supports me in my life goals. I am committed to treating my body well. Being good to myself results in the ability to achieve longevity and success.

Self-Reflection Questions:

  1. Where do I get guidance from in order to make good food choices?
  2. How much leeway do I allow myself when I feel like splurging on indulgent foods?
  3. What factors tend to get me off track with my health regimen?