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Taking the first step, such as skip that first piece of cake, going for the first walk, or go to the gym for the first time isn’t usually the hard part. The hard part is to keep doing it, to make it a routine in your everyday life. For this you need motivation.

 

Motivation determines how successful we are at what we do. It’s the driving force that gives us the will and strength to accomplish tasks and eventually succeed at reaching our goals. For anyone who wants to lose weight successfully, motivation will be the most important part to work at. It will provide us with the determination to eat well and get up and exercise even if we don't feel up to it. The strength of your motivation will determine how successful you are in your weight loss efforts.

 

 

 

Weight loss: It's nothing new, exercise is essential for weight loss. It is probably the most important predictor of whether you will succeed at long term weight loss. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 20-30 minute sessions per week. 

 

Exercise: Make your workout fun. In order to make your workout a routine, you have to think it’s fun in one way or the other. You will have a greater chance of continuing to exercise if you find it enjoyable. Find a form of workout that works for you. 

 

 

 

Weight loss: Join a weight management group 

A big key in long term weight control comes from receiving encouragement and support from others. If you don’t feel like joining a group, then tell friends and family about your goals for motivational support. 

 

 

Exercise: Get a workout buddy

Studies show that you feel a higher motivation through group training. If you don’t feel like working out in a group then bring a friend to the gym or out on a walk. That way your exercise becomes a social thing and at the same time you can motivate each other and perform better. Even though you enjoy exercising, you won’t always be in the mood for it. It is at times like those that it is great to have another person there to drag you out. 

 

 

Weight loss: Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level, or any other feelings or emotions you have at the time. A food diary can provide a large amount of self-awareness.

 

Exercise: There is nothing more motivating than noticing an improvement. Keeping a diary is a great way to keep track of your workout and encourage yourself to keep going. For example, write down your type of workout, minutes spent and any feelings around it. That way you can easily do a follow-up on your development.

 

 

Weight loss: Be in control of your food intake. Our concept of normal serving sizes has altered a bit with all the super-size meals and huge portions at restaurants. Be mindful of the amounts of food you consume. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

 

Exercise: Some days are busier than others. Pick out a few days where you know you will have some undisrupted time to exercise. Spontaneous training is more likely to be postponed until you in the end forget skip it all together.

 

 

Weight loss: Prioritize yourself and find out why you overeat. All too often overeating is triggered by stress, boredom, loneliness, anger, depression or other emotions. Learning to deal with emotions without food is important and will help you with your long term weight control. 

 

Exercise: Prioritize your training and your training goals. Wait until after your workout with things you know are less important (within reasonable limits of course). Stop making bad excuses and complete what you have planned. 

 

 

 

Weight loss: Focus on being healthy, not on becoming thin. Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your way of mindset to

 think about selecting foods that will help your body's health rather than worrying about foods that will affect your

 body's weight.

 

Exercise: To think ”swimsuit season” every spring or ”vacation in the sun” every winter will often disappoint you. Let the exercising be just as much about your inside as of your outside. To feel well and keep healthy is important, and a life-long journey. Take care!