Weight Loss Motvation 101

We’ve all read that motivation is a key factor in weight loss, right? They tell you to get a support group, and set up rewards for yourself, prepare for a special event, get someone else to set up rewards for you, etc. – that this is how the ones that are successful are doing it.
It has been my experience with different weight loss patients, different seminars I’ve taught, and different studies I’ve read, that these work for some people, but not for everyone.
So what does it take to become motivated enough for successful at weight loss, and then life-long weight management?
First, determine what type you are: 1) Social settings involving eating are of high importance, including the nightly family dinner, 2) money motivates you well, 3) you’re highly motivated but then the hunger pangs and/or cravings become overwhelming, 4) you’re more private of a person and don’t like to include everyone in your weight loss goals, 5) clothes and/or swim suits can spur you into diet action, 6) any other type of personality that doesn’t fit one of these.
Next, set up your plan of attack based on your own personality style(s):
1) If you are socially motivated, then try Weight Watchers or other group setting weight-loss support groups. Be sure to include the family in your new current/life-long quest and get their support, and you’ll be much more likely to be successful.
2) If money is a motivator then set aside money rewards for yourself, make money penalties, and stick to them – and see if you can get others in on this such as an employer, spouse, or group contest, etc.
3) If those hunger pangs and cravings are side-railing you every time, then you need to make conversions away from the cravings, do this by making substitutions, and remember to keep at it! This has been one of the most helpful tips for all the people I’ve worked with through the years. If you crave salty and crunchy things, substitute air-popped popcorn with a little salt for those bad chips. If you love sugars, snack on an orange or apple, and avoid simple sugars like the plague! Also, cut back on other things that turn right into sugars like breads, milks, pastas, fruit juices (of course no pop!), sugary fruits and vegetables, etc. Look up glycemic level lists online to see which ones break down quickly to sugars (with a higher glycemic number) and which ones are slow – then chose slow, low-numbered ones. Eventually your sugar cravings will subside, your hunger will decrease, and you’ll be successful at weight loss. Important to note: sugar substitutes still keep sugar cravings up – as well as almost all of them being linked to cancers and other harms in our bodies – so don’t use artificial sweeteners!! When low on energy, try an herbal tea, a green tea supplement, a small amount of whey protein, or taking a quick power nap.
4) When you’re a more private person, group meetings and family support grouping can dissuade you, so motivate yourself by keeping a private eating diary every day, weighing in private daily, and keeping your goals “in code”. These can all be out where they can remind you, but being “in code” or having that picture of your goal body hidden in your wallet that you yourself see when ever you go to purchase something, and your goal weight number written on a little paper taped inside the frig door, are ways to keep it fresh in your mind, without everyone else being privy. When out at parties and restaurants with people, don’t tell them you don’t want the cake because you are trying to lose weight – they’ll all just hassle you to “enjoy just this once” and gang up to get you off your path, which can become quite embarrassing. Better to just say ‘No thank you, I don’t want any.” Usually people don’t try to get you to eat something you don’t want, anymore than they would want you to pressure them to eat something they don’t want.
5) Keep that old favorite pair of jeans that used to fit you, or that cute new dress or swimsuit you love but can’t fit into you – put it in a prominent place in your closet so you’re reminded that you really want to fit into it soon, then keep that picture in your mind and feeling in your heart when you head to the frig or dinner table. Don’t snack between meals, and don’t taste while you’re cooking. Picture that cute outfit and how good you’ll look and feel in it when you’re a smaller you – as your best motivator.
6) Other – figure out what the pattern is that keeps you from your weight loss/nutritional goals and then figure out a strategy for how you will attack it – then go for it!
What have you got to lose – but unwanted fat!!