5 Weight Loss Motivation Tips That Work

Written by Mark Tyrrell - 75 Comments
Categories: health and fitness

Stay Focused on Getting Slimmer and Staying that Way

“I’m going to be a fat blob on my wedding day!” The voice on the other end of the phone was desperate. “Can you help me?”

So Karen came to see me. “It’s always the same,” she told me. “I’m motivated for a few days and lose weight, then something happens. I gain everything – and more – back again! My wedding’s in three months! That should be motivation enough, but lately my weight’s been even more all over the place!”

Karen was right. Weight loss motivation is easy…at first. Rapid progress, compliments, wearing outfits you really want to, feeling more attractive, having more energy. All this positive feedback is motivating, captivating. Yet this weight loss ‘honeymoon period’ inevitably wanes. And then it can get tough.

Slim people do it! How?

Living as a slim person is a way of life. A healthy weight won’t be sustainable long-term if it requires constant positive feedback and the excitement of feeling newly slimmer.

“What do you mean: ‘Something happens’?” I asked Karen.

“Well, I might have a problem at work, or my kids wind me up, or I start worrying about being fat at my wedding!”

Ah, so Karen, like millions of people who struggle with their weight, was using food for emotional support as well as simply nutrition.

We had a simple goal, then. Karen needed to start thinking and behaving like a slim person long-term, up to and beyond her wedding. What follows are some of the approaches we used; you can ‘make them your own’ so they really work for you.

Tip 1: Think slim

This tip is about that all-important moment: What do you experience just before you eat something? Do you tussle with yourself? “I really shouldn’t… but I want to!” Do you imagine how the food will taste, even feel in the mouth? Or do you focus on the real consequences, rather than the temporary satisfactions of eating?

People who are overweight tend to imagine how food is going to taste and feel as they eat. In contrast, people who naturally ‘eat slim’ tend to imagine how that pie or cake will feel heavy in their stomachs for so long after they’ve eaten it. Jumping from a great height might feel fun whilst it lasts, but the consequences that come after we hit the ground are what we consider when deciding not to do it.

So when you’re tempted to eat something you don’t need, practice imagining how your stomach is going to feel ten minutes or an hour after you’ve consumed that weight-increasing food. Keep it up until this becomes a natural habit for you.

Tip 2: Surround yourself with slim people

No, I’m not suggesting you dump all your less-than-slender friends. But research has shown that the average body type of the people with whom you hang out affects your weight and size (1). Start hanging around with slimmer, fitter types (perhaps at the gym) and your subconscious mind will pick up a new template for what is ‘normal’. Karen started hanging out and socializing with slim types at a jogging club.

Tip 3: Be fair to yourself

Imagine someone walks up a hundred steps but feels a bit tired, so they stop and step back down one step. They tell you bitterly: “Now I may as well forget this whole idea of reaching the top! I’ve totally blown it!”

What?! You’d think that was crazy, right? Acting as if all that progress, the 99 steps they did climb, never happened – because they had one slip! But people do this all the time when it comes to weight loss.

You lose weight, maybe four or five pounds, maybe much more. But you slip, have a bad day or a ‘weak moment’, and eat something you shouldn’t have. And what do you tell yourself? “I’ve completely blown it! Now I might as well really binge!”

Beware the perfectionism trap. Aim to eat sensibly and healthily most of the time, not all the time. We all consume more than we should of the wrong kind of food or drink now and then.

Everyone’s weight fluctuates a bit and you should prepare for this (once you’ve reached a healthy weight). Have a ‘sliding scale’ in your mind of a couple of pounds on either side of your target weight. No one can live for long under a self-imposed, too harsh dictatorship.

Tip 4: Weight loss is not a cure-all

Sure, being healthier, fitter, and so on will have positive and maybe unexpected ripple effects. However, even as a slimmer person you’ll still have a bad day in the office, moments of self-doubt, or times when you feel undervalued.

Many people feel let down when they become slimmer and then find that being slim doesn’t solve all their problems in one go. They then revert to eating poorly again. Don’t fall into this trap.

You have lots of different needs which need to be fulfilled in life. Being slimmer, healthier, and fitter is just one of them.

Tip 5: Eat when you’re hungry

I know this sounds obvious, but eating sugary foods causes a subsequent crash in energy, leaving you wanting more sweetness. On the other hand, eating for slow energy release is a sustainable way to keep your weight loss motivation firing on all cylinders without you having to consciously think about it. For slow-release energy, eat protein with every meal alongside ‘good carbs’ such as whole grains, vegetables, fruits, and beans. This avoids the ‘crash and burn’ of sugar overdosing.

Karen walked down the aisle over six years ago. I still see her at my gym sometimes. She tells me that the happiest day of her life was so happy because she felt so healthy. The fact that she was slim was (and is) just a happy outer reflection of the changes she’s experienced in the ways she feels and thinks about food.

(1) Having an obese friend dramatically increases the risk of becoming similarly fat, according to a study published in the New England Journal of Medicine. Obesity is ‘socially contagious’, spreading from person to person in a social network, researchers said. The study found that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect was seen not among people sharing the same genes or household, but among friends.

Mark Tyrrell is a Guest Blogger for PickTheBrain,  therapist, trainer and author. He has created many  articles and audios on self help and personal development, including many on weight loss.

Don’t Forget To Follow PickTheBrain on Twitter!

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  • http://www.richardshelmerdine.com/blog/ Richard | RichardShelmerdine.com

    Just start eating a Raw Food Diet. You can eat as much as you want of uncooked fruit and veg and still lose tonnes of weight. Angela Stokes lost half of herself from 300lbs eating this diet and looks beautiful and vibrant now!

  • http://enlightr.com Craig Thomas

    Nice post! Tips seem similar to what Paul McKenna teaches – but none-the-less, they are effective and they work. :)

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  • http://www.DogTrainingSanDiego.com K9 Coach

    One of the things I taught and believed for a long time whether it’s people or dogs is:

    You are the aggregate of the 5 people you hang out with most.

    I had never heard the statistics on the obese friend versus genes but find it very interesting and again backs up the thought you should reach for the stars you want and that means hanging out with people you truly admire who practice healthy habits.

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    This is one of the better explanations regarding weight loss that I’ve seen for a long time. The mental side of losing weight is just as important as the physical side.

    If you don’t have any motivation or belief, you’ll never stay consistent.

  • http://www.successfullyslim.com Successfully Slim

    Oh boy, what disastrous consequences that “I’ve blown it now, I may as well make the most of it” type of thinking can have! Many of my clients struggle with this “all or nothing” type of thinking (and I certainly have at times too).

    I find it helps to remember that it takes 3500 calories to make up a pound of fat. So if you’ve overeaten by say 500 calories, that’s not the end of the world! Provided you get right back on track.

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    To achieve long-term weight loss success, you will have to come face-to-face with any emotional eating habits by asking some important questions: Do you overeat when you’re angry? Do you splurge on an extra serving of dessert when you’re feeling frustrated?

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    Hehe, “Eat when you’re hungry ”

    Nice post! really good and important tips included.

    Thanks for writing and sharing:)

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    I have a very slim partner and he keeps me on track! Even though he seems to eat fattening foods and not gain weight he actually has a small appetite and that’s taught me it’s not just what you eat but the serving size and frequency that matters too.

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    Great post! I know New Years is the time to make weight loss resolutions. I wish everyone out there trying to lose weight the best of luck! I know it may be difficult, but if you put your heart to it, you can do it!Anyway, happy new year and feel free to check out my weight loss blog. Thanks!

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  • Gfina

    The only way a weight loss routine will truly work is if you can make up your mind completely and aim for your weight loss goal little by little… That’s what worked for me, but then like the article says, “think skinny” because you wanna make sure the weight you lost is gone for the long run, not just a couple of months/weeks.

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    Hello..

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  • Wawa

    this is ridiculousness, study nutrition before posting things like this! Eat about every two hours or three to keep your metabolism going.They should be small meals and lots of water! Having obese friends does not make you fat! Stop blaming others and take responsibility of your own actions! 

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    This is one of the best advises I have read on weight loss. 

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    There is a formula for weight loss motivation. It’s M = C/T. I actually wrote an article on this topic which I titled The Science Of Weight Loss MotivationBy using this formula I was always able to motivate myself no matter what my goal was…

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  • Anonymous

    Number 3 seems to be the most critical one.  Many people find it easy to lose weight but very difficult to keep it off.  It’s important to allow for days of over-indulgence and not to let those day become the excuse for weight regain. 

  • Anonymous

    Number 3 seems to be the most critical one.  Many people find it easy to lose weight but very difficult to keep it off.  It’s important to allow for days of over-indulgence and not to let those day become the excuse for weight regain. 

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    thank you..!!! Reminds me how I used to be.. And I’m going to start it again..!! :)

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  • http://www.facebook.com/people/Janie-Graham/100002817111169 Janie Graham

    I think eating when you’re hungry is perfect. It seems like I snack all day, but I’m not really hungry, I’m just looking to do something. However, if you make healthy recipes, it’s possible to lose weight!!

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    Nice article. I like #5 about hanging out with overweight people. I think the reason heavy people naturally gravitate towards each other, is because they like to eat. I have several pals who are heavy, and the way they eat amazes me.
    I think it is simply easier for those who overeat to be with like minded pals.

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    You’re so stupid.

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  • nancy

    I don’t know where to get some inspiration for my weight loss from?
    Many people need to lose weight and most even want to lose a few extra pounds. Too get some motivation for yourself why not look at other peoples weight loss before and after pictures and stories. Seeing pictures and reading stories of others of how they looked, felt and even their lifestyle changes before and after weight loss can really show you what you could achieve.  
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  • Lydia

    I don’t know if I could stick to a diet plan?
    Many people have found that not doing it alone is the biggest help. Why not find a friend to workout with, exchange recipes and even weigh in together. If not why not keep a weight loss blog of what you ate, how long you worked out for, feelings on specific days etc… Keeping a weight loss blog will help you to find strengths and weaknesses as well.
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    How do I calculate my percentage weight loss?
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