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Weight Loss Motivational Strategies

Updated on January 8, 2017

Weighing In

By Sigurdas [CC-BY-SA-3.0 (], via Wikimedia Commons
By Sigurdas [CC-BY-SA-3.0 (], via Wikimedia Commons

Are you a yo-yo dieter?

How many times hve you been on a diet?

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Weight Loss Laziness

Do you think that people that struggle with weight loss are lazy?

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Eat less do more

By Aqnwoenrytmyouuis, partially based on diagram by Marion J. Franz et al. (Own work) [CC-BY-SA-3.0 ( or GFDL (], via Wikimedia Commons
By Aqnwoenrytmyouuis, partially based on diagram by Marion J. Franz et al. (Own work) [CC-BY-SA-3.0 ( or GFDL (], via Wikimedia Commons

Strategies to Motivate Your Weight Loss

There are all kinds of diets out there. Fasting, low fat, low carb, glycemic index are just a few. The list is long, and as the number of obese humans grows, so does the number of diet programs out there.

The problem is that few diet programs address the problem of how to become motivated to stay with them until a reasonable goal can be achieved. Most diet programs will work, at least for a time. But in order to achieve permanent weight loss you have to want to stay with it for the rest of your life.

That means you have to willing to endure lifestyle changes that may be uncomfortable at first. Sometimes, when the going gets rough, you may need to convince yourself to do the things that you may not feel you want to do in order to reach the goal, but if you want to change your life you will have to do them until they become a part of who you are.

Below I have listed some strategies that should help you do just that. It is not a comprehensive list; if you can’t find what you need here, I encourage you to research others or to come up with a few of your own. Some of them may seem a little strange, but if they appeal to you, try them. They just might work.

1. Make goals that are clear and painfully specific. “I want to lose ten pounds” is not the goal that I am talking about here. What I mean is make goals that are like “I want to be able to cross my legs,” or “I want to be able to do one deep knee bend without my legs giving out from under me,” or “I want to be skinnier than my sister, who never had to work at anything in her life.” I believe that everyone is bothered by their own extra pounds in some emotional way. Discover what that is and write it down. When you are tempted to quit, look at this list and restate it in a positive way. Tell yourself that you can get to the point where crossing your legs is easy, and then believe it.

2. Sing your goals. Turn your goals into a song. Self-talk is one of the most powerful tools you can use, but some people relate better to music than they do to the spoken word. A catchy tune is a memory tool as well, and singing your goals will remind you what you are trying to accomplish. The bonus to this trick is that after a while you will be able to hum the melody and be reminded on an unconscious level to stick to your plan.

3. Change your body image. This is especially important to people who have never been thin. Take a photo of yourself. A head shot will do. Now, find a picture of someone that has a shape that you admire and tape your head on their body. If you have no idea what you could look like, this can give you an encouraging view of what is possible. Put it where you can look at it whenever you need to remind yourself of what you’re working toward.

4. Create a negative consequence for failure and remind yourself of it when failure is immanent. This one requires both a little honesty and proper handling on your part. There must be something in your life that you don’t like to do. It should be something that is not abusive or harmful, but something that you find distasteful. When you are faced with giving in, and all other motivations are not working, tell yourself that if you do this, then you will have to do that. This is a kin to punishment, and it should only be used in dire emergencies. In order for this strategy to work, you will have to follow through. For instance, when I wanted to win the Nanowrimo, I promised my friend that I would pooper-scoop after his two big dogs for a month if I didn’t win. That was the only time that I succeeded. You can apply this principle to staying with a diet program.

5. Forgive yourself. If you cheat on your diet, remind yourself that you can get right back on it. It’s important even if you choose a negative consequence that you don’t become so negative that you convince yourself that you can’t succeed. It’s what you believe about yourself that forms the road of life you will travel. It helps to formulate some forgiving statements ahead of time and write them down so you can review them when they’re needed.

6. Enlist the help of others. There are several ways that you can do this. Create a challenge between yourself and a friend who is also trying to lose. Get a diet buddy that is willing to listen to you when you need it. Make a call list so that if one person is busy, you have someone else to call. Get a friend to work out with you. Get someone to go with you and get out of the house.

7. Keep a list of your successes handy. When you reach one of your emotional goals, or any of your diet related goals for that matter, and read it when you are in trouble. That way you can tell yourself “If I did this, I can certainly do that.”

8. Reward yourself. I know you probably heard this one before, but it’s important. Make a list of small, non-food related rewards that will be available to you as soon as they are deserved and use them.

9. Scrapbook your journey. This will become the story of the person you are becoming from the start to the finish, and you can take it out and review it whenever the need arises. Scrap books bring forward emotions that you may need to identify in a crisis. They can also be a distraction that may take you past a diet emergency.

10.Find something to do. Sometimes keeping busy is all you will need to change the challenge in front of you.

11.Blog. Tell the world about your struggle. Someone out there may have already gone through what you are going through now, and they may be exactly the help that you need.

I hope you find this helpful. I am still struggling myself, but I haven’t given up yet and I would welcome any suggestions that you care to share with me. In any case, fight the good fight. Somebody in your life is sure to be rooting for you.

500 Before and After Weight Loss Pictures! Amazing!

Chantel Hobbs

Motivational Speaker

Highly Recommended Motivation

One Additional Note

When it comes to dieting, it is very important to have a health check that involves the checking of your thyroid, blood sugar levels, and hormonal levels. Many overweight people suffer imbalances in these areas. If that's the case, you may not be able to gain control of your eating behaviors in a significant way until these imbalances are corrected. The tests may turn out to be negative, but having hem can't hurt, and uncovering a problem like this can only help you.

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By Joi [CC-BY-2.0 (], via Wikimedia Commons
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