When it comes to losing weight, achieving lasting results requires more than just willpower. While countless individuals start their weight loss journey with determination, only a select few maintain their momentum to reach their target weight. So, what’s the deal? What’s the secret to those rare weight loss successes? And why do some people struggle to maintain motivation?
Unlike what social media health gurus like to promote, weight loss is no overnight process—it’s an ongoing process that requires consistent dedication.
Consequently, it’s super easy for motivation to fade. Based in real science, these 10 tips may include precisely what you need to get the sustainable results you’re looking for.
1. Understand your motivation.
First, pinpoint your personal reasons for wanting to lose weight.
Is your motivation more extrinsic (driven by external rewards) or intrinsic (stemming from inherent enjoyment and satisfaction)?
If you have extrinsic motivation, you might be more focused on your appearance or how your friends perceive you. On the other hand, intrinsic motivation looks more like a deep desire to improve physical and mental health or a passion for exercise or nutrition.
Studies show that people with intrinsic motivation are more likely to see their goals through to the end. That’s not to say you won’t be effective if your objective is to fit into your favorite dress again or feel confident come swimsuit season. But, you’ll be more likely to stay on track if you can find a way to introduce some intrinsic motivation to your weight loss regime (e.g. if you choose exercises and meals you genuinely enjoy).
2. Ditch the quick-fix mentality.
Social media likes to portray weight loss as a speedy process (that is, if you’re doing the right daily exercises or eating the right superfoods). Although promises for big results in three short weeks sound fabulous, they are rarely grounded in truth. And this toxic mentality is a fast pass to burnout.
Weight loss is a marathon—not a 5K.
Successful long-term weight loss requires small, incremental lifestyle changes and developing a rock-solid strategy for powering through “off” days.
3. Set realistic, short-term goals.
You may have a set goal weight you want to reach, and that’s great! But, if that’s the only focus you have the entire duration of your weight loss journey, you’re going to lose steam quickly.
Break down your overarching objective into smaller, more manageable milestones.
One week, you might make it your goal to increase your number of days working out from three to four. Or perhaps you shoot for 10 more push-ups or 5 more minutes on the treadmill during each session. They key? Don’t push yourself too hard too quickly. Take it slow and focus on small, incremental improvements.
4. Avoid obsessing over the scale.
For most people, weight naturally fluctuates several pounds over the course of a day. If the scale is your only measure of progress, you’ll drive yourself insane or give yourself a false sense of improvement.
Instead, keep an eye on:
- Energy levels
- Mood adjustments
- Tape measurements of chest, waist, hips, & thighs
- Looser fitting clothes
- Calorie intake
- Appetite changes
- Sleep quality
- Changes in workout difficulty
Record all of these non-scale victories in a journal, celebrating the incremental improvements along the way.
5. Be kind to yourself.
Setbacks will happen. You’ll have busy days and dips in motivation. Your weight will most likely plateau at some point, making you feel like you’re not making any progress. Instead of giving in to these challenges and throwing in the towel, take a step back and practice a little self-compassion:
- Prioritize daily affirmations.
- Post positive messages of encouragement on your bathroom mirror.
- Strive for progress—not perfection.
- Don’t quit on yourself if you have to skip a few workouts or relapse into old eating habits.
- Focus on those non-scale progress metrics.
6. Celebrate small wins with non-food rewards.
Did you finish a week off strong having exercised each day of the week? Proud that you successfully avoided your stash of chocolate for two weeks straight?
Treat yourself to something you enjoy (ideally, not food-related).
Here are a few healthy reward ideas:
- Order new workout clothes or accessories.
- Book a massage.
- Take a relaxing bubble bath.
- Buy a new house plant.
- Grab a new pair of fuzzy socks.
- Go out for a movie night with friends.
- Schedule a mini-golf or bowling outing.
- Purchase a new reusable water bottle.
- Get that gym membership you’ve been wanting.
- Pick up a new kitchen gadget or healthy cookbook.
- Sign up for a healthy meal service.
7. Find an accountability buddy.
Developing healthy habits is 100 times easier with a little support. When you’re going it alone, it’s way too easy to skip out on an early morning jog. But if your friend is counting on you to meet them for a walk or join them at an evening pilates class, you’ll be more reluctant to cancel.
Don’t think any of your friends would be into the whole “exercise” thing? No big deal!
Local health professionals like Dr. Holmes at BioSymmetry Wilmington can act as both a weight loss coach and medical intervention consultant. And you could always poke around for local or online support, like walking or running clubs or weight loss groups.
8. Don’t swear off all your favorite treats.
Paleo, keto, intermittent fasting, oh my!
So many men and women across the globe have been let down by these major fad diets. Why? Because they aren’t sustainable. In fact, many modern diets deprive you of key nutrients your body needs to function properly.
So, think again before you decide to give up whole food groups or completely cut out all your favorite snacks. The key to successful weight management is NOT deprivation and strict dieting. Instead, try more long-term techniques like mindful eating and preparing balanced, nutritious meals.
For example, if you have a big sweet tooth, it’s perfectly fine to include a light dessert or sweet coffee in your meal plan rather than cutting sweets out cold-turkey. Or, perhaps limit yourself to one celebratory dessert on the weekend.
9. Use a holistic approach to weight loss.
For many people, weight loss requires a little more intervention than any workout routine or nutrition plan can accomplish alone.
Perhaps there is a deeper issue under the surface, such as thyroid dysfunction or a hormonal imbalance. Maybe you’ve tried everything and just need a little push from weight loss treatments like Semaglutide and Tirzepatide.
Working with a healthcare provider who specializes in medical weight loss can help ensure you don’t overlook critical components of your health.
10. Make it fun!
You’re more likely to get out of bed at the crack of dawn for a workout if you’re doing an activity you genuinely enjoy. Not too keen on jogging around your neighborhood? Try dancing, hiking, swimming, pilates, or some other alternative exercise routine.
Come dinnertime, have fun experimenting with new recipes to find some new healthy staples to add to your meal plan.
Discover how BioSymmetry Wilmington can help you achieve your weight loss goals!
At BioSymmetry Wilmington, we take a holistic approach to weight management. Our weight loss program is successful because it merges exercise and nutrition with medical solutions, leading to sustainable lifestyle changes that optimize your overall metabolic health for the long term.
Ready to begin a weight loss regimen that will actually stick?
Register as a new patient with BioSymmetry Wilmington to connect with Dr. Holmes and our team of medical weight loss specialists.
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