1. Think about why you want to lose weight
If you have a clear reason in your mind why you want to lose weight, you are more likely to stay motivated and strive. If it is not clear the main reason you are doing it, you may give up.
E.g. I want to improve my health, or I want to live longer, or I want to feel good in a bikini’.
2. Set long-term goals
The best way to lose weight and maintain your weight loss is by setting long terms goals.
See the weight loss journey as a new lifestyle, by adopting new habits into your daily routine.
E.g. cooking from scratch for you and your family, trying new healthy recipes, packing your lunch box.
3. Set realistic and specific goals
With the help of a nutritionist, you can set realistic and specific goals. Be as specific as possible so it will keep you more motivated. The higher the expectations the higher chance to give up. Be honest with yourself and expect what is achievable.
E.g. I want to lose 10 kgs in 12 weeks for my summer holiday.
4. Visualise yourself slimmer
If you have a past picture of how would you like to look again, or if there is a role model that inspires you, keep that image on site. The more you look at it, the more you will be focused and motivated. Think about how good and healthier you felt when you were slimmer.
E.g. Stick the image to your fridge, computer, wardrobe.
5. Challenge yourself
If you have started the weight loss programme with a nutritionist, challenge yourself with your own small changes. Let’s say you eat too fast and always have distractions while eating, you can’t resist the biscuits around the office, you always find excuses to skip exercise, or you don’t like drinking water. Try to challenge yourself by doing the opposite. Do your own 7-day challenge. Feel good about yourself every time you manage to complete your challenge.
6. Reward yourself with non-food treats
Keep yourself motivated by rewarding yourself for every short or long-term goal achieved. Remember, you can find different ways to treat yourself that are not food-related.
E.g. buy some flowers, book a spa day or a massage, treat yourself with beauty products, books, take a long and relaxing bath.
Karline Porter BSc Nutr
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