When it’s time to shed some fat, motivation for losing weight is essential. Otherwise we don’t get anywhere. Or worse, we get even fatter!
If we can’t get motivated, and don’t see the results we really want to see, then it’s easy to become despondent. Even angry!
Being a defensive species, and in trying to protect our huge egos, we start to put the blame on anything and everything . . . except the true reason why we can’t shift the weight.
We start off blaming it on our metabolism. My metabolism is too slow is the most popular complaint! (Heard that one before? You might have even used it yourself.)
And then we blame our social lives. There’s birthdays or weddings to go to, or a holiday coming up, so there’s no point in starting till afterwards!
Or we blame it on our partners and friends for not being supportive, and having too much tempting junk food in the house or office.
Are any of these familiar to you?
The Reality of Losing Weight
I don’t want to be the bearer of bad news, but the only one we have to blame is ourselves! The responsibility of losing weight falls firmly and squarely on our own shoulders, nobody else’s.
Think of it like this, at the end of the day you are the one who is eating more calories than you are burning off. And you are the one who is putting the food in your mouth. So who else can you blame?
So the first thing we have to do is . . .
Take responsibility for ourselves! As soon as we do that, it becomes easier to lose weight. Because we can then concentrate on what needs to be done.
Then, the trick is to keep up your motivation for losing weight.
Motivation, the Key to Success
A big factor in long term success is positive feedback.
Imagine your boss at work giving you a project that was going to last 6 months or more. But every day he nags you, tells you that you are doing things wrong and that he isn’t happy with your progress. What do you think is going to happen? Are you going to achieve the deadline, or tell him to go stick it?
Imagine instead if he tells you each and every day everything that you are doing right, and suggests to you where you might be able to improve your efficiency?
Now that would work. You would be 10 times more likely to achieve the goal.
The same goes for achieving any goal in life. Including weight loss. If you had no way of reflecting on your progress, or anyway of assessing why something is or isn’t working, then how do you know if you are on the right track? And if you are off target, and you have no records, how do you know what you have to change to get yourself back on track?
So the key to your motivation for losing weight is positive feedback regarding your efforts and results, and this is achieved through detailed records. This will be your weight loss diary or journal.
Motivation for Losing Weight – What Records Should You Keep?
Fat loss boils down to one thing. Calorie deficit. That is, averaged out over a period of time, you need to burn off more calories than you consume. And this deficit is achieve by restricting your calories sensibly or by performing extra physical activity. Or by a combination of the two.
So these data, your calories consumed and exercise activity, are the minimum you should record in your diary. And obviously keep a record of your weekly weight loss!
Each day, write down exactly what you ate. And I mean everything! And then, add your best calorie estimate against each food. This might seem a little time consuming at first, but you’ll soon get it down to only a few minutes per day, or even seconds!
And the same goes for your exercise. If you went out for a jog or bike ride, or completed a home fitness circuit, write it down! And then write against it your best estimate for the calories used.
After a few weeks of religiously completing your diary, go over it. Read everything you have done. You’ll be amazed.
If the weight is falling off, you’ll notice how many calories you burned off in exercise and how well you have been sticking to your diet. On the other hand, if your weight loss became stagnant, or even started to reverse, you’ll see where you reduced or stopped your exercise and where exactly your diet started to go awry. And you won’t have to be too hard on your metabolism, as you’ll know exactly who is to blame!