Delite Weight Loss

Weight Loss Motivation

Weight Loss Motivation Tips

With Summer around the corner many of us are working on our “Summer body” and getting “Bikini ready”. To help you on your way here are my top motivational tips and guidelines to keep you on the path to success:

Having a clear vision makes the process a lot easier. Take before photos of yourself (front, side and back) and have a good hard look. Visualize daily the NEW you, the NEW body and especially visualize the way you will feel when you lose the weight you need and want to!
Set realistic goals. Unfortunately there are no quick fixes – if it sounds too good to be true, it probably is. Remember that you gained weight over time. So, set yourself realistic and attainable weight loss goals. A healthy weight loss is about ½ – 1 kg a week. It can be helpful to break an ambitious long-term goal e.g. lose 20 kg in 6 months, down into smaller short-term goals to keep you motivated e.g. short-term goal to lose 4 kg over the next month.
Write out at least 20 reasons why achieving this goal will make all the other areas of your life better. How will it improve your energy for work? Your ability to enjoy and be there for your family? Your sense of confidence and self-worth?
Understand and think about the consequences and future pain if you don’t make this change. What will you miss out on? What will you not get to do? How will your health, energy and confidence suffer?
Create an inspiration board with: your goal, a some pictures of yourself when you were slim and fit if you have them, or pictures of others who inspire you, add in pictures that represent your reasons why, pictures of your family or a new, slim outfit. Add in your goal and write words that inspire you like courage, focus, determination, fun, health, energy. Put the board somewhere you will see it daily. You can make one on Pinterest or cut out pictures from a magazine and stick them onto a big piece of cardboard.
Create a mantra for yourself, something short, punchy and inspirational like “I can do it! I am getting stronger and fitter each day.” Repeat this every time you see yourself in the mirror.
Small steps: Don’t try to do the all – or – nothing approach. Rather make 2 – 3 reasonable changes to your lifestyle and make them habits over time.
Think lifestyle versus DIET – diets do not work. Focus on getting your thoughts to play a more positive / supportive role. So start from today a new way of thinking – believe that YOU are worth it because you really are!
Don’t expect perfection, rather focus on the 80 – 20 principle, where 80% of the time you get in those good healthy foods, but then 20% of the time the treats are allowed i.e. everything in moderation.
Keep a food diary: For a week or two – write down everything you eat and drink (and why you are eating it). Avoid eating when you are not hungry and eating out of boredom or frustration. Learn to listen to your body and eat only when you body tells you this is needs food. Also identify your good habits. This helps you to keep positive – work to strengthen them and add new ones to the list. Don’t focus on the bad points. Look at all the healthy choices you’ve made in the week. Awareness is the key to change and success! Ideally work through this with a registered dietitian.
Get support: involve a friend, family member, colleague or consider joining a support group. Talking about what you’re doing, having someone to share your struggles and successes with and having someone to help keep you motivated and accountable is an invaluable tool to boost your healthy eating and weight loss efforts.
Get a subscription to a health and fitness magazine that inspires you.
Take your measurements at the end of each month and keep a record of your centimeters lost, focus on the measurements and your shape change, not just the scales!
Print out a monthly calendar and stick it on your fridge. Write your goal on it and mark on it each day that you eat well the whole day, also note each completed exercise session.
Be patient: Changing the habits of a lifetime is difficult and takes time. If you lose the way for a day, don’t blow it – get back on track tomorrow.

Tips for Portion Control

Start by familiarizing yourself with appropriate serving sizes: Test yourself from time to time — pour yourself a bowl of cereal and then transfer it to a measuring cup (see link below for practical guidelines).
Don’t put dinner on the table: Instead, serve it from the stovetop or countertop. You’ll think twice before you get up for seconds.
Don’t eat out of the box: Put your snack in a small bowl or other container. And then put the box or package away.
Opt for single-serving treats: The fear of a wrapper trail will keep you honest.
Downsize your meal when eating out: Restaurant portions are notoriously large. So when eating out, plan to eat only half of the meal. You can share the rest with a friend or ask for a doggie bag. Alternately, consider asking for a “light” or “lunch-size” portion.
Take time to enjoy yourself: Take smaller bites and chew longer to savor food. Stop and talk to your companions between bites. By slowing down you’ll be better able to appreciate your meal and to register when you’re full.
Use smaller plates, bowls and glasses: this allows you to put less food on your plate and encourages proper portion sizes.
Refrain from second – and third helpings.
Fill up on a vegetables or salads first.