Losing weight is hard. And keeping it off? Even harder. Almost to the point that shedding weight for good can feel like a constant struggle. That’s probably why the amount of overweight people consistently rises while, at the same time, fewer people than ever are embarking on weight loss journeys of their own.
But what these struggling souls may not know is that losing weight doesn’t have to be such an arduous slog. In fact, with the right methods, weight loss can be effortless, but most importantly, effective. The first step, as with all things, is getting started; once you’re on a roll, you won’t be able to stop. However, there may come a time when you lose motivation. For some, it’s almost inevitable. So here are my top tips to “keep the drive alive” and maintain momentum on your weight loss journey.
- Keep a food diary
A study published in the American Journal for Preventive Medicine found that people who diligently tracked their food intake lost significantly more weight than those who were inconsistent or didn’t keep one at all. And be honest with yourself. Track EVERYTHING!
- Set smaller goals
Another roadblock in the journey to lose weight is that people set goals that are too high or simply unrealistic. A simple change in language can make your goal seem much more attainable. Losing 12kg in three months seems like a lofty goal. But losing half to 1kg per week over the course of three months seems achievable.
- Don’t compare yourself to others
Psychologist and author Richard Wiseman stated that those who hung up a picture of either a celebrity or an athlete as weight loss motivation didn’t actually end up hitting their weight loss goals. Weight loss is so much more than just body image, so instead of idolising someone by how they look, pick someone who is a baller at the gym.
- Hang out with like-minded people
A 2016 study found that overweight or obese people tend to hangout with other people who have similar lifestyles as them. What’s more, the study found that these fraternising tendencies proved a negative influence when it come to losing weight. On the other hand, those who hung out with other people trying to lose weight—or people who were thinner than them—had much better results.
- Eat a high protein breakfast
Eating protein for breakfast helps you feel more full throughout the day, ultimately causing you to eat less overall. This healthy start to the day is a great way to keep you motivated on your weight loss goals. You’ll not only feel less hungry throughout the day, but, due to the energy-boosting benefits of protein, you’ll be prepared for your gym session later.
- Photograph your progress
Be sure to take a picture of yourself every week or month to document your progress. A 2014 study found that participants who took photos of themselves were more likely to reach their weight loss goals; a lot of weight loss is about body image, as opposed to raw numbers.
“You didn’t come this far to just come this far”