BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

A Different Way to Look at Long-Term Weight Loss

You may have been here before: Losing 10 pounds only to regain it again and find yourself searching for your next diet and workout plan. But rather than automatically restricting foods or increasing exercise, start looking at long-term weight loss differently and changing your perception on health.


You may have been here before: Losing 10 pounds only to regain it again and find yourself searching for your next diet and workout plan. But rather than automatically thinking of which foods you should restrict or exercises you should incorporate more, start looking at long-term weight loss differently and changing your perception on health. But by learning how to motivate yourself to lose weight and build a healthy mindset for weight loss, you can not only lose the weight, but keep it off once and for all!

How to Motivate Yourself to Lose Weight

Think in Terms of Lifestyle, Not Pounds Lost
While you may want to lose weight for an upcoming special occasion or event, most of us would love to keep that weight off for good! So instead of thinking about how much weight you want to lose and how quickly you want to achieve that number, start looking at weight loss in terms of a lifestyle change. By turning your dietary changes into lifestyle changes, you naturally start thinking about things in the long-term and forget about those quick diet fixes that can be harmful to your body and to your overall health. Nonetheless, this sort of positive attitude will help you sort through negative thoughts and ideas that are preventing you from long-term weight loss!

Create SMART Goals
While making lofty goals is admirable, biting off more than you can chew can lead to discouragement and anguish if they are not met quickly. But creating SMART (an acronym for specific, measurable, achievable, realistic, and timely) goals has shown to increase effectiveness and compliance for not only weight loss, but in all aspects of life. So rather than producing a generic, weight loss-focused goal of "I want to lose weight," think more in terms of "I will consume at least two veggies each day" or "I will exercise at least 150 minutes on a weekly basis."

Confide in Support
Whereas long-term weight loss requires ongoing effort on your end, confiding in support can synergize your determination and motivation to keep committed. Confide in support from a number of outlets, including family members, friends, coworkers, and online communities. You can also include them in your journey by asking them over for a nutritious meal or to attend a fun new workout class!

Do Not Compare Yourself to Others
While finding strength in numbers can help strengthen a healthy mindset for weight loss, comparing yourself to others can hinder or completely stall your progress. Ultimately, comparing yourself takes up precious energy and time that should be spent on yourself. So remember, this is your weight loss and journey, everyone gets their own unique results at their own pace, and take action in things you love to do and what makes you happy.

Track Progress
Tracking progress is a paramount approach for creating a baseline, identifying milestones, staying on track, surfacing barriers, and sparking ongoing motivation. But beyond quantitative justifications of pounds and inches lost most dieters tend to track, also note mood and energy levels to reassure just how maintaining a healthy weight and lifestyle transpires beyond physical appearance!

Introduce New Habits
"Out with the old, in with the new!" Though you cannot expect long-term results if continuing to the same old habits, changing them does not have to be a huge feat. Start introducing new habits into your lifestyle, including drinking at least 64 ounces of water daily, trying a new veggie each week, and taking a walk after dinner.

Be Patient
Patience truly is a virtue when it comes to sustainable weight loss, though is often thrown away too quickly. So rather than being unrealistic and inpatient for unsustainable results, be persistent (and consistent) with the process for long-term weight loss. Remember, too, quick and drastic weight loss deprives the body of energy and nutrients it needs to function properly and likely causes any weight that was lost to be regained. And unless recommended and supervised by a medical professional, weight loss experts tend to agree healthy and sustainable weight loss plan includes a loss of one to two pounds each week.

Written By Christy Zagarella, MS, RDN. Published on November 07, 2012. Updated on June 05, 2018.


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