Deciding to tackle those extra pounds is a big step. But before diving in, setting the right goals is crucial for lasting weight loss. And trust me, starting small is key. So, what’s the most important thing to keep in mind when planning to shed those kilos, and how do you even begin making changes? In the second part of our weight loss series, we’ll break it down for you.
Before You Begin Losing Weight
First things first, take a moment to reflect on why you want to lose weight. Your motivation is the foundation of your success. Ask yourself, “Why do I want to shed these pounds?” Without a clear answer, your enthusiasm might fade quickly, and before you know it, you’re back to your old habits, with no progress in sight. Even if you last a little longer, the chances of regaining those lost kilos are high. So, let’s figure out what’s driving you.
Find Your Motivation to Lose Weight
There are countless reasons why weight loss is worth pursuing. Here are some of the most common:
Health
Preventing health issues caused by obesity is way easier than trying to fix them later. Start making changes now! Even a small amount of weight loss can bring significant relief if you already have health problems.
Movement
Every extra kilogram feels like carrying a weight around all day. It’s no wonder your joints hurt, or that you get winded walking uphill, climbing stairs, or running to catch the bus. Those little everyday struggles are real!
Relationships
Maybe your weight is impacting your relationships. Are you struggling to connect with others, or do you feel that your partner is concerned about your extra weight? Sometimes, we feel isolated because we think our chances of socializing are limited.
Body Image
Obesity can make you feel uncomfortable in your own skin, especially if you long for the lighter version of yourself from the past.
Self-Discontent
You’re not happy with how you look. You avoid mirrors and feel bad that you can’t buy the clothes you want, or worse, that you can’t fit into your favorite old outfits.
Shame
Do you feel uncomfortable around others? Whether it’s at the pool, the gym, or in front of people who knew you when you were thinner, feeling self-conscious is all too common.
External Pressure
Maybe your doctor, family, or friends are pressuring you to lose weight. But here’s the thing: the motivation that comes from others is rarely as powerful as the motivation that comes from within.
So, Why Do You Want to Lose Weight?
Now, ask yourself: Why did you decide to lose weight in the first place? The reasons listed above can inspire you, but your answer needs to come from within. Write down your reasons for wanting to lose weight and keep them visible. Pin them on your bulletin board, jot them in your journal, or store them in your phone. Constant reminders will keep you focused.
What’s the Best Type of Motivation?
There are two main types of motivation:
Internal Motivation – This comes from within, driven by your desire for change. You’ll hear yourself saying, “I want to…” because it’s about your personal growth.
External Motivation – This comes from external pressures, like people around you or society. If your motivation is “I have to…” or “I should…,” it’s less about your true desires and more about external influences.
The best kind of motivation? The one that comes from your heart. Do it for YOU, not for others. Even if external factors kickstart your journey, your internal motivation will drive you toward success in the long run.
Positive Motivation – You’re motivated by the rewards: “I’ll feel better,” or “I’ll fit into that smaller size.”
Negative Motivation – This is fear-driven: “I don’t want knee surgery,” “I don’t want to tip the scales at 100 kg,” or “I don’t want to develop diabetes.”
Both types work, but in the beginning, negative motivation might feel stronger. However, to sustain weight loss without it feeling like a drag, it’s better to focus on the positive motivation — the exciting things you’ll gain from losing weight. Don’t focus on the fear of failure, but instead, look forward to the rewards.
Live Your Goal
Motivate yourself with the thought of what you’ll gain once you reach your weight loss goal. Picture yourself slipping into new clothes, feeling confident in your body, and receiving compliments from your friends. Or imagine hiking through the mountains, feeling strong and independent, no longer taking your health for granted. Let these positive emotions fuel your journey and remind yourself of them when the road gets tough.
Ready to Make a Change?
So, what’s the deal with those “magical” dates — like New Year’s, the first day of the month, or a special event like a class reunion or summer vacation? While these dates can trigger a fresh start, don’t rely on the calendar to drive your decision. If you’re starting this journey just because the date looks right, without a real understanding of your motivation, don’t expect to see success. Weight loss requires real changes in your life. Take a moment to ask yourself if now is the right time to make those changes. Are you in a place of mental and emotional readiness? If you’re going through a tough time (like a divorce or job change), it might be better to hold off.
Weigh the Gains and Losses
A great way to gauge your readiness is by evaluating the potential gains and losses from this change. If the benefits outweigh the challenges (like being able to try new sports, reducing joint pain, or finding clothes that fit better), then you’re on the right track. But if the sacrifices seem too overwhelming (more exercise, more cooking, cutting back on alcohol), maybe it’s not the best time to start. To help you make a more informed decision, we’ve put together a simple questionnaire you can fill out at home to evaluate whether it’s the right moment for change.
How to Keep Your Motivation Alive
- Find a partner: Having someone on the same journey can make all the difference.
- Ask for support: Don’t hesitate to reach out for help when needed.
- Consult an expert: A professional can guide you through the process, especially if you’re feeling lost.
Before diving into weight loss, make sure you know why you’re doing it. Do it for yourself, not for anyone else. Find your positive motivation and keep your eyes on the rewards. Be mindful of whether now is the right time to start, and make sure the benefits outweigh the costs. If you’re not ready yet, it’s okay to wait. And remember, asking for help — whether from friends, family, or a professional — is a powerful way to stay on track.
