2-Boost Your Motivation with Reward System
Your motivation plays an enormous role within the success of your weight loss journey, and the reward system is an efficient thanks to increasing motivation.
Reward yourself once you achieve a breakthrough or accomplish a milestone in your weight loss journey, with ideas like buying a little gift to yourself, take a selfie and post it on social media so your friends can celebrate your progress with you, etc.
Studies also show that financial incentives can help people to reduce with stronger motivation and determination.
For instance, research published within the Journal of the American Medical Association revealed people that who got financial incentives lost significantly more weight and were 5 times more likely to satisfy their goals than those without cash motivation.
Another weight-loss study published by Mayo Clinic revealed that participants who received cash incentives were more likely to stay with the weight-loss program and lost more weight than participants who received no incentives:
All participants got a standard goal of losing 4 pounds per month
62% of individuals in incentive groups met the goal with a mean weight loss of 9.08 pounds, vs
26% of individuals in non-incentive groups met the goal with a mean weight loss of two .34 pounds.
3-Set Realistic Weight Loss Goals With SMART Principle
Goals setting can be a vital difference between success and failure, however, overly ambitious and unrealistic goals can undermine your effort while demotivating you because there is so much on the line.
Well-planned and realistic weight-loss goals setup using the S.M.A.R.T principle will convert your thoughts into action, help keep you focused and motivated throughout the journey so that you have a higher likelihood to succeed:
- Specific: Define a specific description of what exactly you want to achieve. Eg. a goal to do more exercise is not specific, but a goal to do gym workout for 45 minutes daily is specific.
- Measurable: “If you can’t measure it, you can’t improve it”. Identify the measurable element of your goal and establish concrete criteria for measuring progress. A goal of losing fat around the waist is not measurable, but a goal of reducing waste circumference measurement from 88 centimeters (34.6 inches) to 85 centimeters (33.5 inches) is measurable.
- Attainable: A goal that you have enough resources and time to achieve. If your work schedule does not allow spending an hour for Zumba workout during lunchtime, then it’s not attainable. However, attend the Zumba lesson every Saturday and Sunday might be attainable.
- Relevant / Realistic: Set relevant goals with the right amount of challenge. Don’t set a goal like read 2 books per week as it’s not directly relevant to weight loss, and run 20km per week is probably not a wise goal if you haven’t ever run.
- Timely: Set Time-based goals with a deadline. Keep the timeline realistic, that way you can keep morale high. A goal of “lose 10 pounds” is not good enough, and a goal of “lose 10 pounds in 6 months’ time” is great to keep you interested and motivated to reach the goal.
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