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Learn Secrets of Motivation and Achieve Weight-Loss Success

Are you motivated to lose weight? Many people believe that motivation is a magical quality that some people have and some people don't. But there are secrets to motivation that anyone can learn. By understanding how motivation works, you can assemble the building blocks you need to achieve weight loss success.

Different Kinds of Motivation

There are two kinds of motivation: extrinsic and intrinsic. Extrinsic motivation is the inspiration that comes from an external source, outside of you. For example, if your physician tells you that you need to lose weight, you may be externally motivated to go on a diet out of fear of poor health. Many rewards are also extrinsic sources of motivation. If you go on a diet in order to fit into a smaller dress size, your motivation is extrinsic.

Intrinsic motivation, on the other hand, comes from within. Intrinsic motivation is internal. If you exercise because of the sense of accomplishment you achieve at the end of the workout your source of motivation is intrinsic. If you choose a healthy snack because it makes you feel better about yourself, you are internally or intrinsically motivated.

So why do different types of motivation matter? Extrinsic and intrinsic motivation will come into play at different times during your weight loss experience. By understanding how to use both extrinsic and intrinsic motivation, you equip yourself with the tools you need for weight loss success.

Use Extrinsic Motivation to Accomplish Short Term Goals

People often begin an exercise or weight loss program for external reasons: their clothes don't fit, their doctor has told them that they need to lose weight, family and friends have put pressure on them to slim down. These extrinsic factors are great for getting the ball rolling.

When you feel outside pressure to lose weight, let it motivate you to gather information. You may not be ready to go on a diet, but you can learn more about weight loss plans and exercise programs. Find out if there are small steps you can take to improve your health before you take the plunge and commit to a full-scale weight-loss program. Ask your physician about how making small changes to your diet or lifestyle will affect your health.

Extrinsic motivation can also be helpful when you need a gentle nudge to achieve short-term goals. For example, you might know that exercise is good for you, you may even know that you'll feel better after you complete a workout, but on some days you might still struggle to get to the gym. On those days, promise yourself a healthy reward. Set the DVR to record your favorite show or pick up some bubble bath and reward yourself with time in the tub after the workout is complete.

Foster Intrinsic Motivation to Achieve Long-Term Success

While extrinsic motivation may help you overcome short-term challenges, people who are successful at weight loss are usually motivated by intrinsic factors. Eating well and exercising makes them feel good so they continue to practice healthy habits for the long term.

So how do you create internal motivation? The good news is that most people already have it. All you have to do is find it, identify it and acknowledge it.

3 Steps to Foster Internal Motivation

Set short-term goals. Set yourself up for success by setting very short-term achievable goals. Your long-term goal might be to lose 30 pounds, but a good short-term goal might be to eat a lean healthy breakfast each day during the week. If a weekly goal seems too broad, set a goal for just one day or even an hour. Swap the high calorie soda for water during one meal or commit to cut your lunch in half and save half for another day.

Keep a journal. Write out each goal in a journal. At the end of the day, comment on the day's success. Keep in mind that just taking the time to write in your journal is healthy and an accomplishment in itself. Use positive words that describe how you feel about your actions.

Acknowledge your success. Take time to review your successes and give yourself credit. Review your journal on a regular basis and take pride in every step you've taken to improve your health.

By Malia Frey

Simple Weight Loss Tips

5 Essential Elements of Successful Weight Loss Goals

Have you made a resolution to lose weight? If you're like many dieters, you'll spend less time setting your weight loss goals and more time shopping for the best weight loss program, joining a gym or learning tips for healthy eating and exercise. But while those activities are important, weight loss goal setting can also have a significant impact on your ability to lose weight.

Research into goal setting has revealed that there are several factors that make successful weight loss happen. Take the time to consider each element and incorporate each component into your weight loss goal. Then write out your goal statement and post it in a place where you'll see it on a daily basis.

5 Elements of Successful Goals

Personalize your weight loss goals. The goals you set should meet your specific needs, lifestyle and circumstances. Don't get carried away with the exaggerated ads for weight loss products that claim to provide major results in a short period of time. For most people those programs are not healthy or realistic.

Losing a maximum of 1-2 pounds per week through diet and exercise is considered reasonable. But, like many others, you may choose to set a more personalized goal. Researchers at the University of Washington found that people like to express individuality through goal setting. Many of the participants in their weight loss study felt that "established guidelines and assigned goals did not consider their individual abilities, objectives, and constraints."

Before you set your goal for successful weight loss, take the time to define your needs and lifestyle. Ask yourself key questions before defining the goal or choosing a weight loss plan. In the long run, making this extra investment will help you to stay on track and address weight loss barriers as they arise.

Collaborate with weight loss experts. Goals set with the help of an expert are more likely to be successful. A study at the University of California found that when patients were provided with help setting up and monitoring goals in the doctor's office they were more successful at attaining those goals. And similar studies have shown that other types of practitioners can help as well.

In choosing an expert to work with, try to find someone who can be involved for the duration of the weight loss process. This way they can help to monitor your progress and provide feedback. For this reason, a physician may not always be the best source for collaboration. Consider other non-clinical providers. These may include a personal trainer, registered dietitian or weight loss coach.

If you don't have access to a professional expert, consider connecting with others online. The Weight Loss Forum at About.com is a great place to post your goals and let others hold you accountable. You'll find resources to set up a journal, post questions, and get support through the weight loss journey

Make weight loss goals measurable. In their advice to new exercisers, the American Council on Exercise recommends that goals be measurable in order to be successful. When setting a goal, decide how you will measure your progress and include this as part of your goal statement.

Weighing yourself on the scale is probably the easiest method of measuring weight loss progress. But remember that there are other ways to assess your weight. Both BMI and body fat measurements provide different ways of evaluating your body composition. BMI is easy to measure and provides a good indicator of how your weight affects your health.

Set both short and long term goals. In a published study about goal setting, researchers in Great Britain confirmed that successful goals need to be ambitious. On the other hand, the American Council on Exercise reminds new exercisers that successful weight loss goals should be attainable. So how do you satisfy both requirements?

The answer is to set both long-term ambitious goals as well as short-term mini goals. The short-term goals act as stepping-stones to the larger goal. In the Great Britain study, researchers emphasized the importance of using "incremental steps that lead to progressive achievement." By setting these multiple weight loss goals, you'll set yourself up for success.

Create deadlines for your weight loss goals. Goals are more successful when a clear deadline is attached. These deadlines should be attached to both the short term and long terms goals and can serve as reminders to measure your progress in the process of achieving your goal.

For many people, a seven-day structure works well for short-term goals. This provides for a fresh start each week on Sunday or Monday. But remember to personalize your goals and use a time frame that works for you.

Healthy Tip - Personalize Your Weight Loss Goals

Did you make a public pledge last week? Last Monday's Healthy Tip was to set a short-term goal and make it public by posting it on Facebook or sharing it with friends, family or coworkers, and using the public pressure in a positive way. If you didn't make a pledge last week, make one now. But for those of you who made a pledge, here's what you do with your results.

Personalize Your Weight Loss Goals in 3 Steps

Assess your success. Regardless of whether or not you succeeded in keeping your commitment last week, the information you gathered will help you set personalized weight loss goals.

If you succeeded in doing whatever you set out to do for a week, then you know that a seven-day time frame is a good short-term goal duration for you. Use this time frame for your next goal.

If you did not succeed in sticking to your goal, don't worry. This information is helpful. To set and reach goals successfully you need to use a shorter time frame. Try setting a goal for three days instead and see what happens.

Set a new goal. Successful weight loss is all about setting and reaching goals. Now that you know which time frame is likely to work for you, set a new goal for this week. For example, add an additional workout to your schedule, commit to eating at least three veggies every day, or promise that you'll eat lean protein at every meal. If you were successful with last week's goal, can you continue to maintain that healthy habit as well?

Build on Your Success. Once you find a time frame that works for you, continue to set short-term goals for several weeks then start to build on your success. After a few successful weeks, begin setting longer term goals, but continue to use short term goals as building blocks to reach it. For example, your longer term goal may be to exercise every day, but you'll get there by setting short-term goals to add one workout to your schedule each week.

And don't forget that you can still use friends and family to help support you in your endeavors. Add me to the list of supporters, as well. Post your goals on my Facebook pageand I'll check in with you periodically to see how you're doing.