Motivation is the key to long-term weight loss and everyone who's ever lost weight and kept it off will tell you that. I weighed 311 pounds, and I know weigh 209. This is the result of intense motivation and setting small incremental goals that are sustainable over the long-term. If weight loss is your goal, you are making a mistake. You should be focusing on getting motivated first, then losing weight.

Things You Will Need

pen and paper

Step 1

Set small goals. To start, you are not going to be able to start busting out 50 push ups a day. Noone can do that without previous exercise, as it will cause muscle strain. You should focus on smaller goals to start with. You should walk down the stairs twice a day or walk to the mail box twice a day. This will help you build up confidence and routine, which are very important in weight loss.

Step 2

Incriminally move up in weight loss goals. After about a week of walking up and down the stairs twice per day, you will have developed a bit of a tolerance. This will help you move to the next level, which is walking for 10 minutes each day. This step lasts for about 2 weeks. Always stretch before exercise, this will help you continue to grow your muscles. Muscle growth is essential for weight loss.

Step 3

Don't try to lose too much weight too fast. Setting unrealistic goals is a sure way to start losing confidence in your ability to lose weight, and confidence is key to weight loss. Many people will try to lose 30 pounds in 30 days right away, the problem is, your tolerance for exercise and confidence are both low to start. If people would start with smaller goals, they would be less likely to cave in when they are faced with temptation. Start with trying to reduce your calorie consumption by 1000 calories per day to start.

Step 4

Control the urge. I know it sounds tough, but many people have conquered this step. You have to fool your stomach into thinking your full, you can do this by eating creatively. Eat soups, salads, or anything that takes up plenty of space with a small amount of calories. You get urges because you are hungry, which is reasonable. Try to keep yourself from getting hungry by drinking 8 glasses of water per day. All of these steps will help you lose weight by confusing your stomach.

Step 5

Eat a balanced meal schedule. You should always eat breakfast, which is the most important meal in weight loss. It's the most important meal because it is the first meal of the day. Eat 5 times per day, 2 snacks and 3 meals. Try to include as much protein as possible in your diet, this will help you feel full without contributing to weight gain. You shouldn't skip meals though, that causes your diet to go into survival mode and store fat.

Step 6

Reduce stress in your life. Stress increases the supply of cortisol, which is a hormone in the body responsible for weight gain. By taking walks, drinking more water, increasing vitamin B12, B6, and other B vitamins, you can reduce stress and decrease cortisol.


Tips & Warnings