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“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘ I will try again tomorrow’.”- Mary Anne Radmacher

Weight Loss and Motivation

Ever start a diet and have trouble sticking to it after a few days? You tell yourself you will start on Monday, while following the latest trends in dieting.  Weight loss can be a tough task to conquer if you lack the proper motivation. Diets use unrealistic measures to achieve temporary weight loss. In this day and age we are used to having a sense of instant gratification, and get frustrated when the weight doesn’t come off as quickly as we hoped. The toughest part about weight loss is having the determination to continue when you feel like throwing in the towel. Below are some tips to guide and motivate you on your weight loss journey.


6 Tips To Stay Motivated

  1. Don’t diet; develop a lifestyle of healthy eating habits

-Remember to have small, balanced, nutrient dense meals throughout the day.  Don’t skimp on fruits and vegetables.  Know that it’s not as much about the number on the scale as it is about feeling good and keeping your body fueled with healthy foods.


  1. Make small obtainable changes that make you feel good

-Start jogging, power walking, or hitting the gym 2-4 times a week, just make sure it’s a reasonable goal.   If that’s too much it could be to walk for 10 minutes 2 times per day or doing some lunch break lunges.  Another small goal may be to eat a veggie at lunch and dinner most days of the week.  Create 1 small habit before moving on.


  1. Choose better sources of nutrients.  Eat Clean

-Fresh fruits and vegetables; hormone, steroid, and antibiotic-free sources of protein; whole food carbs like beans and quinoa; and healthy fats likes nuts or avocados.  Doing this will help you to stay full so you don’t feel deprived.  It’s also okay to work in a few small treats here and there.


  1. Spice up your routine

-Try new exercise routines or workouts to avoid boredom.  Find a fitness friend and keep each other motivated.


  1. Remember how far you have come

-It’s easy to get frustrated with the number on the scale but you have to keep in mind that you didn’t gain it overnight so don’t expect to lose it overnight. If you are losing quickly it is a good indication that you are losing muscle.  Losing muscle means a slower metabolism in the long run.


  1. Practice mindful eating

-When eating, sit down with no distractions. This includes putting the cell phone away, TV is off, you’re away from the computer, etc.  Challenge yourself to taste the assortment of flavors as you chew. It takes 15-20 minutes for your brain to receive the signal from your stomach letting you know you’re full. Chewing slowly allows you  to feel full after eating less food than if you ate quickly.  It also helps you gain more satisfaction from your food.  No one will continue toward their weight loss goal if they are feeling hungry and deprived.

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Dina Garcia, RD, LDN
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