Feel like quitting? Losing weight is hard work but don’t give up! Making changes and getting weight loss support will get you to your goals. When you commit to losing weight, you’re also committing to changing your diet, exercising regularly, getting enough sleep, and taking better care of yourself in general. If at any point in your weight-loss journey you feel like quitting and giving up, know that you’re not alone, and that there are many effective ways to reignite your drive and motivation!
When you feel like throwing in the towel, don’t give up, no matter what! Follow these tips to get back on track with your weight-loss goals.
Change your meal plan
It’s difficult to stick to a healthy, nutritious meal plan when you strongly dislike the foods you’re eating. Find new, creative ways to prepare healthy meals so you enjoy sitting down to breakfast, lunch, and dinner. Healthy eating doesn’t mean you have to restrict yourself to salads.
Try a new workout
If you haven’t made significant weight-loss progress lately, it’s possible you’re not challenging yourself enough during workouts. Doing the same routine consistently will condition your body for that routine — meaning you’ll have to progressively work harder in order to experience gains. Increase your reps, speed, or distance, or experiment with new workouts that challenge different muscle groups.
Join a support group
Joining a weight-loss support group allows you to bond with other like-minded individuals who share similar struggles. These individuals can also share their personal tips and tricks for losing weight and staying motivated. On days you’re feeling down and discouraged about weight loss, seek support from those who truly understand and can help you get back on the right track. If you can’t find a support group in your area, join one online or look for weight-loss Facebook groups that encourage positivity and support.
Weight loss cannot be tracked properly using just a scale; you must take measurements, too. Muscle is more dense than fat and takes up less room on your body — meaning you could be slimming down and losing inches even though your weight stays the same. If strength training is part of your workout routine, pounds of excess fat could be converting into pounds of lean muscle. Take measurements and even pictures so you can track your weight loss more accurately.
Track your progress
Track your workouts and weight-loss progress on a calendar or spreadsheet so you can see just how far you’ve come when you feel like quitting. Track metrics such as how long you exercised, how far you ran, and how many calories you burned. Sometimes, you might not realize you’ve been making progress until you visually see the data in front of you. This best practice also helps you hold yourself accountable for your workouts and weight-loss plan.
Celebrate your achievements
After you meet certain weight-loss goals and milestones, celebrate your achievements in ways that support healthy living. For instance, instead of treating yourself by going out for dessert, treat yourself to new exercise clothing or fitness gadgets that enhance your workout experience.
Manage stress more effectively
At times of stress, we tend to bend the rules and step outside of our usual routines to cope in ways that may not be entirely healthy. Some individuals turn to drinking, while others turn to binge eating or consume unhealthy foods that interfere with weight loss. If you feel stressed, find healthier, more productive ways to cope instead of turning to food. Take a walk, practice deep breathing, or talk to a friend or loved one who can help motivate you to stick to your weight-loss plan.
Need help losing weight and meeting your health goals? Garcia Weight Loss and Wellness Centers offer personalized weight-loss programs backed by expert, professional support. Request your no-cost consultation today and get started on the road to healthy weight loss!
Medically reviewed by Jay J. Garcia, MD on June 26, 2017