Finding the right motivation is crucial for successful weight management. Understanding your core reasons for wanting to change is the foundation for maintaining commitment and motivation. Overweight or obese individuals should record these reasons and goals in a notebook or phone notes for daily reminders. Clearly identifying your 'why' helps you resist temptations that could disrupt your plan.

Set specific, achievable goals. Short-term goals, such as losing 2-4 kg per month, make your plan clearer and more attainable, boosting your resolve. While many advertisements promise quick results, a gradual and safe reduction of 5-10% of body weight is generally recommended. Individuals with severe obesity may need to lose more, but this should be done with proper medical advice.

Make a firm commitment. Using phone apps or smartwatches to track your diet and exercise significantly enhances discipline. Each day, commit to clear targets for food intake, energy expenditure, and exercise duration. Completing these small goals fosters a sense of accomplishment, maintaining a positive mindset and long-term motivation.

Smartphones help individuals complete their weight loss goals. Photo: Anh Chi

Integrate changes into your daily routine. While drastic calorie cuts can lead to quick weight loss, overly strict diets or sudden changes often backfire, causing weight regain. To avoid discouragement and giving up, overweight individuals should create a diet and exercise regimen compatible with their lifestyle. Instead of eliminating carbohydrates or fast food entirely, gradually reduce calorie intake by shrinking portion sizes, limiting snacks, reducing processed foods, and increasing fruits and vegetables.

Choose exercises you enjoy. Physical activity is essential for weight loss, helping burn energy and improve mood. Explore various forms of exercise to find what suits your personal preferences. Joining group classes or listening to music while working out can make exercise more engaging and sustain long-term motivation.

Find inspiring role models. An ideal role model or success stories can provide confidence and determination. You can read blogs, shared articles, or follow the journeys of those who have successfully transformed to maintain your motivation.

Learn to love and appreciate your body. Self-love helps stabilize your mood and reduce psychological pressure – a crucial factor in weight management. Acknowledge small progress, appreciate your current body, connect with positive people, avoid comparing yourself to others, and choose outfits that make you feel confident.

Anh Chi (According to Healthline)