Step 10 Movitate weight loss by rewards

It's a proven fact that losing weight doesn't just happen. You must consciously make weight loss exercise important to you. Let's also admit that a list of steps that just say "no" or "don't eat this or that" is de-motivating. We need to emphasis the upside of shaking off that unhealthy, cumbersome extra weight and we need to get back to healthy eating.

The medical benefits you gain are huge by losing weight and settling at a healthy BMI (body mass index) but for most of us, we are seeking other more tangible benefits. I for one have clothes and jeans that I left behind as a slimmer person and am looking forward to slipping back into. 

So as I watched the scales showing a relentless increase in my weight I didn't throw out my clothes. I kept them to motivate me to lose the weight and get back into them.  However, if you are seeking a fresh start and new you then, by all means, give them away.

Buy yourself new clothes for when you reach your target weight: You deserve a reward for all your hard work — and a new wardrobe also helps keep you on your toes.

Dave, who lost more than 3 st (20 kg) in 12 weeks and reversed his diabetes, now has a favourite shirt which he tells me he uses to measure how well he is sticking to his new habits. When the shirt starts getting tight, he knows it’s time to be a bit stricter with his diet.

And when you start noticing results, throw out your old clothes that are now loose and baggy. That way you won’t be tempted to slip back into those bigger sizes.

Motivation factors you can use:

• Daily weigh-ins - ease off as you reach the target weight and weigh less frequently. Down a pound? hugely motivating. Up a pound? Use it to motivate more effort 
• Reward yourself as you go. Allow the odd treat or "sin" but control it, just one now!
• Don't skimp on runners or shoes, buy proper runners if you are undertaking longer walks as your feet need to be properly supported (check that you do not need orthotic supports - I did)
• Book that holiday for six months time and use it to get you down to the weight you seek.

Click here for twenty motivational quotes for women

Click here for thirty motivational quotes for men 

I hope the ten steps outlined in my recent blogs will help you with the challenge that you are doing primarily for yourself. Your quality and duration of life on this planet will be longer and happier without this fat that you are now carrying around.  Reach out to weight loss groups if you need support or find a person to buddy-up with. 

Well done for addressing the issue and doing something about it. If the amount you need to lose is large then break this challenge down into smaller more realistic targets and just knock them off one at a time. 

Health Alert: Do check with your doctor before embarking on any change in diet or level of activity.

Stay safe and see this through.