Motivation is the key to being able to accomplish the goals you have set for yourself, but how do you get the motivation? Some people are motivated by fear, being told if they do not lose weight or lower their blood pressure, blood sugar, or stop smoking, they may die. Others are motivated by a challenge or a competition, they want to come out the winner, what is your motivation?

First of all do not make your resolution one that is unachievable, this is why so many of us do not complete our new years resolutions. For example do not make a new years resolution to lose 100 pounds, make a resolution to lose 10 pounds this next couple months, not take seconds at dinner, eat on a smaller plate, not have dessert every night, or buy fat free cream for your coffee rather than regular.  By just reducing your calorie intake by 100 calories per day, by the end of the year you will have lost over 10 pounds. By just taking 500 calories out of your diet each day you will lose up to 52 pounds by the end of the year. 100 calories is equal to 1 TBS oil, butter, or the cream you put into your coffee. 500 calories can represent 4 regular cans of soda, one piece of dessert, or the seconds you reach for after dinner. Small changes can mean big changes down the road, change one bad habit every month and you will be surprised on what a difference it will make.

Find the motivation that will help you keep your new years resolution, the motivation should be for you not someone else. You should be losing weight for you not your husband, wife, children, or friends, although you are influenced by these people they are not the reason you are loosing weight. Think back to a time when you were thinner and could move more, play with the kids, take a walk without being out of breath, this is your motivation. 

1. Photo - find a photo of yourself when you were thinner, post it on the fridge or someplace you will see it every day to remind yourself of your goal.

1. Clothes - look for a piece of clothing in your closet that is about one to two sizes smaller than you are now, hang it where you can see it everyday, try it on every once in a while to see if you fit into it yet. Do not pick something that is several sizes too small we want the goal to be easy to reach.

1. Friend - Do you have a friend who has similar goals that you do? doing a weight loss program together can benefit both of you. Studies have shown that people who are a  part of a group weight loss group lost 10% more weight than doing it on their own.

1. Pedometer - Buy a pedometer to track how many miles you walk each day, try to out do the day before, and if you do? reward yourself with something small.

1. Music - music is a great motivator, the minute you turn it on it makes you want to move. Invest in an Ipod, wear it walking or even around the house when you do housework. Another study showed that when people listened to music while they exercise they were able to lose 10% more weight than those who did not.

1. Journal - write down everyday things that you were successful at, it could be as simple as resisting that chocolate cupcake in the store, sticking to your calorie intake for the day, doing 15 min on the treadmill or elliptical machine. Whatever you success write it down, there will be days you will feel that you have failed but having this to look back on will help keep you motivated.

1. Rewards - And of course last but not least, rewards! You need to reward yourself for your weight loss successes, keep it simple and non edible. Some suggestions for rewards may be a movie night out, ITunes gift card for your IPod, a nice piece of inexpensive jewelry, manicure, whatever makes you feel good about yourself.

Here are a few quotes to help motivate you

 
"You control your future, your destiny. What you think about comes about. By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands - your own."
-Mark Victor Hansen

"Do not dwell in the past, do not dream of the future, concentrate 
the mind on the present moment."
-Buddha

"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."
-Helen Keller

"Rule your mind or it will rule you."

-Horace:

Jennifer Bianchi DTR

Eat Healthy-Be Healthy