How to Change Your Mindset to Lose Weight

Wanting to lose weight and finding the motivation to lose weight are two completely separate ideas. Although you may want to achieve a healthier weight, you might find it hard to change your mindset. In order to get yourself moving and start a weight-loss program, you need to find personal motivation and discover why you truly want to slim down.

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Step 1

Weigh yourself first thing in the morning to find out your current weight. Compare this to what a healthy weight for your height should be. You may discover that you are at a healthy weight, overweight or more overweight than you suspected.

Step 2

List the reasons you want to lose weight. Think about how you feel when you go swimming, being able to be active with your children or feeling more confident about yourself. Dig deep and look for the personal reasons you want to have a healthy weight.

Step 3

Consider how being overweight can jeopardize your health. People who are overweight are at a higher risk for heart disease, diabetes, cancer, high blood pressure and high cholesterol. These are life-threatening diseases that can be prevented with weight loss.

Step 4

Get support from your family and friends. Share your goals with people you trust to build you up and help you along the way. Ask if anyone wants to join you during workouts for added support.

Step 5

Develop a plan based on your goals. Write down the time, place, duration and activity you want to perform each day for exercise. Seeing a plan can help you to believe it is achievable and manageable.

Step 6

Think of ways to reward yourself for losing weight. Make small goals for every 2 to 5 lbs. you lose and one large reward for when you reach the finish line. You could treat yourself to a new article of clothing, a day at the spa or your favorite treat or go to a movie.

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Comment below if you found this helpful ,and let me know if you want any more help or information on mindset to help increase weight loss.


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6 Ways to Reward Weight Loss Success—Without Using Food

Granting rewards is a great way to stay motivated when dieting, until you pat yourself on the back with two giant scoops of rocky road. You definitely deserve kudos for dropping 5 pounds, but if your gift includes chowing down on an entire day's worth of saturated fat, you could be setting yourself back. "When it comes to weight loss, all of the gifts or rewards along the way should help you work toward your ultimate goal--not against it," says Michael Bronco, a personal trainer and owner of Bronco's Gym in Charlotte, SC. So here's a novel idea: Treat yourself to things that will help you hit another milestone. The fun that follows is calorie-free and will keep you motivated for the long haul.

Take a Healthy Cooking Class

Mastery of the microwave can get you only so much culinary clout, especially when it comes to preparing healthy meals. And if your menu du jour tends to include entrées from the freezer aisle, there's a good chance you're getting more sodium and saturated fat than you'd like. Not only will a cooking class help you learn the difference between sautéing and simmering, but also develop a skill that will become part of your continued success, says Wendy Bazilian, DrPH, RD, and author of The SuperFoods Rx Diet.

Show Your Tootsies Some TLC

Pampering yourself doesn't have to put a huge hole in your pocket. Celebrate all your feet do for you--walk, run, hike, and bike--with a relaxing pedicure. You'll leave with sparkling toes, smoother skin, and even less pain and fatigue. Pedicures often include a mini foot massage that mimics techniques used in reflexology, a holistic treatment that involves applying pressure to the feet to improve health. Reflexology sessions can cost from $50 to $200, but when you have a pedicure you get a taste of the treatment for free.

Strike a Pose

Did you ever dream of strutting down the catwalk? Schedule a photo shoot for yourself 4, 5, or 6 months in the future and start getting ready for your close-up now. "Photo shoots can be a really great motivator," says Bronco. "When you buy that bathing suit ahead of the season and hang it on your closet door, you can't help but think, 'Oh my gosh, I'm going to be modeling that?'" The experience might sound scary at first, but it's actually the ultimate confidence booster, says Bronco. "We walk around feeling like the world sees us as fat, or gawky, or whatever. Then suddenly a photographer is telling you how great you look and it really changes your perception of who you are."

Spring for Something Sparkly

Tying a string around your finger to help jog your memory is so last century. Instead, treat yourself to a jeweled bracelet or fancy watch to serve as a reminder of your weight loss goal and the healthy behavior that it took to achieve it. "Every time you see the bangle that you bought for yourself after losing 5 pounds, or after completing a week of nutritious eating, it'll be like a little pat on the back," says Bazilian. "Keep it on your eating hand or the hand you gesture with often so you're less likely to forget and slip up." (And you can still use sparkle as a healthy eating cue even if you don't want to drop big bucks on bling. Opt for a manicure in a vibrant color and your shiny new nails will help you keep your hands out of the cookie jar.)

Share Your Success With Friends

It takes two to tango and eleven to field a soccer team, so maybe working out is just more fun with friends. Seek a personal trainer or boot camp instructor to lead a special session for you and a buddy. (Sometimes a trainer will even coach two for the price of one!) Not only will you feed off of each other's energy, but also you might inspire your bestie to get started on his or her own health and wellness journey.

Escape for a Spa Week

What's the ultimate gift to yourself? How about peace, serenity, and delicious portion-controlled spa food? Enjoy your own Eat, Pray, Love experience during a week that's truly all about you--and your wellness, of course! All-inclusive spas like Golden Door combine fitness, healthy gourmet food, spa treatments, rest, and renewal into one blissful getaway. It's a complete celebration of your health and your journey, says Bazilian.

Source
http://www.rodalewellness.com/weight-loss/weight-loss-motivation

100+ reward ideas for your weight loss journey

Here are 100+ (non-food) reward ideas:

Reward your healthy behavior on your weight loss journey.

Buy yourself (a) new:

• Belt
• Book
• Bouquet of flowers
• Clothes (shirt, shorts, skirt, jacket, jeans, etc.)
• DVD
• Exercise clothes
• Healthy cookbook
• iPod or mp3 player
• iPod, iPhone, or iPad accessory
• Item for a collection or hobby
• Kitchen gadget
• Magazine subscription
• Membership (to a website, club, museum, etc.)
• Pair of shoes
• Perfume/cologne
• Picture frame
• Piece of exercise equipment (ball, weights, resistance bands, yoga mat, etc.)
• Piece of jewelry
• Purse or wallet
• Robe
• Slippers
• Socks
• Tie
• Tool
• Underwear
• Wall hanging
• Watch
• Workout music

Rewards don’t have to be expensive. You can buy books from a used book store and clothes from a second hand store (especially if you’re planning to drop more sizes). You can find almost any item on eBay or Craigslist,  or trade items with friends.

Download a/an:

• App
• Computer game
• Exercise video
• Kindle book (e-book)
• Movie
• Ring tone
• Song

Earn a:

• Date night with your significant other
• Day off from doing the dishes or other household task
• Day off work (Take a personal/vacation day)
• Massage from your significant other
• Night off from cooking
• Night off from giving the kids a bath

These reward ideas will obviously take the cooperation of others (significant other, family members, roommates, etc.) who are willing to support you and pitch in.

Spend time alone and:

• Do nothing
• Enjoy peace and quiet
• Lay down for a nap
• Play ‘Words With Friends’ or another game
• Read a book or magazine
• Sip coffee or tea
• Take a bath
• Watch your favorite TV show (reserve the TV)
• Work a crossword puzzle, jigsaw puzzle, Sudoku puzzle, etc.

Spend time doing anything you enjoy but don’t typically take the time to do.

Go to a/the:

• Batting cage
• Bowling alley
• Comedy club
• Concert
• Fair
• Golf course (or mini golf course)
• Mall
• Movies
• Museum
• Play or musical
• Pool or beach
• Spa
• Sporting event
• Zoo

Pamper yourself with (a):

• Acupuncture
• Bath products
• Facial
• Haircut/color
• Manicure/pedicure
• Massage
• New make-up
• Spray tan
• Teeth whitening
• Wax

Put money towards (a/an):

• Gift card for your favorite store
• Hiring a maid
• Horse back riding
• Hot air balloon ride
• Investment
• Personal training sessions
• Sky diving
• Smaller wardrobe
• Spa day
• Vacation
• Weekend trip

Set up a reward system where you earn money for achieving daily or weekly goals. Save the money in a jar or bank account and spend it on a large reward once you’ve earned enough.

You could even start a matching program (dollar for dollar) if you have the cooperation from a significant other, friend, or family member.

Rent a:

• Boat
• Fancy car
• 4-wheeler
• Jet ski
• Kayak
• Paddle board

Take a class in/on:

• A foreign language
• Art (drawing, painting, pottery)
• Ballroom dance
• Computers/software
• Cooking
• Jewelry/bead making
• Photography
• Rock climbing
• Scrapbooking
• Self-defense
• Sewing or crocheting

Take a lesson to practice:

• Acting
• Archery
• Dance
• Golf
• Guitar
• Salsa
• Surfing
• Tennis

Source
http://www.fitnessforweightloss.com/reward-ideas-for-your-weight-loss-journey/

50 Non-Food Rewards for Fitness and Weight Loss

Losing weight and maintaining healthy habits are both challenging, but that doesn't mean they shouldn't also be rewarding. Besides the intrinsic benefits that come from feeling better and reaching new goals, rewarding yourself for your healthy efforts will reinforce your new habits and inspire you to continue your journey.

There are lots of effective and motivating ways to reward yourself (both large and small), but first you need to come up with a system. One easy solution is to tie rewards toSparkPoints or fitness minutes rather than weight loss alone. Start by choosing a target that is challenging but not unreachable. For example, give yourself a reward if you reach 600 fitness minutes in a month or each time you earn 500 SparkPoints.

Before I discovered SparkPeople, I created my own reward system that had two components: one to reward healthy behaviors, which are the only things you can truly control, and another to mark weight-loss progress. It's very similar to earning SparkPoints, which you can add up by doing healthy tasks such as tracking your food, exercising or utilizing the supportive Community. But if you have some specific behaviors that SparkPoints don't cover, you can use this list for ideas and customize it however you wish to fit your own goals.

My Healthy Choices Reward System

1 star for going to the gym
1 star for going to the gym three times in one week
1 star for walking at least 30 minutes
1 star for walking outside in temperatures below 20 or above 80
1 star for drinking at least six cups of water per day
2 stars for drinking eight or more cups of water per day
2 stars for staying below my daily carb range
1 star for meeting my daily calorie goal
2 stars for not weighing myself more than once a week
100 stars = I got a reward from my list
 

To mark my weight-loss progress, I bought an old-fashioned silver charm bracelet and added a new charm for every 10 pounds I lost. I chose charms with symbolic meaning to remind me of my journey and all my hard work. For example, because walking helped me drop the first 10 pounds, I chose a silver sneaker. When I got halfway to my goal weight, I chose a tiny pair of scissors.

50 Non-Food Reward Ideas

Almost anything can work as a reward as long as it fits into your budget and doesn't undermine your efforts. Fooddoes undermine your efforts, so always choose ways to reward yourself that don't involve eating. What works as a reward should be inspiring to you; otherwise, it won't compel you to stick to your program. Here are 50 ideas to get you started (arranged from least expensive or time-consuming to most):

1. Give yourself permission to take a nap.
2. Visit the library or bookstore all by yourself.
3. Have a guilt-free home spa afternoon.
4. Sleep in!
5. Take a selfie to celebrate your progress.
6. Spend an hour away from your phone or computer.
7. Eat lunch outside or at least away from your desk.
8. Clean out your closet and donate all your too-big clothes to charity.
9. Post your progress on social media (or SparkPeople) so your friends 

can celebrate with you.
10. Take a bubble bath.
11. Drive to a beautiful neighborhood or park to walk instead of taking 

your usual walking route.
12. Use smiley face or star stickers to note milestones on a wall calendar 

hung in a prominent place.
13. Make your own ribbon or trophy.
14. Make or buy a refrigerator magnet with a motivational quote.
15. Take a vacation day from work to do whatever you want!
16. Unwind with a movie of your choice.
17. Plan a night out with your friends.
18. Buy a lottery ticket.
19. Subscribe to a fitness or healthy cooking magazine.
20. Get a new driver's license photo. (Don't lie about your weight.)
21. Download a new fitness app for your phone.
22. Buy a new workout song.
23. Get yourself a bottle of fancy shower gel or lotion.
24. Pick up a new plant for your garden.
25. Invest in some moisture-wicking workout socks.
26. Get fitted for a new sports bra.
27. Try a new shade of nail polish.
28. Get some new shades for outdoor exercise.
29. Come home with a bouquet of flowers.
30. Try a fresh hair color.
31. Buy a small personal blender for smoothies and protein shakes.
32. Order a pair of high-end wireless headphones.
33. Invest is a fitness tracker to motivate you even more.
34. Sign up for a charity walk or running event.
35. Splurge on some nice yoga pants.
36. Go for a mani/pedi.
37. Treat yourself to a massage!
38. Take a cooking class to up your game.
39. Get a new hairstyle.
40. Get fitted for workout shoes at a running store.
41. Go for a flashy piercing or tattoo!
42. Start a charm bracelet.
43. Get your rings resized to fit your smaller fingers.
44. Plan a weekend getaway with your significant other.
45. Adopt a dog so you'll always have a walking buddy.
46. Hire someone to clean your house so you have more time to hit the gym.
47. Try a fun exercise class like Zumba or pole fitness.
48. Book a session with a personal trainer.
49. Schedule a professional portrait shoot.
50. Two words: Dream vacation!
There are countless ways to reward yourself, and while it may seem trivial, research shows that rewards that are personal to us do in fact help us stay motivated and establish long-term habits. It's worth the time to come up with a system and a list of rewards for your own milestones!

What are your favorite ways to reward yourself for healthy habits or weight loss?


Source
http://www.sparkpeople.com/resource/motivation_articles.asp?id=1990