Two types of motivation: we need them both

BarbaraJatmfp

Motivation comes in two forms: extrinsic and intrinsic, and we need both of them to achieve our weight loss goal.

Extrinsic motivation comes from external sources and is great for short-term goals. It could be the doctor telling us we need to lose weight for health reasons or it could be we want to wear a smaller size by Thanksgiving. Extrinsic motivation leads us to reviewing diet plans, picking a plan, and choosing an exercise program. If we promise ourselves a reward for achieving a goal, that is extrinsic motivation in action.

Intrinsic comes from within. We feel it when we choose a healthy snack over an unhealthy snack or exercise because we know it burns calories and tones our bodies. This is the one we need to be successful at losing weight AND for maintaining that weight loss.

Obviously, we all have extrinsic motivation. We're here on MFP. If you say you are lacking motivation, it's probably intrinsic. If you've lost any amount of weight, you had it before, so how do you get it back?

One article I read gives several tips for getting internal motivation:
1) Set short-term achievable goals.
For example, eat a healthy breakfast every day for a week. Or, plan healthy meals and snacks for tomorrow and eat only those healthy foods tomorrow. (We'll worry about the next day later. Think "short-term" and "achievable".)

2) Keep a journal.
Write your goal in your journal and how you are going to achieve it. Be positive about it.

3) Review your journal and acknowledge your success.
If you didn't achieve your goal 100%, make another one, write down why you didn't and make another short-term goal. We need to be successful again to rebuild confidence in ourselves and our ability to lose weight.

4) Praise yourself when you make good choices.
If you go out to eat with friends, choose a healthy meal and skip the appetizers. Tell yourself how great it is that you made these choices. If you go to a family gathering, eat as healthy as you can and choose the smallest piece of unhealthy food. Then praise yourself for making good choices. Praise yourself twice if you cut off the icing or only eat half! Imagine a CROWD of people cheering for you when you make these choices.


Think about the extrinsic and intrinsic motivations you have to lose weight. What are they?

If your motivation is not where it used to be, why not? and what can you do to bring it back?