Starting regular exercise is a good way to lose weight, but it is difficult to start a new one. Inviting a friend to exercise with you will make your fitness activities an obligation and make you work harder when exercising. A study in the Journal of Personality and Social Psychology shows that people work harder in groups than they do alone. So, find a friend to make full use of your time in the gym. In addition, this technology allows you to find someone to have brunch with after exercise.

2. Start each day with inspiring words.

Yes, seriously. Positive encouragement is a good way to keep your motivation towards your goal. A study published in Frontiers of Psychology tested 44,000 people's different motivations to find out which one was the most effective. The results show that talking to yourself is the best. Saying something like "I can do better today or next time" will make you more motivated and more focused on achieving your weight loss goal.

Set small goals

Another obstacle in the process of losing weight is that people set too high or unrealistic goals. A health expert at the University of Alabama said that setting yourself too high a weight loss goal may prevent you from achieving this goal. A simple language change can make your goal seem easier to achieve. Losing 25 pounds in three months seems to be a lofty goal. But within three months, losing one to three pounds a week seems achievable. The final result? The weight is the same.

4. Write your goal in a conspicuous place

We all set goals, some of which are easier to achieve than others. But if you want to make sure that you stay motivated during the process of losing weight, you should write them down and put them in places you often see, such as bedside tables or kitchen counters. A study by the University of Dominica found that those who wrote down their goals were more likely to achieve them than those who didn't.

5. Don't compare your looks with others.

Richard wiseman, a famous psychologist, wrote in his book "59 seconds: Think a little, change a lot" that those who take photos of celebrities or athletes as their motivation to lose weight ultimately fail to achieve the goal of losing weight. Losing weight is not just about body image, so don't worship a person through appearance, choose someone who works out in the gym-or a health food blogger-to follow.

Stop smoking

Yes, obviously. But for some people, smoking a cigarette after fitness is a kind of relaxation. If you are one of them, stop immediately. According to Cleveland Clinic, smoking not only makes it harder for you to exercise, but also benefits you less. So, if you want to lose weight, put your backpack aside. That's right.

7. Be with people with similar interests.

A study of 20 16 found that people who are overweight or obese tend to be with people with similar lifestyles. In addition, the study also found that this favorable tendency will also have a negative impact on weight loss. On the other hand, those who lose weight with others-or those who are thinner than them-have better results. This may sound harsh, but keep in touch with these people.

8. Reward yourself when you persist.

Nothing is more exciting than having a snack after a strenuous exercise or a healthy dinner. A study of 20 16 found that compared with the control group without reward, the idea of losing reward can motivate the subjects to complete the exercise goal. So, for example, eat a cake every time you lose weight successfully.

9. Increase fiber intake

Keeping yourself in line with your weight loss goals can be as simple as a simple diet change. A study of 20 15 proved that increasing dietary fiber intake is a simple and effective way to lose weight. Lentils, oatmeal, chickpeas-all these foods should be included in your diet.