When trying to lose weight or get back in shape, it's easy to lose motivation. As the days go by, continuing to follow the diet or new diet becomes more and more complicated - or sometimes just boring. The job of a motivational chart is to inspire you, inspire you and keep you focused on your goals. Watching it every day will help you stay motivated and aware of your progress.
Steps
Part 1 of 3: Designing the Motivational Table
Step 1. Visualize yourself achieving your goal
Before you start building your table, spend some time visualizing yourself thin at the goal - it will help you decide what elements you want to insert into your table.
- Imagine what you will look like, how you will feel, what kind of clothes you will wear or what activities you can engage in.
- Give yourself some time to daydream, delighting in your views. Do not limit yourself, imagine that everything is possible. These happy thoughts will inspire and motivate you.
Step 2. Take a few examples
If you have never designed a motivational chart or a vision board before, you may find it helpful to explore the works and ideas of others before you begin work.
- Search the web using the keywords "table of views" or "table of views". The results will show dozens and dozens of blogs, websites and images that you can use as a sample to get an idea of how to design your own table.
- Motivational boards are becoming more and more popular and widespread lately. Ask friends, family and colleagues if they have ever built one before. They may offer to show it to you or be able to provide you with some important insights.
- If you wish, you can also seek advice from sales staff at home improvement and DIY stores. They will surely be able to advise you on the material you will need and the objects you can use to compose your table.
Step 3. Get everything you need
Before you start creating your motivational chart, find all the helpful material. Only in this way will you be sure to be able to create it exactly as you want it, faithfully sticking to the project you have in mind.
- Go to a home improvement store or search for an online DIY retailer. They may provide you with ideas and products (such as cork bulletin boards or erasable blackboards) specifically designed for creating a motivational chart.
- Purchase some useful tools, such as glue, cardstock, scissors, duct tape, tacks, stickers, pens, and colored pencils.
Step 4. Choose your board model
Decide what kind of table you want to make. Each type will offer you different options.
- For example, opt for a cardboard, plywood, cork base or perhaps an erasable whiteboard. If you want to create a table that can be easily updated or changed, the best thing to do is to choose an erasable board or cork board that you can pin your material to.
- Select the suitable size. Think about where you intend to hang it, then buy a table of appropriate sizes.
Step 5. Collect a good number of images that can inspire you
When choosing them, focus on the factors that motivate you the most.
- You may decide to use photographs of the people you admire, images of the clothes you dream of wearing or phrases that can spur you on to achieve your goals.
- You can also use pictures of what you would like to do or how you would like to feel once you have managed to lose weight.
- The important thing is that the images that show the physical shape you want to achieve portray realistic goals. Photographs of celebrities and protagonists of the fashion world can represent an unattainable ideal; choose to be inspired by people who can boast a healthy weight and appearance.
- Choose images that can inspire you now, being connected in some way to your current life. Remember that whenever you feel down, you will need to be able to look at them to remind yourself of your goals, feeling that you have all the credentials to be able to achieve them.
Step 6. Include a table showing the calorie content of the 10 foods you find it hard to say no to
Add some photos of healthy alternative ingredients next to it.
- For example, he lists hamburgers and fries in one column, while in the other he notes the recipe for a sandwich made with healthy ingredients, just as greedy but lower in calories, accompanied by a side of fresh vegetables.
- Use pictures whenever possible - they are usually even more convincing than words (you can use photographs of old dishes and new ones). When you feel tempted by the idea of eating something forbidden, go back to your list and be inspired by the many healthy alternatives.
Step 7. Add an exercise section
To lose weight, you need to eat healthier and exercise more. If you want to feel motivated to stick to your training routine, add some reminders to keep you from forgetting.
- You could use a series of sports images, some web addresses related to sites that offer tutorials and guided exercise sessions online or comic cartoons related to the discipline you would like to dedicate yourself to daily (for example running or yoga).
- You can also add some images related to the activities you will want to undertake once you reach your target weight, for example an image showing a runner in the act of crossing the finish line.
- Many people may find it stimulating to use the images of the sportswear they want to buy once they have reached their first goals, others may find it useful to transcribe the words of a song that can inspire them to train.
Part 2 of 3: Using the Chart to Feel Motivated
Step 1. Record your achievements to encourage yourself to move forward
Create a section of the table where you can take note of all the progress made: it will be a great incentive to continue.
- If you wish, you can also add a graphic image that clearly shows your weight loss. Find an idea that allows you to easily update it.
- Write down all the milestones you have achieved: the pounds lost, the new healthier eating habits and the improvements in terms of physical condition.
- You can also use cutouts to help you create an image of yourself moving forward towards your goals.
Step 2. Update and modify your motivational chart
Over time you may want to make some useful changes.
- In particular, when you have achieved one of your goals, made progress or decided to change one of your goals, it may be beneficial to change your table.
- Replacing some pictures or phrases as you progress or reach one of your goals will ensure that your table continues to reflect your current reality.
Step 3. Follow the directions in your motivational chart consistently
In addition to looking at it every day, if you've created a partially interactive board, remember to update it. The information recorded will help you stay consistent and determined over time.
- Add or remove parts of the table as needed. You can stick new things over old ones or make more radical changes. Be flexible in your choices: like your table, your body is on a journey that leads it to change.
- Place the motivational chart in a prominent place. Choose a place where you can see it on a daily basis, to be constantly stimulated by its contents.
Part 3 of 3: Lose Weight the Healthy Way
Step 1. Talk to your doctor
Before making any changes to your diet or exercise, it is important to talk to your doctor. Only in this way will you be sure that the goal you intend to achieve is safe and suitable for your health conditions.
- Ask him if your current weight is appropriate based on your physical characteristics. He may advise you to lose only a few pounds or to lose a lot, taking into account information such as gender, age and level of physical activity.
- Consider seeing a qualified nutritionist as well. He will be able to guide you towards a healthier physical condition, giving you the necessary dietary indications to reach the weight you want without running any health risks.
Step 2. Calculate your body mass index (abbreviated to BMI or BMI, from English "body mass index")
It is a value that correlates your body weight and height to provide information on the amounts of fat mass.
- Use an online BMI calculator to determine your BMI. It will be sufficient to enter the data relating to your weight and your height.
- Body Mass Index does not directly measure your fat mass, but it can give you an idea of how many excess pounds you have.
- BMI is one of the many tools by which doctors can determine whether a person is underweight, has adequate weight, is overweight or obese.
- Use the value obtained to try to understand if your body weight is adequate for your physical characteristics or if it is excessive.
Step 3. Determine what your ideal weight should be
This predetermined value, characteristic of a healthy body, was obtained by relating the data relating to your height and your age.
- Use an online calculator to help you determine what your ideal weight should be. The data you will need are height, age and gender.
- Subtract your ideal weight value from what the scale is currently showing and you will get a rough estimate of the number of excess pounds it would be good to lose. Remember that the data obtained is only a generic estimate and must therefore be used in conjunction with other evaluations and values.
Step 4. Relate your BMI, your ideal weight and your preferences
Calculating how much you should weigh to be healthy involves taking into consideration a wide variety of factors. Before deciding how many pounds you need to lose, make sure you do a thorough assessment.
- Take into account your BMI, your ideal weight and any suggestions given by your doctor. Taken individually, each of these data could yield slightly different results.
- Also consider what your intentions are. You may want to lose weight, but don't like the idea of eating a highly restrictive diet or exercising.
- Also, evaluate how you feel wearing your clothes. What do you think when you look in the mirror? Your opinion regarding your ideal weight is another very important factor to consider.
Advice
- Creating a "word cloud" is a fun way to add something to your motivational chart. Compile a list of words that you like to associate with the path that will lead you to lose weight, turn them into a "word cloud", then print it to be able to paste it on the table.
- An erasable whiteboard allows you to delete or replace sections of the table very easily. You can plan to attach images to them leaving empty spaces to write, erase and rewrite according to your needs.
- There's no reason you can't create a digital version of a motivational chart. Always carrying your laptop, smartphone or tablet with you will allow you to have it constantly at hand. Simply transfer your ideas into an electronic document that you can interact with whenever you want.
