So you decided to open this link to find out more about this issue of intrinsic and extrinsic motivators?

Well, congratulations: By doing this you have already used an intrinsic motivator! I am quite sure nobody forced you to do this – you did it out of your own will….and this is the essence of intrinsic motivation.

Let us recap on what was said in the Introduction about this:

• Extrinsic motivation occurs when we are motivated to do something in order to earn a reward, or to avoid punishment. This is not necessarily on a physical level, but also on a psychological and emotional level.
• Intrinsic motivation, on the other hand, occurs when we do something because we find it personally rewarding. It means we do these things for our own sake, not for somebody else’s.

Intrinsic motivation is much more successful in accomplishing consistent, long-term weight loss, because it comes from inside yourself. People who are intrinsically motivated to lose weight tend to find satisfaction from the physiological and psychological components of being healthier, experiencing a positive mood, and having more energy, rather than just for the physical change.

But now you will probably ask: How do I become intrinsically motivated?

The key to finding intrinsic motivation is to think about the internal benefits of the changes you are making, rather than the external benefits. The following practical exercise can help you to make the switch from extrinsic to intrinsic motivators.

Start by making a table like the following example on a piece of paper:

Add more lifestyle changes as you progress, and from now on: When you are doing any of the lifestyle changes on your list, try to focus on how it makes you feel. For example, instead of cooking because you know the food is good for you, think about how the process of preparing a meal makes you feel. Do you feel a sense of achievement and satisfaction, looking back at how your cooking skills have improved? Are you enjoying the taste of a new dish? Or the challenge of attempting the new recipes you always see but never tried?

Now you may feel disappointed since you were looking for an easy quick-fix and not an academic exercise. The fact is: There are no quick-fixes or miracle solutions – if there were everybody would be using it, and all would be perfect. To change a behavior or habit is a process that takes dedication, sacrifices, and hard work. Intrinsic motivation is proven to be more successful in accomplishing consistent, long-term weight loss because it comes from inside yourself. Intrinsically motivated individuals focus on maintaining their physical health and weight as a continuous lifestyle habit and understand that permanent results take time. They are not obsessed, and therefore fluctuating between hope and remorse every time they get onto the scale.

INSTEAD:

• They are focused on finding their intrinsic motivators, even if they are only starting now with the help of extrinsic motivators.
• They choose a proven dietary style which they believe will be sustainable and produce results, preferably prescribed by a professional and experienced dietitian, and not from a glossy magazine or website promising miracles.
• They plan their menu and ingredients beforehand, instead of falling in the trap of not having something healthy ready for supper, and then just join the rest of the family with bread and jam.
• They identify and commit to a physical exercise activity which they enjoy (jogging or gym-circuits are not for everyone).
• They set realistic yet stretch targets and measure their progress on a weekly basis.
• They find a buddy or support group to support and encourage them.
• They accept that there will be setbacks but keep focused on progress towards their goal.
• They get help from a professional when they get stuck.

TO SUMMARIZE:

The bottom line is to make use of whatever it takes to get started, even extrinsic motivators as a kick-start, but then try to make weight loss and the associated physical exercise fun! Then it becomes much easier to adopt it as a permanent way of life.

Also, as you move along your journey, try to stop asking “WHAT must I do to lose weight?” all the time. Instead, ask yourself “WHY do I want to lose weight, what kind of person do I want to become, and WHY will that make me proud of myself?”

PS: Although this article is written in everyday language, you can rest assure that it is based on scientific research from various sources, and put together by myself in cooperation with an experienced Psychologist. So feel free to contact us at any time for individual assistance – there may be other obstacles in your life at a personal or interpersonal level that must be resolved, before you can successfully take on this challenge.

Just do it!