How to stay motivated to lose weight
Starting and sticking to a healthy weight loss plan, getting your exercise in, and all the other things that come with the journey can sometimes seem impossible. Often, people simply lack the motivation to get started or they lose the motivation to keep going.
Does this sound familiar?
Well don’t worry, we’re going to discuss some ways to keep you motivated and make sure you don’t fall off the path to your goals.
Believe it or not, this is something I hear quite often from my online clients about lacking motivation to keep going or to do X (fill in the blank).
See, motivation isn’t as black and white as some people would have you believe. It’s not that you either “have it” or “you don’t.”
That isn’t how it works.
With the right strategies and tactics, you can legitimately create and increase weight loss motivation.
And today, that’s exactly what I’m going to show you how to do.
One of the key factors in staying motivated is to believe in yourself and your abilities. I know it may sound cliché, but it holds true.
I’ll tell you what I tell my online clients, and that’s that I know THEY CAN DO IT.
Even on the toughest days, when it feels like the weight of the world is on your shoulders, remember that YOU are capable of great things. You have the power to overcome any challenges that come your way.
It may not always be easy, but it will be worth it.
So, keep pushing forward, stay committed to your goals, and remember that you are not alone on this journey. You have a support system in place and people who believe in you. Together, we will celebrate your successes and overcome any obstacles that may arise.
Positive Self Talk
We'll begin with how you see yourself and how you talk about yourself because these two things can make a big difference in staying motivated and confident in your approach. People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.
It's all about trusting in the process and yourself.
I love the saying "you must train your mind to train your body".
But that's just it, the biggest reason people fail or fall off plan is because of their negative thoughts about themselves and the process. If you can start talking positively about your journey, the steps you're going to take, and commit to what you're saying out loud, it can make a remarkable difference.
How many times have you been in a situation where you said "I can't" before even giving it a try?
How about "I suck" or "I'm terrible at this"?
These negative self-perceptions can have a detrimental effect on our confidence and hinder our progress. You see, the more we repeat these negative statements, the more we start believing them.
Negative self-talk, characterized by critical and discouraging internal dialogue, can be a powerful demotivator. When individuals consistently undermine their own abilities or dwell on perceived shortcomings, it can destroy self-confidence and breed self-doubt.
This negative narrative becomes a barrier to motivation, as individuals may internalize a belief that their efforts are futile or that they are not deserving of success.
The impact of negative self-talk extends beyond the immediate moment, influencing long-term motivation and the willingness to persevere through difficulties.
However, if we can shift our mindset and adopt a positive outlook, we are more likely to find success and develop a better thought process around challenges.
Numerous studies have shown that positive thinking can decrease feelings of depression, lower stress levels, and increase coping skills. All of these factors can ultimately reduce the triggers that cause unhealthy habits in the first place.
So, it's important to cultivate a positive mindset. Focus on what you can control and actively seek solutions to challenges rather than dwelling on problems. Remember, a positive attitude can go a long way in helping you stay motivated and confident on your journey towards achieving your goals.
if you fight for your limitations, you get to keep them
Your perspective of yourself, often referred to as self-perception or self-esteem, can have a significant impact on your ability to stay motivated and achieve your goals.
Self-Efficacy:
If you believe in your ability to succeed (high self-efficacy), you are more likely to stay motivated in the face of challenges. On the other hand, low self-efficacy can lead to self-doubt and decreased motivation.
Self-Confidence:
Confidence in your skills and capabilities is closely tied to motivation. A strong sense of self-confidence can empower you to take on challenges and persevere, while low confidence may lead to hesitation and reluctance.
Positive Self-Talk:
The way you talk to yourself internally can greatly impact your motivation. Positive self-talk involves replacing negative thoughts with encouraging and affirming ones, fostering a more optimistic mindset.
Self-Image:
Your overall self-image, or the way you see yourself, can influence your motivation. If you see yourself as capable, resilient, and deserving of success, you're more likely to persist in the pursuit of your goals.
Fear of Failure:
Your perception of failure plays a role in your motivation. If you see failure as a learning opportunity rather than a reflection of your worth, you're more likely to bounce back and stay motivated.
Mindset:
A growth mindset, where you see challenges as opportunities to learn and grow, fosters resilience and sustained motivation. Conversely, a fixed mindset, where you believe abilities are fixed, can hinder motivation.
Individuals with a growth mindset, rooted in the belief that abilities can be developed through effort and learning, possess a unique perspective on challenges. They embrace obstacles as chances to grow, viewing setbacks as temporary roadblocks on their path to success.
This mindset encourages resilience and perseverance, pushing individuals to confront difficulties head-on and never settle for mediocrity. In contrast, a fixed mindset, which holds the belief that talents are innate and unchangeable, can instill a fear of failure and discourage individuals from taking risks.
This mentality can dampen motivation by prolonging the idea that success is predetermined and beyond one's grasp. By adopting a growth mindset, individuals unleash their unlimited potential and open themselves up to a world of possibilities.
To enhance your motivation and ultimately achieve success, it's crucial to consistently work on cultivating a positive and realistic self-perception. By focusing on building self-confidence, practicing self-compassion, and striving for a mindset that fosters continuous growth and learning, you can empower yourself to overcome any obstacles that may come your way.
It's essential to regularly reassess and adjust your self-perception to ensure that it remains aligned with your ever-evolving goals and aspirations.
Remember, your perception of yourself can have a profound impact on your motivation, so invest the time and effort needed to nurture a healthy and optimistic view of your capabilities and potential.
Sometimes we trick ourselves into submission by what we say
Take the nouns in your life and turn them into verbs,
YOU have power
“Watch your thoughts; for they become words. Watch your words; for they become actions. Watch your actions; for they become habits. Watch your habits; for they become character. Watch your character for it will become your destiny. — Frank Outlaw
Expecations
Another reason people tend to fall off course with their motivation is simply not having realistic expectations. Many diets and programs promise super fast results, which is often misleading and sets individuals up for disappointment.
When individuals set unattainable goals, it can lead to feelings of frustration and ultimately cause them to give up on their weight loss journey.
However, it's essential to recognize that this is not your fault. If you are not adequately educated on how the whole weight loss process actually works, it can significantly impact your motivation.
When it comes to weight loss, it is recommended that individuals aim to lose 1-2 pounds per week. However, it's important to note that progress can look different for each person. Sometimes, progress may manifest as a loss of only 0.5-1 pound per week or even no weight loss at all.
But, this does not mean that you’re are not making progress. It's crucial to understand what is happening with your body during the weight loss journey.
For example, the scale may not be moving, but your body composition could be changing, or you may have lost inches instead. By understanding these nuances, individuals can better appreciate their progress and stay motivated to continue their weight loss efforts.
You can read more here which will have a deeper dive into the ins and outs of your journey.
Lasting weight loss isn’t simply accomplished by banning certain foods, drastically reducing calorie intake, or pushing oneself to run marathons.
Instead, it requires making sustainable changes to daily habits. By learning how to balance one's diet, breaking down meals, practicing portion control, and implementing other effective strategies, individuals will soon realize that the seemingly small actions can lead to significant results.
However, it is important to not only educate oneself about the process but also to establish SMART goals (specific, measurable, achievable, realistic, time-bound).
While having a realistic goal is commendable, it is equally essential to consider the bigger picture rather than solely focusing on the ultimate outcome, as this broader perspective will provide continuous motivation throughout the weight loss journey.
For example, if you’re someone who is 200lbs and wants to lose 30lbs, you can’t solely focus on the end result. The key to maintaining high motivation is by taking small actions consistently. These actions will gradually accumulate and help you reach your goal.
Incorporating activities like walking every day to hit 7000 steps, strength training three times a week, consuming protein with every meal, meeting your macros, increasing water intake, managing stress, and ensuring 7-8 hours of sleep every night are all crucial steps.
These seemingly insignificant actions will compound daily, eventually resulting in reaching your desired weight. It's important to note that these might be habits you weren't practicing before. It's possible that you have accomplished most, if not all, of these tasks for the week, but you may have only lost 2lbs when you were expecting 5lbs.
Instead of being upset and disappointed, it's crucial to embrace and celebrate these small victories. Losing 2lbs is still progress towards your goal, bringing you closer to success. Understanding that weight loss is a gradual journey is essential. It's necessary to prioritize manageable and sustainable weight loss, avoiding the risk of losing weight too quickly.
People often try extreme methods to quickly lose weight, only to regain it and then some (known as yo-yo dieting). This is a common reason why many people, probably more than 70%, are overweight. It's important to prioritize long-term results over quick fixes. Instead of following fad diets, focus on adopting reasonable and realistic daily habits like portion control and healthy eating to achieve lasting results.
Always come back to your WHY
You have purpose in your head but not in your heart, you won’t follow through.
To find your "why," start by asking yourself questions like, "Why do I want to get fit?" or "What is the driving force behind my desire to improve my health?"
Your answers should go beyond superficial reasons like wanting to look good or fit into a certain size; instead, delve into the emotional and long-term benefits you hope to gain. Your "why" serves as the foundation of your motivation.
When you connect with a meaningful and personal reason for pursuing fitness goals, it becomes a powerful source of inspiration.
For example, if your "why" is to improve your overall well-being to be more present and active with your family, the emotional connection to that goal can provide sustained motivation even on challenging days. your "why" acts as a constant reminder of your purpose, helping you stay focused and resilient when faced with obstacles or setbacks.
It becomes a driving force that pushes you to stay consistent with your fitness routine, make healthier choices, and persevere through challenges.
By connecting with your "why," you establish a meaningful foundation for your fitness journey, making it more likely that you'll stay committed and inspired over the long term.
To live a fulfilling life, it's important to discover your purpose not only in work and relationships, but also for your personal objectives.
Perhaps you lack motivation for weight loss because you don't believe you deserve it. Or maybe you already have a clear goal, but you're trapped in a mindset of "I've always been overweight."
To transform your life, you must alter the narrative you tell yourself.
Set Backs : You don’t have to be perfect to lose weight
If you have an "all or nothing" approach, you're less likely to achieve your goals.
When you are too restrictive, you may find yourself saying, "I had a hamburger and fries for lunch, so I might as well have pizza for dinner."
Instead, try to say, "I had a big lunch, so I should aim for a healthier dinner." By reframing your mindset and focusing on making healthier choices, you'll be able to maintain motivation and stay on track with your weight loss journey.
It's important to avoid beating yourself up when you make a mistake. Self-defeating thoughts will only hinder your motivation.
Instead, practice self-forgiveness. Remember that one mistake is not going to ruin your progress.
Accepting that setbacks are a part of the process and learning from them is key to long-term success.
Everyday stressors will always pop up, challenging your weight loss efforts.
Whether it's holidays, birthdays, or work-related stress, it's crucial to plan ahead and develop proper coping skills. By anticipating these challenges, you can avoid falling off track and losing motivation.
Take proactive steps to problem solve and brainstorm potential strategies to overcome these obstacles. This will help you stay focused and determined to reach your goals.
Many people turn to food for comfort, which can quickly derail their weight loss progress. To prevent this from happening to you, it's essential to create appropriate coping skills.
Find alternative ways to soothe yourself that don't involve food, such as practicing mindfulness, engaging in physical activity, or seeking support from loved ones. By developing healthier coping mechanisms, you'll be better equipped to navigate challenges without relying on food for emotional comfort.
Throughout your weight loss journey, setbacks are inevitable. You may experience plateaus where you don't see results for weeks at a time. You need to build your resilience and ability to overcome these challenges.
Be kind to yourself and forgive any missteps along the way.
Remember that no one is perfect, and as long as you learn from setbacks, you're still moving forward.
Adopt a growth mindset and believe in your ability to make lasting changes. With determination and perseverance, nothing can stop you from achieving your weight loss goals.
For example let’s take two scenarios for someone who was trying to lose weight and had stuck to their diet Mon-Thursday perfectly. But on Friday they went out with their friends, had some drinks and ate some pizza. Well there’s two ways that someone will approach this.
Mindset A: You screwed up. Big time. You went way over your calories and completely ruined your progress. At this point you might as well go home and eat a pint of ice-cream and spend the rest of the weekend eating whatever you want because you already messed up. So might as well start fresh on Monday. (sound familiar?)
Mindset B: You went out with your friends, had fun, went over your calorie budget, and it was totally worth it. You were great all week, saw fantastic progress, and you’ll get right back on track the next day. No big deal whatsoever because you know as long as you get right back on track you’ll keep losing weight.
Which mindset do you think is going to help you lose weight faster and keep it off in the long-run?
Answer: Mindset B is your key to increasing weight loss motivation and keeping it for the rest of your life. This way of thinking is not only sustainable for long lasting results, it’s the mentality to live a healthier lifestyle while still following a plan.
(YOU CAN’T SCREW THIS UP! You’re always just one meal away from getting right back on track)
The only way to screw up your diet is to not get back on track. Because as long as you get right back on track at the next meal, you’ll continue making progress and be one giant leap closer to building the body you’ve always wanted.
Final Thoughts
Motivation is the driving force behind any successful weight loss journey. While initial enthusiasm is common, it's important to find ways to sustain motivation over time.
Set clear, achievable goals and celebrate small victories along the way. Surround yourself with a supportive community, whether it's friends, family, or fellow individuals on a similar journey.
Additionally, regularly remind yourself of the reasons why you embarked on this path in the first place – whether it's improved health, increased energy, or enhanced self-esteem.
By keeping your motivation alive, you'll be better equipped to overcome setbacks and stay committed to your weight loss goals.
Remember that motivation won’t always be there (unfortunately we don’t just wake up motivated every day) but making sure we can still take our small actions each and every day will help build up results over time which helps in staying motivated. The process takes time so don’t expect fast results.
Enjoy the process and be patient when it comes to weight loss.
If that’s still not enough, it might be worth hiring a coach.
My online coaching clients have been able to work through obstacles that would normally derail them from their goals but because they have someone who supports them, keeps them accountable and can help find solutions to problems that might occur, it keeps the needle moving forward.
If you’re someone who might need that extra accountability and support to stay motivated, develop more discipline and consistency when it comes to changing behaviors, you might want to consider coaching.
You can apply for coaching here https://www.tylerrabin.com/onlinecoaching