Are you wanting to lose weight? Lacking in motivation? I'm right there with you! Some days I feel like being disciplined and some days I don't. Life gets in the way and I just have too much going on. But, it can be done!
Losing weight requires time and patience because there aren’t any shortcuts. If you need to lose a few pounds, it will take a minimum of several weeks. If you want to do it the healthy way, that is sustainable, about one pound per week is a reasonable rate of weight loss. Significant weight loss goals can require several months or even years. Read on to learn 8 tips to improve your motivation in weight loss.
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Keeping your motivation high will make it easier to weather those tough days when your weight loss goal seems out of reach. Here are some tips:
1. Place your favorite inspirational quotes on your mirror or refrigerator.
Tape a few quotes to the bathroom mirror. Doing the same on the refrigerator door can prevent a dietary lapse. A quick pick-me-up can save the day when your motivation is waning. It can also be an effective way to start your day.
You can find motivational quotes all over social media or Pinterest, and you will even see some posted by Cherry Fox on our Facebook or Instagram pages. Follow along and like if you haven’t already!
2. Keep track of your progress.
Keeping track of your progress is motivating and smart. How will you know if your diet and exercise plan are effective if you’re not taking regular measurements? Here are two ways to track your progress:
Weight: I recommend weighing once per week, on the same day. Monday mornings are great, because they help keep you on track over the weekend. This is what I used to do with my bootcamp participants. They knew weigh-in day was on Monday, and it really helped them stick to their eating plan. Here is an example of a very reasonably-priced one that I found on Amazon. But, you can use whatever works for you. Digital planners are a great way to keep track, as well. Recently, I started using my FitBit Versa 2 to track my weight. If they are out of the Versa 2, they have several other models that would work just as well, as long as you can input things on the app. I like the Versa 2 because it’s simple, and the app is easy to use. The app allows you to record your food intake, as well as regular weigh-ins.
Clothing: Another way to track your progress is by how your clothes fit. This can be just as motivating as a number on a scale. Remember those shorts you love that you could fit into last summer, but now you can’t? Maybe make it your goal to get into those again. You’ll know you’ve succeeded when they fit well!
There are many ways to track your progress. Find and use the one that motivates you the most.
3. Use weight-loss jars as a visual reminder. This one is fun!
Keeping written records of your weight loss is an effective exercise, but sometimes it’s difficult to appreciate a 2-pound loss in the mirror. Fill a glass jar with decorative stones or marbles. Each one is equivalent to a pound you wish to lose. As you lose weight, move your marker from the full jar to an empty one. It’s exciting to watch the contents of one jar shrink as the other increases.
4. Hire a personal trainer.
Getting to the gym regularly isn’t easy. Most of us are skillful at coming up with reasons why it makes sense to stay home. Knowing that your personal trainer is expecting you at the gym greatly increases your incentive to show up. A good personal trainer will also track your progress and hold you accountable.
As a former personal trainer, I know that one of the key reasons my clients hired me was accountability! It wasn’t just to learn how to do exercises properly. They knew they a) had already invested in themselves by prepaying and b) I would be calling, texting or emailing if they didn’t show up!
5. Find a workout or weight loss buddy.
Losing weight can be a lonely process. Considering the obesity rates in first-world countries, there are plenty of others in the same situation. Find a buddy with whom you can communicate on a regular basis. Ideally, you can also find someone to join you for workout.
If you can't get with someone in person, technology makes it much easier to connect virtually! Check out my new YouTube Channel, 'That Over 50 Life'. I will be posting mini-workouts, full-length workouts, tips and information for the over-50 woman.(you don't have to be over 50! Most of my workouts will be beginner-friendly and geared towards women.
This channel is brand-spanking new, so I would love your support ! And, I can be your virtual workout buddy, if you need one. Like the videos and hit 'SUBSCRIBE' to be notified when I post a new video!
6. Purchase new workout gear.
Yes! And Cherry Fox Boutique has some good ones! Some new workout clothes and shoes can inspire activity. If your workouts are lagging, a new outfit might be just the motivation you need. Bright and colorful are my favorites! Motivational tank tops and T-shirts are sometimes just what you need to keep yourself going!
7. List your reasons for losing weight.
After a few weeks of dieting, it’s typical to lose track of your original motivation. Make a list of all the reasons you want to lose weight. No reason is too small or petty, as long as it’s true. Do you want to look better? Enhance your health? Fit into your old jeans? Write it down and review your list regularly.
8. Provide small rewards along the way.
This does not need to be food! It could be a bad idea to wait until you’ve reached your final goal to reward yourself. 5 pounds down? Treat yourself to a manicure. 10 pounds down? Treat yourself to some new athletic shoes! Begin with small goals to get yourself started. Dieting becomes tougher after a while, so give yourself larger rewards as you progress.
Keeping your motivation high is an important part of reaching any weight-loss goal. Losing weight is a slow process and progress can be difficult to see at times. Your motivation is personal. What works for others might require a little tweaking to be effective for you, so find what works and put it in place! Stay focused on all the great progress you’re making and continue looking forward! Success is just around the corner!