How to get and stay motivated to lose weight?
So you finally decided to lose weight, motivation & inspiration is necessary to keep you going. Looking for motivation to lose weight at first might seem hard or even impossible.
You read a few quotes, you feel inspired and ready to roll.
As soon as you put your fitness gear you slowly start to feel how your energy and moral are disappearing.
Or after cooking, and finishing a delicious healthy meal you feel like you are owed a treat, a very unhealthy one that will only add to your weight and ruin all your progress and determination.
What can be done to fix this?
Creating false expectations from false advertising is what ruins all your momentum.
Imagine it this way. You are “promised”, lead to believe that you can lose weight fast in one week with some green tea pills or maybe some miracle exercise.
You start taking the pills, doing the exercise, and at the end of the week you notice only a minor change, far from the one that was promised to you.
There are two main outcomes, you feel cheated by the vendor or you feel betrayed by your own body.
If you feel cheated, you lose all trust in everyone who is in the Health & Fitness industry. You tag everything and everyone with a Scam Seal. You put a wall between you and anyone who even starts talking about weight loss.
The second outcome, you think you are betrayed by your own body, and you build on this foundation excuses that keep you away from even trying to lose weight. This is full on depression. This is the worst part.
You’re not just building a wall between you and your goals, in fact you are putting yourself in a box, close the lid shut and seal it from the inside out, so no one will be able to reach you.
If you are in either of these situations, then you know exactly what I am talking about.
How do you exit the “box”? How can you ever trust anyone who talks the talk but does not walk the walk?
You don’t have to leave the safe space you created around you. Doing this might harm you more than it will help. Just take the cover off, remove the lid, pry it open a little. Fresh thoughts will come trough and this time you will be ready.
Who can you trust?
Don’t trust anyone who promises you easy weight loss in one week, especially when they say that YOU CAN LOSE 20 POUNDS FAST. Those people usually just give you are smoothie recipe that they have no clue about, and some workout that they found on the web.
Here are normal expectations.
1-2 pounds a week.
BUT THAT’S TOO SLOW!
Okay I understand you point of view. But do you really think it’s slow?
- How many diets have you tried?
- How many exercises have you done?
- What were your results?
- Are you slim and healthy now?
17 Years of dieting and you get nowhere. Can you imagine? That’s around 130+ diets in a lifetime.
There are studies that say women spend well over 30 years dieting, but I think that is a stretch to be honest.
Do you know why women diet for so long?
Because the diets they try are usually called, 1 week diet, 1 minute diet, 28 day diet.
You know what those diets are? Scams and lies that’s what they are.
Now think about it. If you lose 1-2 pounds a week, there are 52 weeks in one year, that means you lose 52-104 pounds a year.
How heavy are you? Are you as big as a truck? No obviously! Most likely you want to lose less than 100 pounds, or something along those numbers.
In one year you can be a totally new person. Not one week, not one month or 3.
You might still think that it’s way too long. Don’t forget about the 17 years of dieting and achieving 0 results.
It takes only 1 year of your life to change everything and forget about it once and for all.
You lose 10 pounds this week you gain 12 the next. And you get fatter and fatter, more depressed and lost in your thoughts and ideas, you don’t know what to do and you start panicking overeating, losing all hope and trying a new diet that will help you lose 20 pounds in a month and gain 25 the next one.
Your body is not a robot, your mind is not software. And remember even robots and softwares break.
Motivation weight management.
It can be as simple as a diet motivation or workout. Once you start getting results, you are gaining confidence in your actions. Following through is the hard part. Once the first step was made, each following one becomes easier, but there is a catch.
Every step forward brings less results, not because you are doing something wrong, but because your body adapts to the new challenges you throw at it. This is something normal that everyone experiences it. You can’t gain or lose weight without this step. Keel walking forward and look back from time to time to realize how far you have gotten. It helps!
But how can I lose weight at a steady pace without relapsing?
A good question.
It’s very easy actually.
You cut 1/3 of your food. Yeah… that’s it.
Sure you could drink less soda, remove the canned food from your drawer and everything that contains processed foods actually, all the treats that you have laying around the house should be thrown away, etc etc.
But if you do that, most likely in one week you will be at square one or even worse.
Drastic changes that are not “positive” to the body and mind will only force you to relapse.
As you noticed I have put “positive” in quotes.
Your mind and body views them as bad actions because of the lifestyle you have had for a very long time. We’ll talk about it further down the list.
This is usually what happens when you try a “1 week diet”. You shock the body and because of it you fail at losing weight every time.
Slow and steady wins the race. And you race only once. Because by the end of the “diet” you create a new lifestyle that will not allow you to gain weight.
Your stomach will get smaller and that is key for losing weight. You will experiment with healthier foods, not just the canned food that consists of sugar and maybe a couple of beans and a slice of ham.
Creating positive realistic expectations is what will bring you the expected results.
I don’t think we need to describe what motivation is and how it works because we have all felt it during our lives (but I will still try 🙂 ). You can call it however you want, motivation, inspiration but fact is you have felt it and you know how powerful it is.
But the question is. How can I use it when I need it?
Random sparks of motivation appear when we see, hear, feel something.
It’s an emotion that glows so bright, that we can’t control ourselves and we want to take action instantly. But for as bright as it glows, it’s shorter than a blink of an eye. I think you know what I mean. I’m sure you and everyone else have experienced it at some point in their lives.
- How do you motivate yourself?
- What keeps you going?
- What do you want the most?
- How bad do you want it?
How to motivate yourself to lose weight?
There is something specific to you as an individual. Everyone has that one wish, one dream, one thought that makes them want to do something.
But in most cases we don’t really think about it, we usually motivate ourselves with general things like, motivational quotes or inspiring ones. With a line from a movie or a tv-series that you love. Something generally relatable that you can compare with.
But it’s never really that specific instant that makes the most sense to you and makes you actually act.
If I told you that “this” or “that” will motivate you and make you act achieve your goals I would most likely be wrong, and I will certainly be lying to you.
Sure I could help you look for what may drive you to your success but that is frankly uncertain.
But I can try.
Think about simple happy moments and try to make the image clear.
- What do you see?
If it’s unclear, ask yourself.
- What is your insecurity?
It might be something about your body, it might be something about the way you think or process information.
For example: You eat bad food even though you know its bad food because you already made peace with the idea that you will never succeed because you … ( here fill in your insecurity ).
Now that you know your insecurity, imagine a situation where it is present and you feel its pressure upon your shoulders.
Now imagine the same situation without it. What do you feel now?
Is it just a blank page? Nothing? No more weight on the shoulders? Is it a normal relaxed state?
If that is what you feel then it means you’re between normal people as they say.
You found what is blocking your motivation, what drags you down every time you try to do something good for yourself.
Now that you know, what do you do with it?
You work and improve on it. It’s not easy, but it’s no where near impossible.
This reminds me of Nelson Mandela “It always seems impossible until it’s done.” Spoken like a champ.
You can’t ignore your insecurities, but you have to live with them. it’s not easy but if you don’t stop it get’s easier with each step.
I know it sounds paradoxical but, your motivation is your insecurity. The less you have, the harder life hits you the more you push to strive and thrive.
You might want to show people who you really are, or become the best version of yourself for the sake of your family, or because you want to live a long healthy life near those who you love and smile every moment of the way.
These are just a few things that drive us in the end, but for now it might be something simple as a dress or pair of shorts you liked while went shopping but didn’t buy them because of the size.
I hope you know your motivation know.
What keeps you going and what do you want the most?
I think you have already answered these questions.
The results are what kept me going and what I wanted the most is to look good.
I know… trivial, but that’s what I wanted and I got it.
How bad do you want it?
If you want to torture yourself. Some people get a motivational kick out of it. I sure got mine.
For example, you like a piece of clothing but it’s small for you.
Buy it and make sure every day you wake up and go to bed to look at it.
That is your first goal. Make it simple, don’t buy the slimmest version you can get, remember EXPECTATIONS.
When you can wear it proudly, buy another one.
Remember your goal is your treat.
Now I could enumerate a million ways you can motivate yourself and achieve success but the truth is most likely those tips will bring you little to no success.
I could tell you to buy a dog.
But it’s not even about the money, it’s a responsibility. Bad tip.
Sure if you love dogs and have a space for them to comfortably live in, go ahead, but don’t buy the dog just for losing weight. Buy or adopt it because you are ready to love it the moment it jumps in your arms.
I could tell you to seek support groups but you might find something else there.
When you join a support group you and everyone else share their problems. And sometimes those problems are worse than your. Here is where your brain plays a trick on you and make you turn 180.
You notice that people are having it worse than you and you think to yourself that you’re in a different boat, and that you can live with yourself the way you are now because you have it better than them.
You start comparing yourself to people inside the support group and your lowering the bar for yourself.
Now your goal is much further than it was before.
Do I find support groups bad? No.
What I find bad is when people suggest support groups but don’t explain what I have just told you. In my opinion this information is crucial. Because you lie to yourself and you don’t even know it.
A journal could help.
I know people like to make it fancy. But I like the KISS method. Keep it simple stupid.
I don’t write what I eat in eat or what exercises I do. What I do write is what made me feel good that day, how many calories I have eaten for the whole day, and how many calories I have burned that day.
In my opinion, if it’s more complicated than that, you will get a headache.
Anything else if it’s not specific to you, in my opinion is just going to waste your time and energy.
It’s a long post, I hope my words made sense to you.
Never give up. Today is hard, tomorrow will be worse, but the day after tomorrow will be sunshine.
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