Starting a weight loss journey is easy. Sticking to it when the scale won’t budge, you’re tired, and there’s a donut in the breakroom? That’s hard.
Motivation is not a constant feeling; it’s a muscle you have to train. Here is how to keep your fire burning when the going gets tough.
1. Set “Process Goals,” Not Just “Outcome Goals”
- Outcome Goal: “Lose 20 pounds.” (You can’t fully control this).
- Process Goal: “Walk 30 minutes every day.” (You CAN control this).
- The Fix: Say, “I enjoyed that cookie. Now I’m going to have a healthy dinner.” Treat yourself with the same kindness you would offer a friend.
Focus on hitting your process goals. The outcome will follow.
2. Find an Accountability Partner
It’s easy to cancel a gym session if no one knows. It’s much harder if your friend is waiting for you in the parking lot. Find a workout buddy or join an online community.
3. Visualize Your Success
Spend 5 minutes every morning visualizing not just how you will look, but how you will feel. Imagine having the energy to run with your kids or the confidence to wear that dress. Connect with the emotion.
4. Be Kind to Yourself
Negative self-talk destroys motivation. If you eat a cookie, don’t tell yourself, “I’m a failure, I might as well eat the whole box.”
5. Track Non-Scale Victories
Did you run a mile without stopping? Did you resist a craving? Did you sleep better? Celebrate these wins. They prove that your body is changing, even if the scale is lagging behind.
Conclusion
Motivation gets you started. Habit keeps you going. But when habit fails, remember why you started. You are doing this for you. And you are worth it.
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