There will be times along your weight loss journey when you’ll be incredibly motivated to do what you need to do. Meal prep? On it. Buy a pack of seltzer waters so you don’t reach for the sugary stuff in the afternoon? Done.
Other days, it may feel like your weight loss motivation has vanished, and you have no idea how to get it back. But don’t panic; this is perfectly normal. Here are a few tools to keep your motivation on track to reach your goals.
Clarify Your Why
Research shows that people are more successful if their weight loss motivation comes from within. Determine all the reasons you want to lose weight and write them down. Use them as a reminder to help you stay committed to achieving long-term success.
Create SMART Goals
Action is critical to any success. Saying, “I want to lose weight,” is too broad. Instead, pick a goal that is Specific, Measurable, Achievable, Realistic, and Timely (SMART). An example of a good SMART goal is: “This week, I will walk around my neighborhood on Monday, Wednesday, and Friday for 20 minutes.”
Use Positive Self-Talk
The way you talk to yourself can influence how you feel and act. Negative thoughts like, I can’t control myself around sugar, can hinder your progress. Instead, build yourself up with positive words of affirmation. You’ll feel more motivated and confident when you speak to yourself this way.
Visualize Your Successes
Athletes and artists use visualization to help them reach their goals. Visualization is a powerful tool because imagining, or creating a mental image of success, improves confidence and resilience. When you have a mental picture of what you want to achieve, you will feel empowered to keep working towards it!
Don’t be Discouraged by Challenges and Setbacks
Everyday stressors will always pop up. However, it’s important to develop coping skills that will help you stay on track no matter what life throws your way. According to the National Institutes of Health, yoga and meditation support stress management, mindfulness, and weight loss.
Cultivate Compassion
Many of us tend to criticize our imperfections rather than appreciate what our bodies do for us each day. It’s so easy to get caught up in that line of thinking, especially with the outside pressures from social media, TV, and movies. Instead, be grateful for how your body moves and everything it does for you.
Find Your Tribe
Connection with like-minded individuals helps weight loss motivation in many ways. Studies have shown that people who have a support network lose more weight and keep it off longer. Together, you can make healthy choices and motivate each other as you work to create new habits.
Ready to gain back your momentum? Download our worksheet to help you create a plan of action in seven simple steps.
