Can’t Stop, Won’t Stop
You made it here – the decision to get healthy to put your wellness at the forefront of your life! This means that mindfulness is kicking in. This is important for motivation, for weight loss, for health and wellness.
Our bodies were meant to move, not be sedentary. To be healthy, activity is necessary!
For health and wellness, the success of your journey is based on your ability to stay motivated throughout.
Motivation is easy at first, but holding on to it may be a little challenging. Please know that this is normal. You will have days where motivation is at its all-time high and other days where motivation is at an all-time low.
In this blog, we’ll look into some of the best ideas on how to get motivated to stay healthy and why we lose motivation easily along the wellness journey.
Motivation and Inspiration
There are varied reasons for wanting to be healthier. The one common factor: everyone needs motivation.
One piece of advice:
Motivation comes a little easier when you determine the reason for wanting to be healthier.
What is/are your motivating factors for being healthier? It is important to understand your “why”, no matter how small.
As someone who has been through this journey, I can tell you that it will require constant recharges of motivation.
I did it the old-fashioned way, healthier lifestyle, and exercise. It took me almost 2 years to achieve 50 pounds lost. That may seem like a really long time. However, keep in mind that healthy weight loss averages 1-2 pounds per week, and remember I talked about the need for constant recharges of motivation, well……
Motivation is really strong in the beginning, but it starts to shift when the results aren’t immediate. The results take time, and your motivation is the key to get you there.
“Motivation is what gets you started. Habit is what keeps you going.”
Lack of motivation is common for many reasons. Motivation can trigger a number of emotions, that make it hard to stay motivated.
Some of the common motivation struggles that people face are:
1. Unsupportive Social Environment
Your social environment is your physical and social setting (home, family, friends, etc.). Many don’t realize the importance and influence of a social environment.
If you are trying to get on the right track and hear something like “oh, you don’t need to do that, let’s go out and get ice cream”, your motivation to do the right thing will likely be impacted.
2. Lots of Hard Work for Slow Results
When you work out 5 times a week and carefully count your calories, naturally you want to see more than 2 pounds gone. Please keep in mind that normal and healthy weight loss averages 1-2 pounds per week – about 3500 calories burned means one pound lost.
3. Injuries
Many suffer from injuries that reduce their ability to exercise. However, you should also consider low impact exercises and exercise modifications.
Additionally, discussing approved workouts with your doctor is helpful. Exercise can still happen with an injury, but don’t lose motivation!
4. Cravings
You will have cravings, and that’s ok! Even the healthiest people have cravings. When cravings strike, be mindful of the craving and the portion.
Craving cookies? Bake them at home so that you can modify and control the recipe for your goal.
5. Healthy Food Is Expensive
There is a bit of truth and a bit of a lie here. Healthy food can be a bit expensive. However, if you have more of a plant-based whole food lifestyle (fruits, vegetables, grains, etc.), the costs won’t skyrocket.
6. Lack of Time for Working Out
If a healthy life is really what you are set out to accomplish, then you have to find some time. You have to schedule and coordinate your day to day to include working out.
For days that you simply can’t, make choices that force a little more movement. Park at the back of the parking lot and take the longer path to the store, take the stairs instead of the elevator, do squats while cooking, everything counts.
Motivation for a Healthier Life
Now that we addressed those motivational struggles, the negative emotional triggers, and what makes it hard to stay motivated. Let’s talk about what will keep you motivated throughout your journey and make health and wellness the easiest part of your life.
1. Love and Appreciation
Love inspires motivation and motivation feeds appreciation.
Loving yourself motivates you to appreciate our body and all the things that it can do. Appreciation for the body improves body image and appreciation for body image leads to weight loss motivation.
2. Mindfulness
Mindfulness is the key to success. Being mindful ensures that you are aware of your “why”, the reason for starting your wellness journey, and are dedicated to making good choices that support your ultimate goal.
Mindfulness also keeps you aware throughout the process: food choices, social settings, and process/progress.
3. Be Committed
Your motivation for a healthier lifestyle will suffer if you are not committed. Making a public commitment will help hold you accountable and enhance motivation.
4. Get a Coach or Accountability Partner
Having a Coach and/or an accountability partner will help with maintaining your motivation. Having someone that inspires you and believes in you will also boost your motivation.
5. Goal Setting
You know your “why” and now you’re ready to get started. What are your goals? Are they realistic?
An average of 1-2 pounds a week is normal and healthy weight loss. Setting goals like “I plan on losing 15 pounds in a week” will result in a lack of motivation at the end of the week.
6. Pace Yourself
Your wellness journey is a lifestyle transformation journey. This doesn’t happen within a few days.
Habits take time to break. Don’t lose hope!
7. Setbacks Will Happen
Don’t be so hard on yourself. Be patient and love yourself through this process. This isn’t an easy journey, so expect a few setbacks as you transition and get into the groove.
8. Incorporate a Plan That Fits Your Daily Life
Everyone has different responsibilities and different reasons for wanting to get healthy. One plan doesn’t work for everyone.
Build your own plan – one that you can fit into your everyday life.
Mindfulness is key here and helps keep you motivated. Being mindful of your day and incorporating that into your plan is important.
9. Don’t Focus on the Scale
The scale is just one way to track progression and even in that, special considerations must be given. Weighing in once a week and keeping track of progress is what you need. Weighing yourself once a day is one of the fastest ways to lose motivation.
You may have gotten on the scale 2 weeks ago and have lost 15 pounds, but this week you may gain 5 pounds.
If you turned fat into muscle, this will happen, so don’t lose motivation! This is a good thing. It means that you are burning fat and building muscle, and building muscle means toning up.
10. Celebrate and Reward Yourself
When you reach a goal, celebrate! Share your success with your social environment.
Being happy and celebrating your achievement enhances motivation.
11. Use Music
Music is a motivation booster for sure! Music will help you move and groove, taking the focus off of the act and allowing happy to kick in and motivate you.
People who listened to music while exercising were more likely to stick with it than those who didn’t.
12. Document Your Progress
Your body will change as your eating habits and exercise habits change. Take a picture at the start and consider a photo every 30 to 60 days. Seeing your progress will help keep you motivated.
Getting Motivated When Motivation is Lost
You may find yourself 100% motivated in the beginning and less motivated after a few weeks of trying.
Keep in mind that habits generally take 21 days to break. If you find yourself with 0 motivation after having been 100% motivated before, try these:
Go back to your why. Why did you start? What was the purpose?
Try resetting your goal. Maybe your initial goal was a little too aggressive. It’s okay to adjust and do what works for you.
Talk to a coach or trainer. It is a good idea to discuss with struggles with professionals. Many will offer free insight and advice for getting started and staying on track.
Reconsider an accountability partner and/or group. Being around like-minded people on your journey can help so much with motivation.
Find out if working out is the problem. Working out alone can be a bit boring. Have you considered a group fitness class? This goes back to being around like-minded people who are sharing your journey.
Get more motivational messages. Words and phrases of affirmation are so important. Loving yourself and being patient with yourself is at the core of success for this journey. How about waking up each day to a motivational message that you wrote for yourself?
Stop comparing yourself to others. Weight loss reasons, weight loss motivation, and weight loss journeys are different for everyone. Focusing on the journey of others takes you away from your goals and accomplishments. Don’t compare your progress with anyone else’s. This is your journey and you’ll do great!
The Bottom Line
It took me almost 2 years to lose 50 pounds. I have kept my current weight for over 5 years and counting. This guide on how to get motivated to lose weight is only here to help you. It’s still up to you whether you will follow them or not.
Mindfulness and lifestyle transformations really are key for keeping a healthy mental, physical, and spiritual life. Your journey will make you strong, educate you, and transform you.
Your motivation is within. Find your “why”, hang on to it, be patient, love yourself, and you will find success at the end of the journey.
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