There is always a honeymoon period when you start your weight loss journey. You feel great. You’ve lost some weight. You’ve added another quarter of a mile to your run. Your jeans fit better. As time goes on, though, you may find it more difficult to stay motivated, stay committed and stay the course.
SMART GOALS
Before you begin your weight loss journey, set SMART goals for yourself. These goals help you define clear strategies and outcomes for your fitness, weight loss and nutrition goals. SMART goals are:
Specific
Measurable
Attainable
Realistic
Time-bound
Example of SMART goals are:
- I will walk quickly for 20 minutes five days this week.
- I will drink a glass of water before every meal this week.
- I will eat four servings of vegetables every single day this week.
Keep track of your progress to help stay motivated. By doing so, you will also be able to see where you may need to make small adjustments to help you stay on track.
Celebrate Your Success
Reward yourself for each success but find ways to do it without food. Instead, do something you enjoy, like going to the park, talking a fishing trip or buying a new book. Take the day off and stay in bed to binge movies all day. Spend the day with your best friend. Find whatever makes you happy – instead of food – and celebrate reaching small goals.
Love Your Body
Love is a very powerful thing. It inspires motivation. In turn, motivation fuels appreciation. Loving yourself changes your negative inner dialogue. It helps you to appreciate your body for all of the wonderful things it can do. This, in turn, increases your positive body image, and that feeds your motivation.
Do Not Weigh Every Day
Weighing every day is a certain way to lose motivation. Because weight can fluctuate on a day-to-day basis, seeing a higher number than the prior day leads to discouragement and abandonment of your journey. Instead, weigh once each week and keep in mind that a healthy weight loss averages around two pounds a week.
Document Your Progress in Pictures
A picture speaks a thousand words. Your body changes as your exercise and eating habits change. By taking a picture every 30 or 60 days, you will be able to see the progress you’ve made. Seeing that progress will help you stay motivated.
For additional ways to stay motivated, check out our inspiration to keep you motivated.