How To Maintain Weight Loss Motivation?
- Justina Nothard
- Aug 17, 2024
- 5 min read
Updated: Oct 5, 2024
Are you stuck and don't know how to keep yourself motivated in your weight loss journey? In this blog, I will give you 5 tools that you can use every day to help keep you on track.
I use these tools/questions as reminders for myself, especially at times when I am struggling with motivation. I was struggling to lose weight for years and struggled with body positivity and mindset. I have developed these tools to help me achieve long-term weight loss success and develop a healthier body and mind relationship, and I am excited to share them with you.
It's important to remember that what works for some people might not work for others. We're all unique individuals with different bodies, lifestyles, and motivations. So, instead of giving you a one-size-fits-all solution, we're going to explore ways to help you discover your own personal motivation strategy.
You can also watch this video on my YouTube channel.
1. Understand your 'why'
First, you need to dig deep and understand your 'why'. This is the foundation of your weight loss journey. Why did you start this journey in the first place? Was it for health reasons, to feel more confident, or to keep up with your kids?
Questions to ask yourself:
What does weight loss mean to me personally? Reflect on your motivations. Is it about fitting into a certain outfit, improving your health, or boosting your self-esteem?
How will my life improve when I reach my goal? Visualize your future self. What activities will you enjoy more? How will your relationships change?
What are the consequences if I don't maintain my weight loss? Consider the long-term effects on your health and happiness. This can be a powerful motivator.
Your 'why' is your anchor. It's what you'll return to when the going gets tough. For me, it was about feeling energetic and confident enough to pursue my dreams. What's your 'why'? Write it down and keep it somewhere visible as a daily reminder.
2. Set realistic and meaningful goals
Next up, let's talk about goals. We often hear about SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. But I want to add another crucial element: Meaningful.
A great way to create meaningful goals is to imagine your future self when you are successful in your health and weight targets and turn those into goals. This builds and reinforces your whys and will make it much more meaningful to you. This is an exercise we complete in the My Mind section of the My BMB program which you can learn more about here.
Once you have a set of meaningful goals, take the time to write them down and make them specific.
Questions to ask yourself:
What specific milestones can I set that excite me? Rather than focusing solely on weight, think about performance goals, like lifting a certain weight or running a specific distance.
How can I measure progress beyond just the number on the scale? Consider tracking your energy levels, how your clothes fit, or improvements in your mood.
Are my goals achievable without making me miserable? Set goals that challenge you but are still attainable. Remember, this journey should enhance your life, not detract from it.
Again, ask yourself, do these goals align with my overall life vision? Make sure your goals are in sync with your broader aspirations. If you want to travel more, for instance, aim for fitness levels that allow you to enjoy those adventures. For example, instead of just aiming to lose 20 pounds, how about setting a goal to complete a 5K run or to fit into that outfit you've always dreamed of wearing? Make your goals personal and exciting!
3. Create a supportive environment
Your environment plays a huge role in your motivation. It's hard to stay on track when you're surrounded by temptation or negativity.
Questions to ask yourself:
Who are the people that support and inspire me? Surround yourself with individuals who uplift you and share your goals. This could be friends, family, or online communities, and this can also mean avoiding negative people or deleting social media accounts that are toxic to your self-image.
How can I structure my living space to encourage healthy habits? Stock your kitchen with healthy foods, remove temptations, and create a workout space that inspires you.
What daily routines can I establish to make healthy choices easier? Consider meal prepping, scheduling workouts, or setting reminders for hydration.
Be mindful, and you can create an environment that sets you up for success.
4. Find your joy in the process
Here's a secret: sustainable weight loss isn't about gritting your teeth and powering through. It's about finding joy in the process. And this is scientifically proven; just getting to your goals with pure willpower can work in many cases, but it is proven to be very ineffective for long-term success!
This is why it is so important that you build a healthy relationship with food and find the right tools for managing negative self-talk so that you can achieve long-term success.
Questions to ask yourself:
What healthy foods do I genuinely enjoy? Experiment with new recipes and flavours. Eating healthy doesn't have to be bland, and ditching UPFs can open you up to an amazing variety of food that you can learn to enjoy.
What forms of exercise make me feel alive? Whether it's dancing, hiking, or yoga, find activities that bring you joy rather than dread.
How can I make my healthy lifestyle more fun and rewarding? Consider joining classes, participating in group activities, or engaging in challenges with friends.
How can I create a positive voice in my head that encourages me to be better and celebrates my wins, however small, rather than constantly being unkind to myself?
For me, I discovered a love of wakeboarding. Not only does it allow me to get my exercise in a fun way, it challenges me to improve and also gets me outside and around other people. All of these are great for keeping you motivated. Maybe for you, it's joining a dance class, hiking group, or wall climbing. The key is to find what you enjoy.
5. Embrace the power of flexibility and self-compassion
Lastly, let's talk about flexibility and self-compassion. The path to maintaining weight loss isn't a straight line. There will be ups and downs, and that's okay.
Questions to ask yourself:
How can I be kinder to myself when I face setbacks? Recognize that everyone has off days. Instead of self-criticism, practice self-kindness. (We have meditation on setbacks in the My BMB program).
What strategies can I use to get back on track after a slip-up? Develop a plan for how to respond to setbacks - whether it's a workout, a healthy meal, or simply taking a moment to breathe.
How can I celebrate my progress, no matter how small? Acknowledge your achievements, whether it's a week of consistent workouts or trying a new healthy recipe.
Remember, a single day of overeating doesn't undo weeks of progress. Learn to forgive yourself and move forward. I used to beat myself up over every little mistake, but I've learned that self-compassion is far more motivating than self-criticism.
Maintaining weight loss motivation is a personal journey. It's about understanding your 'why', setting meaningful goals, creating a supportive environment, finding joy in the process, and being kind to yourself along the way. So, I challenge you: take these five points and personalize them. Answer those questions honestly. Experiment. Find what clicks for you. And most importantly, be patient with yourself. Sustainable change takes time.
You can download a PDF here:
And, if you are struggling with long-term weight loss or negative self-talk and are looking for information and strategies to help, then follow this link for more information. I would love to help! Remember, every step forward, no matter how small, is progress. Keep going, keep growing, and keep believing in yourself.
If you liked this blog and found it useful, please share. Remember, your body; your mind is your business.
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