Strategies for Weight Loss Motivation
What is the secret of motivation to lose weight? Where does it come from and why can it seemingly disappear in an instant, for no apparent reason?
Most of us embarking on this quest to improve our health and fitness have at some point experienced a motivating joy, a fire ignited under our butts, propelling us from the couch to the gym/backyard/park. / whatever. I look at those moments with immense gratitude, because without them there is a good chance that nothing would have changed.
If he still has to do that move himself, I wish I could tell him how to get the ball rolling, but I can’t. Each and every person will have a different ‘drive’ moment – their motivator will be something different depending on their lifestyle and circumstances. For me, I still remember how unbelievably sick I felt the morning after eating an entire tub of Ben and Jerry’s ice cream, circa February 2012. Photos, a comment from a friend, faced with a seemingly easy physical task that suddenly becomes impossible because you are so maladjusted they all appear regularly in the archive of anecdotes about what first motivated someone to change their life.
As fast as it comes, it can easily disappear, and that’s the sad truth. Most of us have probably experienced this sudden disappearing act, and somewhat discouraged have turned to Google or books, looking for a “list of ways to stay motivated” or “motivation boosting strategies”, desperately searching for that one.” magic bullet” that will keep you away from the cookie tin. Michelle Bridges, arguably Australia’s most famous personal trainer, argues that this magic wand doesn’t exist. In a Mamamia article, she is very real about the fact that she doesn’t particularly enjoy working out. She doesn’t wake up every morning full of energy to go for a run or lift weights. The fist-raising enthusiasm is saved for the cameras, it seems. She says, “just do it,” and stops looking for motivation. Exercise and healthy food choices should be so ingrained in her lifestyle, like brushing her teeth or showering, that it becomes automatic. Don’t think, just do.
I agree with Michelle to a large extent, however, I maintain that you can and will enjoy exercise when you are working through the pain barrier. The endorphins from exercise are powerful. They have kept me off antidepressants for periods of my life that might otherwise have overwhelmed me.
My tips for motivation to lose weight
While I agree with Michelle’s philosophy about incorporating exercise into your daily routine as automatically as possible, on the days when that just isn’t enough, some strategies you can use to motivate yourself include:
1. Ask yourself how you will feel in an hour when you finish the job. You never regret working out, but you will almost always regret NOT doing it.
2. Images. Have a few on hand, whether it’s of you in the “bad days,” before-and-after photos of other people who have had great success, or a photo of someone doing something they wish they could do, like rock out. climbing or doing pull-ups or chasing your child through a park. Whatever works. Vision boards, while the idea may sound a bit hackneyed, are powerful things.
3. Sometimes I describe myself in the third person. “Gen is fit and he is strong. He picks up and throws things and walks miles through the mud. He can run, jump and hop.” So I tell myself that even if he’s only done one of those things once, I’ve done it, therefore it’s already true. He lives as if your vision is already a reality and your goal has already been achieved.
4. Motivational sayings can work for some people. One of my favorites is “nothing tastes as good as feeling thin.” I think this may have been the old Weight Watchers tagline (any copyright infringement here is purely accidental – *gulp*), but it works for me (sometimes). Although chocolate cake might taste out of this world amazing, walking down the street and feeling my flat, toned stomach under my shirt is priceless. I often put my hand on my waist, only to marvel again at the fact that I HAVE a waist, when for so long this was just a dream. Feeling light, energetic, fit, strong, confident – these things are immeasurable.
And even more tips…
Speaking of measurements, two more suggestions include:
5. Take regular measurements. I advise waist and hips mainly for women. Of course, you can also do the upper arm, chest, and thigh, but chances are you’ll build muscle here and don’t want to get discouraged. Of course, you can also weigh yourself, but the scale fluctuates a lot and gaining muscle weight is normal, so again, you don’t want to give yourself any reason to feel discouraged. Measurements can be powerful. I’ve had weeks where it feels like a lost cause and I think I’ll never get to where I want to be, only to pull out the tape measure and find that despite feeling like I haven’t progressed, I’ve lost an inch off my waist (for example ). Remember that the key is progress, not perfection.
6. If motivation wears off for days or weeks, you might consider reviewing your goals. Take a close look at them and make a strong decision about whether they are SMART: specific, measurable, achievable, realistic and timely. If you have said “I want to have an attractive body within a year”, is that a smart goal? Of course not. What is a ‘warm body’ anyway? Why one year? How will you know when you are there? The sad truth is that most of us who have known what it’s like to be overweight and out of shape will have a permanently distorted self-perception and may never really believe that we are ‘there’. Instead, you could tell yourself “I want to be able to do 10 real pushups in 3 months” (by real I mean on your toes, not your knees, and chest as close to the floor as you can). The next goal is: I want to do 5 one-armed pushups in 12 months. These are just examples of course, chosen out of my own personal obsession with the humble push up!
If all else fails, you’ve tried every motivational strategy in the book, and you still don’t feel more inspired, it’s time for a vacation. Don’t sit on your ass eating cake for a week, like I’ve been known to do, but have a few good days with mostly healthy food, as much incidental exercise as you can, read all your favorite books, and just Relax. Know that you did not become overweight or lose shape overnight, and you will not gain weight again if you allow yourself a few days’ rest. Chances are high that you are physically and mentally exhausted, and the constant thinking and obsession with your goals has made you lose your mind for the time being. I know what that feels like and have experienced it many times! Try to trust yourself and your body that the seed of good habits has been well planted, and a few days of rest will be enough for that mysterious motivation to start to return. Chances are you’re missing exercise, and I find that just a couple days of eating like I used to in the old days (big servings of high-carb foods) makes me crave a salad again. True story!
