motivation!

jessreidal19

How do people keep up their motivation to lose weight? I am trying to keep my motivation and attempt to start losing weight but I don't know where to start. Any suggestions?

RunMyOregonBunsOff

Just make one healthy change every week or two and then when you start to see the lbs come off, let that fuel you to keep going. Also, you could try tracking everything you eat for a few days just to see what you are really eating. That might ge good motivation in and of itself.

JesterMFP

I think the best thing I ever did for my self regarding weight loss was accepting that motivation comes and goes, realising that I wanted to be healthy anyway, and learning to change my habits so that I do what I need to do to be healthy, regardless of how motivated I feel. Some days (or weeks) I feel really motivated and excited and raring to go and exercise and hit all my nutritional goals etc. Other days... not so much. I have depression which can seriously affect motivation, but because I've adjusted my lifestyle through changing habits, I still lost the weight and can still maintain it.

Key to the process is making gradual, small changes that you can live with. Don't try to change everything at once. You don't have to cut out all (or any) of the foods you love, or exist on celery sticks, or do hours and hours of exercise every day. I agree to pick one change and do that for a week or two until it becomes habit.

Here's what I did/do:

I made myself weigh/measure my food every day and log it accurately until it became habit. It's just part of my day now and it feels strange not to do it. It only takes a matter of minutes and to save time in week day mornings, I prep as much of my lunch food on the weekend and pre-log it.

I made a committment to myself to meet my daily calorie goal, at least most of the time. I don't beat myself up if I go over (even if by a lot) and I don't let that get me off track. One day over doesn't matter - just get right back on track again.

When I had that habit down, I started paying more attention to nutrition and tracking my macroutrients. I then made a committment to myself to hit my nutritional targets each day. Again - most of the time. Chinese takeaway and vodka may not be the best nutritional choices, but sometimes that's what you need.

Regarding exercise, again I just made myself go out and do it until it became habit. I started getting up earlier to fit it in before work. On days that I can't manage that, I fit it in after work. It's part of my day and (mostly) non-negotiable. Again, depression can make this hard, but again it's about commitment. I don't always have an amazing workout, but I have a bare minimum of time spent doing cardio, and a sort of bare minimum skeleton of basic lifts I will do when weight lifting, so at least I know I've achieved something.

Importantly, I didn't make any changes that were too unpleasant to keep up permanently. This isn't a temporary thing, it's forever (unless I want to gain it back). So, I didn't give up chocolate (eat it every day) or cheese, or wine or bread. I do exercise that I enjoy, so it doesn't feel like punishment. The habits I have now have evolved over the past 2 years or so, and it has got easier.

Think of what changes you need to make in order to be successful and achieve your goals, whatever they may be. Make those changes gradually, allowing each to become habit, and create a lifestyle that is completely liveable, yet supports your goals. Unfortunately, losing weight is boring, and difficult. There's a reason most people don't succeed. That's why it really has to be a lifestyle change so that you do all this stuff even when you don't feel motivated or excited about it. Think about all the billions of people who go to work at jobs they hate every day. I'm sure they don't feel "motivated" all the time do they? But, it's worth it to them to go to work. This is the same thing. Ultimately, if the results are important enough, you'll do what you need to do.

Also, check this out: http://www.vicmagary.com/blog/fitness-motivation/

Chezzie84

I started by writing down all the individual reasons I wanted to lose weight. This way, I could see the reasons in front of me. I pinned this on the fridge and the inside of my wardrobe.

Then I sat and thought about how much I wanted to lose. Then I split that into 4 mini goals. It makes the task less daunting, if you have a lot to lose.

For a week I didn't "diet" so I could see exactly what I was eating.

For two weeks, I didn't exercise. I concentrated on getting my eating habits right. For example I used to be a secret eater and would binge on sweets, crisps, cake etc or Macdonalds on the way home and hide the wrappers. Then cook and eat dinner.
Then once my eating habits were better I then concentrated on getting motivated to exercise.

Hope this helps. Good Luck.

Hondo_Man

Hi Jess, I often hear of the frustrations as you are experiencing. You wish to be motivated and loose weight, but where to begin.

First, for motivation. I would suggest you make a list. Yes, an actual list of why you want to loose weight. Family, work, clothes, partner, health., etc. And, the reason or reasons they are important. Place it somewhere you will see every day for the next year. Often people who are just starting need that list nearby to see it everyday. I've often heard the refrigerator door is a great place.

Next, go to http://www.emma-leigh.com/basics_calorie_needs.html. Emma has written a great article on how to determine you calorie needs. You need to obtain your TDEE. Very important. Once you have that, you need and must get your food diary started. And update that every day. I wrote my meals in a book for 20 odd years. That became very mundane. The Food Diary here is very easy to use and does nearly all the work for you. Stay with your calories and macros each day.

Last and perhaps most important. Exercise. Not stating you need to go lift weights, but you must do something. I'll let you know a little thing I used many years ago that got me going (I was 22 or 23 and 120kgs). I got rid of my television. It helped me. I found what was taking time from my chances of fitness and that was it. For others it could be computer, games, shopping, etc. Go walk. Ride a bike. Do yoga. Join a Gym. Whatever it takes.

Stayed motivated and I wish you loads of luck!

Edit: Cheezie posted before I did. See, the fridge thing works!

janesmith1

Motivation - you have to want the weight loss more than anything. And the only way to get it is to write everything down in your food diary. Pre-write things down too. Barcode pix of your food with your MFP app. You can do this.

1Lightstep

How do people keep up their motivation to lose weight? I am trying to keep my motivation and attempt to start losing weight but I don't know where to start. Any suggestions?

My current motivation is thinking about the alternative me. How my life would be if I put on X number of pounds instead of losing them.

Every pound loss is not just a pound loss to me. The non calorie conscious me would be without the pound loss and added more weight in the same period instead. The alternative me could more than two pounds heavier for each pound I actually lost as putting it on seems quicker and easier than taking it off.

The alternative me is not keeping to a diet discipline, is putting on weight, finding it harder to find clothes to fit, finding life harder with the extra weight and on the road to ill health.

I prefer the me that is on the healthier, lighter road. It may seem a long road but it has a much happier destination than the alternative.

Having chosen to do it slowly, my motivation is not tested too much as I still get to eat things I like and eat a varied and healthy diet.

The MFP website is helpful for information, motivation and problem sharing. Reading some of the community posts and the support of MFP friends helps to keep the motivation fresh.

I recommend visiting the site every day and logging every item of food. I found it easier making small changes now and then rather than a big change to my diet. The result in the long term is the same, but it is easier and more sustainable.

When you see where your calories go, you can make your own informed choices of how to spend your calories. I find putting in my diary the food I intend to eat first and seeing how it fits before I eat, puts me in control and I can make food choices that allow some occasional treats so I can still enjoy my daily diet.

I think when you come to realise that you are controlling your diet rather than your appetite controlling your life, it motivates you even more.