How to keep the motivation

BrownsFan19
BrownsFan19 Posts: 117 Member
in Health and Weight Loss
I have been motivated and lost weight a few times already, but I recently gained back most of the 30 pounds I lost. I have "started over" quite a few times lately, but I keep stopping and saying "I'll start again tomorrow, or Monday or on the 1st of the month, or after this family cookout, etc." I am having a very hard time staying motivated this time around and I have no idea why. I don't do the "diet" thing because once I know I cant eat something I want it even more. I love food and don;t like being told what I can and cannot eat. I know what works for me and that is eating smart, exercising and making sure I track everything and burn more calories than i am eating.

This time around though I cannot keep with it, even though I know I can do and and know what to do. Its really not that hard. What do you all do to stay motivated? I was thinking of printing off some quotes and pics and hanging them on my mirror. I don't know! Ideas???

Replies

  • ziggy2006
    ziggy2006 Posts: 255 Member
    edited May 2016
    You have to be ready to make a lot of changes in order for this to work. Losing weight is mainly about CICO, but being successful long term is about changing the way you think and the way you make choices about food and activity.

    I can't recommend The Beck Diet Solution highly enough.
  • terbusha
    terbusha Posts: 1,483 Member
    Restrictive, food-based diets are hard to stick to...as you have found. People crave what they are not allowed to have. I much prefer flexible dieting, or if it fits your macros. Certainly, eat a lot of whole foods that are nutrient-dense and will help you get your fiber for the day, but work in some treat foods as well as long as you can work them into your calories and macros. It works great and helps people stay on track, since they are not depriving themselves of what they like to eat.

    If you have questions about flexible dieting, let me know. I'd be happy to chat with you about it.
  • maxit
    maxit Posts: 880 Member
    If it was as easy as "just do it" then no one would be on these boards :) Maybe a new way of beginning would work for you - make changes one meal at a time, for example, or be mindful that the change COULD be "adding" rather than "subtracting." Adding another 20 minutes of walking? Adding protein? Adding fiber? Adding an activity that holds your attention?
  • sstrack123
    sstrack123 Posts: 171 Member
    edited May 2016
    I am usually pretty motivated but will say starting off this year I have struggled with small weight gain that has just been messing with my motivation. I working out regular and am almost afraid to take a true off day. I am starting a meal plan June 1 and planning to take a day or two off for mental motivation! Add me if you like. I am trying to build muscle and lose some body fat and not focus on scales
  • __leis__
    __leis__ Posts: 100 Member
    I've learned that motivation follows action, so you just need to start. Don't restrict any food, just eat at a deficit as others have said. After a few days of realizing that you will go over your goals if you eat calorie dense foods all day you may start to crave big salads for lunch that allow for a more indulgent foods at dinner (that works for me anyway). I've lost 15 lbs in about 6 weeks. I've had fast food, cookies, muffins and ice cream, no food is off limits. My motivation comes simply from not loving or even liking the way I look. I don't wear short sleeves because my arms look terrible and I always look bloated or 6 months pregnant. I'm finally at a place (after lots of hard work) where I love my life and everything is going really well, it's time for me to finally fix this last thing that makes me truly unhappy.
  • goldthistime
    goldthistime Posts: 3,213 Member
    I found that increasing my calories and being willing to accept a slower rate of loss made all the difference. You need a lot less motivation when your calorie deficit is small.
  • lorrpb
    lorrpb Posts: 11,463 Member
    I have to remember my WHY. I don't want to go back to the place I started from. Therefore I keep pushing forward. It's more about developing habits, a plan, then following it. There are lots of days I don't "feel motivated."
  • Kamikazeflutterby
    Kamikazeflutterby Posts: 770 Member
    This time around, I didn't care about motivation. I decided it was time, after the second kid and lazy eating, to lose weight. I don't know what was different this time, but something was. I am getting close enough to goal that I'm afraid I'll lose momentum.

    Because sometimes you get tired. Choosing every day to do something can be hard. But I don't get tired, every day, of showering or brushing my teeth. I want to make eating a reasonable amount an ingrained habit like the above activities.

    If I want a "break," I think it will be a break from the scale. I would like to try resistance training and a tape measure as another measurement of success. There's a saying that "a change is as good as a rest." I may put that to the test.
  • bellabonbons
    bellabonbons Posts: 705 Member
    Motivation comes and goes. Dedication is what bridges the gap. Just be relentless with effort and the outcome will be a positive one
  • ponycyndi
    ponycyndi Posts: 858 Member
    The same happened to me. I had to start by taking small steps, such as drinking more water, small workouts, etc. Trying to not over eat before I restricted calories, logging just to see where I was.
  • Mavrick_RN
    Mavrick_RN Posts: 439 Member
    I have really bought into "It's a lifestyle thing" I find myself repeatedly saying stuff like, "I just don't eat there any more" or "I just don't eat like that anymore."

    It's believing I have a habit of it before it becomes habit. Maybe the first couple of times it's forced and feels fake but then it really does become a habit. I don't steal donuts out of the bakery section of the store and gobble it up before I get to the checkout anymore. I don't get a corn dog (or two) every time I fill the gas tank. I do some kind of purposeful exercise at least twice a week.

    It's what I do. It's working for me. I'm down two scrub sizes at work, from an XXXL to a mere XL now.

    So I don't need "motivation" to just live my life. At least not any more than wanting another day to live. That's a pretty easy habit to get into.
  • vittist
    vittist Posts: 3 Member
    I started again 8 weeks ago and have stayed motivated by making myself a weight loss tracker so I can cross off every 0.5kg lost and monthly targets. I also started to listen to weight loss podcasts, which has really helped
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    edited May 2016
    If you restrict your foods too much then you aren't going to be able to be consistent. It takes rethinking how and what you eat, paying attention to portion sizes.

    It takes a while to form new lasting habits. But its totally doable :smile:

    I'm at maintenance 3 yrs and it took that first year after losing weight to form lasting and better habits.

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