4 Strategies to Stay Motivated to Reach your Weight Loss Goals

by Meri Raffetto RD, LDN

Working on weight loss goals requires a lot of motivation to keep taking action each day. This is because there are so many changes occurring at once. We have to focus on exercise, food choices, making a calorie deficit, emotional triggers, and other lifestyle factors such as sleep. The change process is a tricky one. We naturally like to stay where it's comfortable, where we are on autopilot and don't need to focus too much on things. When change occurs we are taken out of our comfort zone and this makes us come up with all kinds of excuses to get back to comfort. They sound something like, "I don't have time" or "I'll exercise tomorrow." This is our brains way of pulling us back to comfort. It is a natural process that happens every time you have new change in your life.

The good news is when you take action with a new behavior, whether it is exercise or balancing your food choices, it only takes focus in the beginning. Once you are consistent for 30 days or so it becomes your new habit and you will be back into a comfortable state with new habits that support weight loss.

When our habitual minds are luring us back to our comfortable ways we have two choices; give in or motivate ourselves to move forward. You see, no one else can motivate you. That is a myth. Only you can motivate yourself. There are some strategies you can use to keep yourself motivated to move forward and not give into the persistent chatter of your habitual mind.

1.   Journal

This is an excellent exercise to work through some of the self talk that sabotages your efforts. When you start hearing yourself say, "I don't have time" or "I will get back on track next week," take some time to work through these objections. You can do this in the evening before bedtime or whenever you find a moment. Write down the objections that come up and find ways around each one. Come up with a plan and pick 1-2 goals that you can work on the following day.

2.   Talk it out

Many people abandon the personal trainer, dietitian or coach when they have some setbacks. The thought process is "I'll contact them when I get on track". However, this is the ideal time to talk to your health coach. One of our main jobs as a dietitian or personal trainer is to help you find strategies to work through obstacles and keep you on track. We aren't the food police expecting you to be perfect each week. We know that challenges will come up and we want to help you through them. Utilize us…that is what we are here for!

3.   Visualize your Success!

This is such a powerful process and can really help you get unstuck. Even Olympic athletes use this trick. Take a few moments and close your eyes. Visualize what you will look and feel like in your end game. Imagine yourself next year at this time and really see how you will look and feel. You get there by making small choices each day. This can help you to find some small changes you can commit to instead of abandoning all your efforts.

4.   Listen to your Favorite Songs

Music has a big impact on many people. If you are one who loves listening to music or dancing then this can become a great self motivator. Find some upbeat songs that make you feel great and energetic. Keep in mind some songs may make you feel sullen and dive deeper into your objections as well so make sure they are feel good songs.

Weight loss is a daily choice. It isn't something we do temporarily or start and stop. It is a process of taking knowledgeable action steps that are right for your body to support weight loss for a lifetime. When you begin feeling that pull to your old comfortable ways, look over the above list and try out some of these strategies to keep you motivated for the long haul.

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