8 Tips from a Personal Trainer for Staying Motivated in Weight Loss
If you’re just starting your weight loss journey, it can be tough to stay motivated — and that’s normal! Boosting your overall health requires serious commitment and lifestyle changes, which isn’t always easy.
To help, certified personal trainer and health coach Chris Freytag offers eight tips she shares with her clients for keeping weight loss and exercise on track.
1. Identify Your “Why”
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What is the ultimate reason you want to lose weight?
Your “why” is the purpose behind the action that will drive you forward when times get tough. Think of it as your “purpose statement.”
It should be more than just wanting a better physique; it needs to have emotional meaning. It connects to your life values and is so much deeper than just weight loss! (Weight loss is the byproduct of your new habits.)
For example:
- Are you looking to improve your overall health?
- Do you want more energy or confidence?
- Are you trying to stay healthy for your kids or grandchildren?
- Do you have medical issues that would benefit from a healthier weight?
- Are you sick of being tired all the time?
No matter the incentive, figuring out why you’re striving for a transformation can help sustain your dedication and keep you on track. These deeper desires will eventually result in weight loss because you’ll change your habits to achieve them.
2. Break Down Larger Goals Into Smaller Steps
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Achieving success necessitates goals, which help you focus your energy and create a plan. Your goals should be realistic, measurable, and achievable within a reasonable amount of time.
To ensure that you are setting yourself up for success, it’s best to break down large goals into smaller tasks or steps. Smaller objectives can be established to make the larger goal more manageable and keep you inspired as you progress.
Example: If your aim is to shed 10 pounds by the start of summer, break it down into bite-sized portions, such as losing 1-2 lbs per week for the upcoming months.
You can also set weekly or monthly mini-goals. All of your small successes will add up over time and help keep you on track toward achieving your overall goal.
Example: Exercise five times a week for 20 minutes or cut out sugary snacks from your diet completely.
3. Find Your Support System
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When aiming to reach objectives, consider who or what support systems you can utilize to ensure success.
Examples:
- Consider asking for support from friends and family who can offer encouragement when needed.
- Join a gym with knowledgeable trainers who can provide guidance during workouts.
- Connect with an online community where people share their experiences related to similar objectives so that you don’t feel isolated on your journey toward success.
4. Create a “Stop/Start Doing” List
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Once your goals are set and organized, it’s time to create a plan of action. This is often where people stop! They set their goals but never really decide how they will actually make them happen.
An action plan should outline the daily, weekly, and even monthly tasks you need to complete. It also involves a timeline for completing each step.
The first step is to create a stop/start-doing list. This helps identify the habits you know you need to stop doing and creates awareness of the habits you’d like to adopt.
Example: Let’s say your goal is to eat healthier. Here is your “stop/start doing” list:
- During week one, eliminate added sugars from your diet. (I.e., something to stop doing.)
- During week two, make sure you’re getting five fruits and vegetables per day. (I.e., something to start doing.)
- During the following weeks, add more things to stop and start doing. You’ll create better habits as you do!
5. Create Timelines That Help Fit in New Routines
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Consider how much time and effort each new habit will take to fit into your lifestyle without becoming overwhelming or too difficult to manage.
Example: If your nearest gym is 30 minutes away, maybe exercising at home is a better choice. If necessary, adjust the timeline accordingly to work along with your schedule and other commitments.
6. Build In Rewards
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Make sure you include rewards along the way! This could be in the form of self-care after reaching certain milestones, or celebrating small victories with the purchase of something you’ve wanted for a while.
You decide what works for you, but make sure you celebrate the milestones because you deserve it!
7. Monitor Your Progress
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Regularly monitor progress on each task with weekly reviews. This holds you accountable and keeps you motivated!
Remember that you might not reach your goals in the first weeks or months—but don’t get discouraged. Just ensure your action steps are realistic and achievable so they don’t become overwhelming or discouraging.
8. Journal Your “Why”
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Journaling your “why” is a powerful tool to help you stay focused and motivated on the path toward creating a healthier, happier life.
Writing down how you feel before beginning any kind of lifestyle change helps you stay connected with yourself during moments of doubt or discouragement. It allows you time to reflect on your progress thus far and what lies ahead if you remain committed over time.
Journaling before, during, and after your progress allows you access to your innermost thoughts, which gives clarity during the journey.
Expert Tip: As progress is made toward each goal, reviewing your notes and thoughts is insightful! It provides motivation to keep going and allows you to look back over your journey and appreciate how far you’ve come since setting out on your path toward self-improvement.
The Takeaway
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Here’s a quick recap for reaching your weight loss goals:
1. Celebrate small wins: Celebrating small wins along the way can help keep you focused and motivated on your larger goal. Acknowledge each step forward as an accomplishment and reward yourself with something special, like a massage or a night out with friends.
2. Visualize your goals: Take time to visualize what achieving your goals would look like in detail. Connect to how you feel as you get closer. This will help remind you why you are working on these new habits and motivate you to keep going even when things get tough.
3. Find inspiration: Surround yourself with positive people who have achieved their goals or are currently working towards them. Reading stories of success from others can also provide great inspiration and motivation for your own journey ahead.
4. Break down goals into manageable steps: Breaking down large goals into smaller steps makes them more manageable and less intimidating, which helps maintain motivation levels over time. Make sure the steps are realistic and don’t become overwhelming. Setting unrealistic expectations can lead to discouragement rather than motivation if not met quickly enough.
At the end of the day, weight loss is hard! You need to dig deep inside, find your grit, be patient, and stay the course.