5 Ways to Stay Motivated During your Weight Loss or Fitness Journey

So you finally started that fitness program or are committing to weight loss! 

Or perhaps you are just making smaller changes, like meal prepping once a week or making it to the gym a little more often. 

You’re feeling that rush of excitement that comes from simply starting. You’re getting that workout routine figured out. Your meals are planned. Perhaps you even took that ‘before’ picture to track progress. You’re ready to go! 

That excitement may last for quite awhile, especially if you’re seeing results. However, after say, a month.. or maybe even a week or two, the excitement has faded. The momentum when starting off just isn’t there anymore and you for whatever reason, you just don’t want to stick with it. 

First, I really want to make it clear that this is perfectly normal. I, too struggled with motivation and still do sometimes. Because it is so common, today I am sharing 5 tips for 1. Staying consistent despite a lack of motivation and 2. How to get that motivation back. These are all tips I use myself. 

So, if you are either struggling to stay motivated or just want to be prepared if it happens (or when it happens if we’re being realistic), here are 5 tips to help you stay on track:  

 

1. Remember your ‘why’:

Why are you committing to weight loss or other fitness goals in the first place? Why is it important and why does it matter to you? 

For example, my ‘why’ was that I wanted to finally feel like I was living my life to the fullest. To do that, taking better care of myself was essential. My ‘why’ was also to dig myself out of a very dark time in my life. I struggled with disordered eating and wanted to recover and improve my relationship with food. Anytime I felt like giving up, I reminded myself of why I was doing all this, and it helped get me through. My ‘why’ has evolved over time, and yours likely will, too. 

Your ‘why’ may not always be strong enough for you to wake up every morning ready to conquer all your goals, but if your ‘why’ is truly meaningful to you, it should be enough for you to want to stick with it even when times are tough. In turn, you will hopefully start feeling more motivated because you are seeing progress. 

2. Take Consistent Progress Photos & Regularly Track Progress:

It is helpful to stay consistent and mindful throughout the process. No, that does not mean weigh yourself every day. I just mean that you should consider taking progress photos every couple weeks or so. You could also take time every week to reflect on how you are doing. Celebrate all your wins. Think about what is working well and what isn’t. Consider what changes you should make going forward. Staying mindful in the process helps you to stay on track and be reminded of your goals. 

3. Find Motivation Beyond Aesthetic Goals:

Let me first say that having aesthetic goals is perfectly FINE. There is nothing wrong with you for wanting to look a certain way. It’s ok if you want to lose body fat, tone up, or be more confident with yourself. I have plenty of those goals as well. 

However, you’re much more likely to be consistent with your routine if you’re finding other beneficial aspects. 

For example: Are you feeling better? Do you notice that you’re sleeping better? Are you more alert and energetic throughout the day? Personally, I felt empowered by doing something good for myself. 

There are so many benefits to eating well and exercise that go beyond how you look. The more benefits you find, the more likely you will feel motivated. If you’re having a bad time, of course you would want to give up. 

4. Switch Up Your Routine:

Sometimes, you’re just bored with your routine. This is understandable, especially if you haven’t changed anything in multiple weeks or months. I recommend switching things up every 6-12 weeks. Here are the most basic ways you can do that: 

• Try new recipes: I often scroll through Pinterest and see if anything catches my eye. Youtube and blogs are a great place to look as well. For example, I recently posted a Youtube video, as well as a blog post showing what I ate to lose 90lbs, as well as what I am currently eating in a typical day. I know some people like to eat the same meals every day (I am one of those people), but after awhile, it may be helpful to switch a meal or two out of your rotation. 
• Switch up your workouts: After a couple months, your body is going to get used to the same routine. You are also likely to feel bored and uninspired if you are never changing things up. You could try out a new program or a different machine at the gym. If you are only doing cardio, consider incorporating weight training into your routine. You could also find new workouts to try out on YouTube or Instagram. I actually post 2 workouts per week on my Instagram account. 

I’m not necessarily saying you have to change up every single thing about your routine (unless you think that’s the best decision). Sometimes, just adding a new meal or tweaking your workouts can be a great way to keep things fresh. So if you’re feeling bored or dissatisfied, it is probably time to switch things up. Identify what isn’t working and go from there. 

5. Rest Properly & Treat Yourself on Occasion:

Self-discipline and consistency are important for long-term results, but make sure you are still resting and treating yourself. A mental and physical break from your routine can decrease your chance of burning out. I usually give myself a “cheat day” once every week or two, depending on how I’m feeling. Also, I take 2 rest days per week so my body can recover properly. 

I preach health and fitness all day, but I also think you should enjoy your life. If that means taking an occasional weekend off and going “off track”, then that’s ok. When you get back to your routine, your body will bounce back. It will be ok. You have your whole life to make gains, lose weight, and to be the healthiest version of yourself. Yes, I do encourage you to show up for yourself as often as you can, but a cheat day here and there won’t kill you and may even be better for you in the long run. Deprivation is not sustainable. Remember, it is about what you do most of the time. Balance is key. 

Hopefully, these 5 tips gave you some ideas to get your motivation back. Whether it’s switching up your routine or reminding yourself why you’re doing this, you are better able to enjoy this process. While there are many challenges along the way, I really do believe that health and fitness are meant to be enjoyed. Setbacks are inevitable, but find reasons to keep showing up!