Let me tell you a quick story about a friend of mine who, for the sake of anonymity, we’ll call Joshua.
Ever since I’ve known Joshua, he’s been overweight.
And, ever since I’ve known him, he’s been talking about how he’s going to turn things around and lose weight.
(I’ve known him since I was 16!)
That’s 5 years that Joshua has been saying he’s going to lose weight, without actually succeeding.
And you know what the sad thing is?
He knows exactly how to lose weight.
He knows the types of foods he should be eating, he knows how many calories he needs to be eating, and he knows how much exercise he needs to be doing.
Yet he hasn’t lost a pound of fat since the day I met him.
Can you guess why Joshua’s managed to fail over and over again for the last 5 years?
It’s simple; he’s experienced nothing but failure because his motivation SUCKS.
No matter how much you know (or think you know), it means nothing if you aren’t motivated enough to actually do it.
So, in the rest of this article, I’m going to share a few tips that will help Joshua to motivate himself to lose weight.
(And, hopefully, it’ll help you too.)
How To Motivate Yourself To Lose Weight
1. Make sure your goals are SMART
And when I say smart goals, I’m not talking about a goal that’s intelligent.
Specific, Measurable, Attainable, Relevant, and Time-bound.
An example of a regular goal might be; “I want to lose weight.”
An example of a SMART goal would be; “I am going to lose 36 pounds of fat in 12 months.”
This goal is specific (weight loss), it is measurable (36 pounds), it is attainable (36 pounds in 12 months is definitely achievable), it is relevant (losing fat will lead you to a happier life), and it is time-bound (12 month deadline).
Having a SMART goal forces you to work towards it every day, because it is no longer just a want (e.g. “I want to lose weight.”), it is a plan that you can follow through with.
2. Break down your big goals into smaller goals
Sounds simple enough, but you’d be surprised at how often we create these huge long-term goals and then freak out when we’re making no (or slow) progress towards them.
Take your main goal (x amount of weight loss in x time), and break it down to monthly, weekly, and even daily goals.
An example from my life is that I wanted to be able to run 12km in 60 minutes.
At the time, it took me around 72 minutes, and every time I ran I thought I was making no progress towards my goal.
So instead of giving up, I created smaller goals.
“By the 8th of February, I’ll be able to run 12km in 69 minutes.”
And, you know what?
Come the 8th of Feb, I could do a 12km run in under 69 minutes.
Eventually, I got my 12km time down to under an hour, all because of the small goals I created along the way.
3. Think about WHY you want to lose weight
This is actually a really neat trick, and helps me whenever I feel like I can’t be bothered doing something.
The next time you want to skip your gym session, or cheat on your diet by eating pizza, try asking yourself WHY these things are important.
WHY do you need to go to the gym?
WHY do you need to eat healthier?
Because it’s going to help you lose weight, obviously.
Well, WHY do you want to lose weight?
To look sexier? To live longer? For your kids?
Think about WHY you’re trying to lose weight whenever you lose focus, and I guarantee you’ll get back on track.
4. Track your progress
Nothing boosts your confidence and motivation more than seeing your progress first hand, but it’s not always possible to “see” your progress with weight loss.
Sometimes you’ll lose weight on the scales, but you’ll look exactly the same.
Other times you’ll lose no weight at all, but you’ll look thinner.
If you’re keeping track of your progress (calories, exercise, water, weight, etc), even if there is no change easily visible, you’ll still know that you’re making progress based on what you’ve been tracking.
Every time you go for a run, mark down the distance and time, chances are you’ll be getting faster and faster every single week.
Track your calories for every meal, and before you know it, your diet will be healthier and lower in calories, which is another sign that you’re on the right path.
Finally, track your weight by stepping on the scales at the same time of day, every day, and finding the average weight for the week.
Example: weigh yourself Monday-Sunday, find the average (weekly total / 7), and compare this number to next weeks number.
This way you’ll avoid the day to day fluctuations in your weight, and only compare week to week changes.
5. Stay positive, drink plenty of water, and get a decent sleep
This isn’t just a way to boost your motivation, it’s also way to boost your entire LIFE.
Seriously, if you can stay positive, drink enough water, and get a good nights sleep, you’ll be unstoppable.
You’ll feel more awake, more alert, happier, more motivated, the list goes on and on.
How much water is plenty of water?
It varies from person to person, but chances are, it’s about double the amount you currently drink on any given day.
(I know, that seems like a lot, but most people just don’t drink much water.)
A good strategy to ensure you drink enough water is to carry a drink bottle with you at all times.
Personally, I don’t go anywhere without my 1.5L bottle, and am constantly sipping from it.
As for sleep, 7-9 hours is a good amount for most people.
I’ve found that the total amount of sleep is irrelevant for me, but rather, the quality of sleep is what is important.
Sometimes, I get 6 hours of good sleep and feel fine.
Other times, I’ll sleep for 10 hours but be woken up by an alarm, and I’ll feel terrible.
Once you know what you need; more hours of sleep in total, or more hours of quality sleep, you can work on increasing that type of sleep.
There you go, now you know exactly
How To Motivate Yourself To Lose Weight
(Tip: Possibly the best motivation of all is gained after you join the mailing list, which you can do below!)