People often ask me how I stay so motivated to always be on top of my exercise routine and nutrition– as if I don’t struggle with it sometimes too! Motivation is not something that some people magically always have, and you don’t. It is more about consistently focusing on the benefits of the habit you are trying to strengthen while learning to circumvent the common brain traps we sometimes put ourselves in. This is how you will set yourself up for success to lose weight and exercise more!

It’s Mindset Over Motivation

In order to stay consistent, you must learn to think about motivation differently and recognize when you are engaging in self-sabotaging thoughts. Here are some of the most frequent thought processes I see in my clients. Ask yourself if you are guilty of any of these as well. After all, acknowledging them is the first step to breaking free from them!

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The Motivation Traps That Keep You From Losing Weight and Exercising

#1 – The Will Power Trap 

“If I had just enough willpower, I could…”

In reality, you are not your brain, and willpower is not the answer when it comes to motivation. Here are some helpful tips to help you learn to deal with some of the most common challenges we face when trying to lose weight and exercise.

“If I had more willpower, I would not eat junk food”

To set yourself up for success, you need to take away the foods that are causing you to fall off track and be more mindful of what you are eating. Do a tour de pantry and divide the foods into groups of colors, for example

• Red foods are the ones you can’t eat = allergy, unhealthy – donate these and don’t buy them again
• Orange foods are the ones you eat occasionally – only buy a few of these items so you don’t go overboard (chips, chocolates, other treats, etc.)
• Green foods are ones you can eat any time – buy as many as you need at a time so you don’t waste food (create a meal plan)

#2 – The Right Program Trap

“If I had just the right exercise program…”

No exercise program is going to work for you if you don’t. That means it’s not the program causing an issue – it’s your choice. As funny as it may seem, I don’t ALWAYS enjoy my workouts, as they are meant to be challenging and sometimes make me sore! Staying consistent is hard, so I keep my focus on how I know I will feel afterward, and I definitely never regret working out!

You may also get impatient with not seeing your results from a workout instantaneously. You have to stick with a program long enough to give it a chance, and you will see gradual results over time! Before you know it, you will look at your progress pictures and notice the differences! 

#3 – The Comparison Trap

“If I was more like my friend…”

Theodore Roosevelt said, “Comparison is the thief of joy,” and he was right! Comparing yourself to anyone else is a losing battle because you are not them! Your bodies will respond differently to workouts and eating regimens, so you need to do what works best for you and learn not to compare your progress to another person. 

Remember to be realistic about what you can achieve based on your body type and preferences. Find what inspires you to dive deeper into your health and fitness journey (maybe a cooking class or a certain type of exercise). You can always have your friend work out with you and you two can share health and fitness tips together!

#4 – The Blame Trap 

“My (husband, family, friends, etc.) keep sabotaging my efforts”

It is important to have a support system when you are working to achieve a goal. Talk to your family and friends about your goals, inform them about your intention to exercise, and be more conscious of your eating habits. Compromise on what to buy to eat together. For example, get several smaller ones instead of getting the big tub of ice cream! 

In regard to exercise, you can also choose activities that everyone enjoys doing together. Maybe a favorite family sport or workout class! You can also get involved in fitness programs in your community, like joining a walking group or trying a new workout class.

Now that you’ve identified what thoughts may be holding you back from achieving your weight loss and exercise goals, here are my five best tips to keep yourself motivated along the way.

5 Ways to Motivate Yourself to Lose Weight and Exercise

• Change the way you talk about your goals

Words are powerful. You may not realize that the negative things you say casually to yourself or others about your fitness journey may really be affecting your mindset. Try to think and talk positively about your weight loss and what concrete steps you’re going to take. That kind of positive energy is infectious, and you will find yourself really believing you can do it!

• Pick a plan that fits your lifestyle 

If you’re always ordering takeout for lunch and giving in to your unhealthy food cravings, try to meal prep once a week! Make your lunches ahead of time when you’re not experiencing an intense craving, and you will set yourself up for success! 

Depending on your work schedule, you’ll need to find the best time for you to work out too. Maybe you’re an early bird, and working out at the crack of dawn energizes you just the right way to start your day! Others might feel more lively at night, so working out with them may work great for them. Pick a time frame that fits best in your life and stay consistent with it!

• Anticipate roadblocks

Even though I talked above about how your brain might try to sabotage you, that doesn’t mean you will be absolutely immune to it in the future. Sometimes, we are going to have hard days or be more busy than usual, and we may fall off track. Don’t beat yourself up when this happens (and it will) so you don’t get stuck in your limiting thoughts again. Instead, come up with a goal you are going to achieve the next day. That way, you can still know you are putting the intention out there to stay consistent with your goals. 

• Don’t be afraid to ask for help

Changing your life is not easy, but it is worth it! And you don’t have to do it alone. Maybe you have a great workout in class, but your workout buddy is struggling with it. Consider helping them and encouraging them to make it through! When you have hard days, they will remember how you uplifted them, and they will be there for you when you need help!

• Set up SMART goals 

This stands for:

S – Specific

M – Measurable

A – Achievable

R – Realistic 

T – Time-bound

Some examples of SMART goals include:

• I will run or bike for 30 minutes for five days next week.
• This week, I will eat three servings of vegetables every day.
• On Sunday, I will have 1 scoop of ice cream.

When you create specific and realistic goals for yourself every day, achieving your ultimate goal to lose weight and exercise more seems more attainable. Practice writing down your weekly objectives, and you will see the great progress you make over time!

For other ideas on how to measure your progress, check out my blog: 5 EASY WAYS TO MEASURE YOUR FITNESS PROGRESS.

Being and staying motivated to lose weight and exercise is important for long-term health. If you decide to take off a few days, it’s not the end of the world. But you have to get back to where you left off or make changes if you didn’t like your first attempt. 

Remember to give yourself flexibility and celebrate the little successes along the way!

If you’re struggling with the answer then dig a little deeper. Motivation doesn’t come from an external force or from waving a magic wand; it comes from within you. What you REALLY want and how important it is to you and your health is what will make all the difference.