New Year Weight Loss: Motivation

Maintain and Regain Motivation

As we near the end of January.  Many people begin to struggle with their weight loss and fitness goals.  There are many factors that contribute to “failure” of diet and fitness plans.  Here are some ways to help get back on track.

1.       Analyze your barriers.  This is probably the most important aspect of achieving success.  Figure out the things that are keeping you from achieving your goals.   One of the most common barriers to health and wellness is time.  We are so busy in this society that our health sometimes is put aside.  The good thing about this barrier is that it's concrete and objective.  It takes work to overcome this barrier but it's something that is task oriented.  With planning, preparation and practice, it can be achieved. 

2.      Beware Saboteurs.  A saboteur is a person who interferes with your success.  Saboteurs take the form of spouses, best friends, coworkers and your children.  Sabotage isn’t always malicious but it can interfere with your goals.  The first thing to do is communicate your goals.  Let’s say a coworker brings in brownies that you “just have to try”.     You can politely thank the coworker but explain you’re on a very specific eating plan and you do not want a brownie.   At my house I pre-prepared specifically portioned meals which were in individual containers (We’ll discuss this more during the section on meal preparation).  My spouse unintentionally took some of these meals to work for his lunches.  I had to politely explain that these were specific portions for me but I offered to make some for him as well. 

      The amount of time and effort required to explain your goals to others depends on the specifics of the relationship and the amount of support you need from that person.  Usually it’s best to be polite.  Use phrases like “I’d appreciate it if you didn’t offer me dessert while I’m trying to achieve this goal”. Ultimately, remember that you cannot control the actions of others but only your own.   

3.   Analyze your goal.  Is your goal measurable and attainable?  Is it reasonable?  Sometimes, fitness and weight loss goals in January are very optimistic.  We may have good intentions but if we set our goals too high we can become overwhelmed.    It may be better to take a large goal and break it down into smaller pieces.    Also, it’s important to be flexible.  Life can be unpredictable and we may need to make adjustments to our goals.   

4.    Don't be afraid to Ask for help.  It may be as simple as asking a friend or spouse to encourage you and help keep you on track.   Many are willing to do this but ultimately it is you who is responsible for your own actions.   You may wish to hire a health coach or personal trainer.   Some people find it easier to take direction from a person in a certain role.  Working with a coach also increases accountability which improves success. 

If you’re sabotaging yourself, it may be time for behavioral therapy.   Many unhealthy behaviors are linked to emotional issues or events.  There may be fear, whether we're afraid to fail or perhaps afraid to succeed.  We may fear loss of control.  The mind is such a complicated thing that we sometimes need help figuring this out. 

I wish everyone encouragement and success in their journeys toward health and happiness. 

Here's to your health.