The other day one of my clients asked me the million dollar question when it comes to fat loss, "How can I motivate myself to do my workout and stay on my diet?" Motivation is a complicated issue when it comes to fat loss. From my experience as a trainer, I have found a few key principles that help.
1) Avoid the "Shock and Awe Approach."
First of all, know that motivation and willpower is something that grows with each success. At the beginning of your fat loss journey your motivation will be much like a teenager, you'll be full of enthusiasm and energy but you'll be easily side-tracked and slightly dangerous. When we start something new like a fat loss program, many of us want to go all out. We want to start working out everyday and we want to lose 10lbs. the first week. We want to run 5 miles everyday like the skinny girl down the street. We want to take the "Shock and Awe" approach to fat loss. But let me tell you, there is such a thing as being too enthusiastic and aggressive with your fat loss. In all areas of life, things that happen quickly usually burn out jut as quick.
Yes, I know that your friend who lost 20 lbs in ten days doing (fill in the blank) diet, is impressive. But a year later did they keep the fat off? Do they look healthy and vibrant or saggy and deflated? The latter is often the case with quick fat loss. Not only is this not wise, but you are trying to run before you can walk. And you will fail. There are very few shortcuts in life and the same is true with fat loss. Trying to do too much too soon is the ultimate recipe for failure. You will burnout quicker than a reality show celebrity. Not to mention that quick fat loss (anything faster than 2lbs per week if you're not in the obese category) results in loss of muscle tissue which lowers your metabolism and ruins your figure. You will simply look like a smaller version of yourself with all the same bulges and cellulite because you have lost muscle, and very little fat!
That leads me to my second piece of advice:
2) Have realistic goals.
Realistic fat loss is 2 lbs of fat per week as previously mentioned, or less if you have under 20 lbs. to lose. If you have under 20 lbs to lose, aim for 1 lb per week. Yes, that can seem incredibly slow. But, I promise, the slower you go, the more likely you are to keep it off and the less likely you are to lose muscle.
I will never forget the day that one of my clients told me that after she told her friend about her 17 lbs fat loss in 9 weeks her friend responded "doesn't that make you discouraged that you haven't lost more?" Are you kidding me?! That is 17 lbs of pure fat that is now gone. 17 lbs of fat that had you simply continued doing what you were doing before would still be sitting on your midsection and thighs. That is an average of a 2 lbs. of fat loss per week. If you wanted to lose any more you would have to lose water weight and muscle tissue as well. Next time you hear an inflated weight loss claim, like someone who lost 30 pounds in 30 days, realize that they have lost water weight and muscle and probably only 8-10 of those 30 lbs was actual fat. Doesn't sound quite as good anymore, now does it?
3) Aim for consistent effort, NOT perfection.
If you approach your fat loss journey with an "all or none attitude" or perfectionism you will fail. No one is perfect, not even lean, fit individuals are perfect. If you aim for perfection and miss, your motivation is going to die the first time you make a mistake. Aim for 80% compliance and your results won't just be average, they'll be phenomenal. If you miss your workout one day, if you give-in and eat an extra slice of cheesecake, if you have pizza for breakfast...treat it as an isolated event and move on. The whole day isn't ruined. You are allowed to wiggle room. Consistency is key, not perfection if you want to keep your motivation high and your discouragement low.
4) When all else fails, go into "Auto-pilot."
Habits are a set of actions that have become second nature. You no longer have to consciously think of them, you brain has become so efficient at them that your subconscious takes over. Obviously some habits are bad, but many habits are good. Take for example driving. After a while driving becomes second nature, you don't have to think about pushing the pedals or steering the wheel. Form a habit with working out and eating healthy. Find a set time of day that you are going to workout. After a while you won't have to ask yourself whether you are going or not, you will just get into your workout clothes and go. Same with eating healthy. If you establish a healthy eating routine, you will begin to automatically grab the foods that are good and you will not have to debate with yourself over what you will eat.
Habits are the worn paths in our brain, the ruts in the road that keep us from veering off. However, if you do not do the actions long enough, you will not form the ruts. Remember, consistent effort is key. Consistently making good, healthy choices is going to create the habits. Habits will not form from occasional effort. It takes an average of 6 weeks to form a habit. So keep going, soon enough your new, healthy habits will form and replace your unhealthy, fattening habits.
5) Know WHAT is motivating you.
Why do you want to lose the weight? Do you have a big event coming up? Are you going on vacation? Is your High School reunion coming up? Is a spouse encouraging you to lose weight? Is your health suffering? Are you depressed? Do you have to lower your blood pressure? Do you want to be there for your kids when they are older? Is your life at risk? Have you grown out of your clothes? Did you just have a baby? The reasons are endless. But you need to define exactly why you want this change.
Is your reason good enough? For some people, they just have a few pounds to lose for vanity. It has nothing to do with health or life expectancy. They just want to fit into a smaller pair of jeans. Fair enough. But when the rubber hits the road, when you are making a choice eating out with friends or family who are pressuring you to eat something that doesn't fit within your diet, is your reason going to be enough to say no? Is your reason going to be enough to get out of bed in the morning when your kids kept you up all night and you are exhausted. Is it going to be enough when you are pushing yourself through your last set of an exercise and you have nothing left to give. I hope so. If not, then you're reason isn't good enough.
Find a reason that can motivate you through the hard times. For example, focus on your health and happiness. Realize that when you are at one of those critical decision making moments that you are making a choice between an unhappy, unhealthy you and a vibrant, energetic you. Trust me, there will be several moments when you have that choice to make. And if that choice becomes a choice of either making your trainer disappointed or enjoying yourself with your friends or family through good food, guess which choice you're going to make? So make that decision making moment about something more, something bigger than just a pair of jeans or a number on the scale and I promise you will find motivation and within you that you didn't know existed.
1) Avoid the "Shock and Awe Approach."
First of all, know that motivation and willpower is something that grows with each success. At the beginning of your fat loss journey your motivation will be much like a teenager, you'll be full of enthusiasm and energy but you'll be easily side-tracked and slightly dangerous. When we start something new like a fat loss program, many of us want to go all out. We want to start working out everyday and we want to lose 10lbs. the first week. We want to run 5 miles everyday like the skinny girl down the street. We want to take the "Shock and Awe" approach to fat loss. But let me tell you, there is such a thing as being too enthusiastic and aggressive with your fat loss. In all areas of life, things that happen quickly usually burn out jut as quick.
Yes, I know that your friend who lost 20 lbs in ten days doing (fill in the blank) diet, is impressive. But a year later did they keep the fat off? Do they look healthy and vibrant or saggy and deflated? The latter is often the case with quick fat loss. Not only is this not wise, but you are trying to run before you can walk. And you will fail. There are very few shortcuts in life and the same is true with fat loss. Trying to do too much too soon is the ultimate recipe for failure. You will burnout quicker than a reality show celebrity. Not to mention that quick fat loss (anything faster than 2lbs per week if you're not in the obese category) results in loss of muscle tissue which lowers your metabolism and ruins your figure. You will simply look like a smaller version of yourself with all the same bulges and cellulite because you have lost muscle, and very little fat!
That leads me to my second piece of advice:
2) Have realistic goals.
Realistic fat loss is 2 lbs of fat per week as previously mentioned, or less if you have under 20 lbs. to lose. If you have under 20 lbs to lose, aim for 1 lb per week. Yes, that can seem incredibly slow. But, I promise, the slower you go, the more likely you are to keep it off and the less likely you are to lose muscle.
I will never forget the day that one of my clients told me that after she told her friend about her 17 lbs fat loss in 9 weeks her friend responded "doesn't that make you discouraged that you haven't lost more?" Are you kidding me?! That is 17 lbs of pure fat that is now gone. 17 lbs of fat that had you simply continued doing what you were doing before would still be sitting on your midsection and thighs. That is an average of a 2 lbs. of fat loss per week. If you wanted to lose any more you would have to lose water weight and muscle tissue as well. Next time you hear an inflated weight loss claim, like someone who lost 30 pounds in 30 days, realize that they have lost water weight and muscle and probably only 8-10 of those 30 lbs was actual fat. Doesn't sound quite as good anymore, now does it?
3) Aim for consistent effort, NOT perfection.
If you approach your fat loss journey with an "all or none attitude" or perfectionism you will fail. No one is perfect, not even lean, fit individuals are perfect. If you aim for perfection and miss, your motivation is going to die the first time you make a mistake. Aim for 80% compliance and your results won't just be average, they'll be phenomenal. If you miss your workout one day, if you give-in and eat an extra slice of cheesecake, if you have pizza for breakfast...treat it as an isolated event and move on. The whole day isn't ruined. You are allowed to wiggle room. Consistency is key, not perfection if you want to keep your motivation high and your discouragement low.
4) When all else fails, go into "Auto-pilot."
Habits are a set of actions that have become second nature. You no longer have to consciously think of them, you brain has become so efficient at them that your subconscious takes over. Obviously some habits are bad, but many habits are good. Take for example driving. After a while driving becomes second nature, you don't have to think about pushing the pedals or steering the wheel. Form a habit with working out and eating healthy. Find a set time of day that you are going to workout. After a while you won't have to ask yourself whether you are going or not, you will just get into your workout clothes and go. Same with eating healthy. If you establish a healthy eating routine, you will begin to automatically grab the foods that are good and you will not have to debate with yourself over what you will eat.
Habits are the worn paths in our brain, the ruts in the road that keep us from veering off. However, if you do not do the actions long enough, you will not form the ruts. Remember, consistent effort is key. Consistently making good, healthy choices is going to create the habits. Habits will not form from occasional effort. It takes an average of 6 weeks to form a habit. So keep going, soon enough your new, healthy habits will form and replace your unhealthy, fattening habits.
5) Know WHAT is motivating you.
Why do you want to lose the weight? Do you have a big event coming up? Are you going on vacation? Is your High School reunion coming up? Is a spouse encouraging you to lose weight? Is your health suffering? Are you depressed? Do you have to lower your blood pressure? Do you want to be there for your kids when they are older? Is your life at risk? Have you grown out of your clothes? Did you just have a baby? The reasons are endless. But you need to define exactly why you want this change.
Is your reason good enough? For some people, they just have a few pounds to lose for vanity. It has nothing to do with health or life expectancy. They just want to fit into a smaller pair of jeans. Fair enough. But when the rubber hits the road, when you are making a choice eating out with friends or family who are pressuring you to eat something that doesn't fit within your diet, is your reason going to be enough to say no? Is your reason going to be enough to get out of bed in the morning when your kids kept you up all night and you are exhausted. Is it going to be enough when you are pushing yourself through your last set of an exercise and you have nothing left to give. I hope so. If not, then you're reason isn't good enough.
Find a reason that can motivate you through the hard times. For example, focus on your health and happiness. Realize that when you are at one of those critical decision making moments that you are making a choice between an unhappy, unhealthy you and a vibrant, energetic you. Trust me, there will be several moments when you have that choice to make. And if that choice becomes a choice of either making your trainer disappointed or enjoying yourself with your friends or family through good food, guess which choice you're going to make? So make that decision making moment about something more, something bigger than just a pair of jeans or a number on the scale and I promise you will find motivation and within you that you didn't know existed.
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