weight loss and exercise - When Motivation Is Not Enough!
When you're pursuing a weight loss and exercise goal, it's all very
well being told you need to work on your motivation. However, you're
very seldom told how to go about doing so. Taking a 'blanket' approach
to your motivation as regard your weightloss and exercise goal just won't
Because what suits one woman will not suit another. You're as individual
as your needs, so to succeed, you'll need to understand what it is
that drives you. Armed with this knowledge on 'how' to maintain
your motivation and you're halfway to achieving your weight loss and
It's natural to feel an initial and overwhelming sense of motivation
toward your weight loss and exercise goal, your healthy weight loss diet, or any other goal for that matter.
But what happens when your level of motivation wane and you just don't
feel motivated to carry through on your actions, even though you know how
important they are to achieving your goal?
There's absolutely no point
in pursuing a goal when you're feeling less than enthusiastic about it
or having to drag yourself through, what perhaps has become a daily
Could it be that your choices and/or actions are not the right ones
for you? What I'm about to share with you will help you to clearly
identify all your available options, appropriate to your weight loss and
exercise goal. This knowledge will enable you to make informed
choices and to take action that is appropriate to your value-base, as
you build and maintain your motivation, ensuring your success with
your weight loss and exercise goal.
How values affect motivation
Your starting point for increasing your motivation must be a close
examination of your personal values so as to develop an awareness
of your goal in relation to those values -
personal health values exercise.
By aligning your weightloss exercise goal with values that are important to you, you'll better
understand the priority of your goal. For example, let's say that
that you're a very outgoing person who like nothing better than
getting out of the house for long country walks or even spending a
few hours at a time window shopping.
By aligning this value
(something you particularly like doing) to your weight loss and
exercise goal, and opting to jog on your trails or to walk instead of
driving around town, you'll be far more successful at maintaining
your motivation toward your weight loss and exercise goal. You'd
most probably not want to be working out at home to an aerobics
video when your mind is on something else you'd rather be doing - like
window shopping on a beautiful day.
Similarly, if variety and challenge is what you need, there's only
so much window shopping you'll need. So how about satisfying that
nature trail hobby you've been meaning to take up!
Now, let's apply this same principle to the numerous methods of weightloss exercise programs available to you. In the self-help
department, you might for example want to research
jogging exercise or a selection of other weight loss activities you can do yourself.
Perhaps some weight-loss exercise tips
would prove another valuable source of information. Or even
an inspirational weight loss book.
Weight-loss diet might also be a further priority, since you
may want to ensure your adequate intake of food health vitamin.
Or, how about a comprehensive fat loss program that will not only remove body fat but guarantees increased energy, health and vitality?
Are you over 40 and could really benefit from some
inspirational anti-aging, health and
weight loss advice?
Could you even do with some help on goal-setting your healthy eating plan? or even
get further information on a healthy eating Mediterranean diet?
Does this fit comfortably with your values and needs? Or, are you the kind of person who thrives on interaction with other people and would benefit from a
consultation with an expert or from the supportive environment
of a healthy eating, weight-loss forum? The choice is yours -
you choose what you think is right for you. If you don't like water - why opt for swimming?
Is your weight loss and exercise goal to be supplemented with a
low fat or low carb diet or are you intent on following a healthy low calorie and vegetarian diet.
Alternatively, you might want outside support, in which case you'll need to research
the best weight loss programs. Perhaps you could start with two or
three, such as the
living raw food diet?, Atkins Diet or
the Mediterranean Diet.
You might prefer the additional support and encouragement from pursuing
your weight loss and exercise goal by joining a weightloss centre.
You'll find that some will also have the option of online support groups
or forums. For example, Weight Watchers or Medifast.
Whatever your preference, you'll undoubtedly benefit from joining a
well managed weightloss forum. Along with the excellent source of
support forums can give, you'll also gain a great deal of information
and develop your knowledge-base on matters such as a healthy weightloss diet and nutrition; learning
from other women's personal experiences; becoming more informed as to
the different diets and their effectiveness; getting answers to your
questions and even pick up some helpful weightloss dieting tips.
There is also additional support from organisations such as
Overeaters Anonymous and TOPS, if you consider yourself as being
heavily overweight or having obesity.
Whatever you decide, your choice
must be a comfortable fit with your value base and your personal
Here are some additional important questions you'll want to journal and
give your undivided attention to:
Self-questioning to increase
What would achieving my weight loss and exercise goal mean to me?
What aspiration or expectation would it fulfill?
What sort of person would achiving my loss weight goal make me?
How else would my weightloss and exercise goal benefit me?
What is currently preventing me from achieving my weightloss goal?
What else might stop me from achieving my exercise and weightloss?
What barriers might I encounter on my way to achieving my goal?
If I could have my weightloss goal right now, would I take it?
Did you pause or hesitate on the last question? If so, perhaps you'll
want to journal the possible reasons for your hesitation. Could it
be that you're not really ready? Are you pursuing this goal for you
and you alone, rather than for someone else's benefit? When
you're able to answer these questions with total honesty and clarity,
you'll find that your motivation toward your exercise and weight loss
goal will be intact.
You're now ready to move on to the Action stage of your
weight loss and exercise goal. This is where you stop thinking
about it and start doing it.
To do so, you'll need to break down
your bigger 'weight loss and exercise' goal into smaller achievable
steps. For example, 'I will exercise and lose weight'
(which is the bigger goal), becomes 'I am going to research via the
Internet, a good weightloss and exercise book'.
example: 'I am going to research fully the three best online
weight loss diet programs'. When are you going to do this? Today!
Ongoing, sustained yet small actions will without doubt feed your
motivation toward your weight loss and exercise goal. But, you must
engage in a dialogue with yourself about your goal and how best to
Here are examples of how this dialogue could run.
Remember, - use your journal to record your questions and answers.
What can I now do toward achieving my weightloss and exercise goal?
What one thing can I do this minute toward my weightloss motivation?
What other number of things can I do to get the ball rolling?
Now that you've identified that one, first thing, draw up an
action plan to clearly state that mini goal, when you're going to do
it and what exactly you're going to do.
You'll find all the resources you need, including health
goal forms and worksheets to set your weight loss and exercise goal here. You might also want to consult this guidance on healthy
weightloss diet and exercise and this weightloss goal example too.
Self help: motivation techniques
Once you've achieved your first small step (your mini goal) toward
your bigger weight loss and exercise goal, your motivation will soar.
You'll have worked toward that outcome and you'll be delighted with
your results. Simply continue with the actions you identified in
your journaling exercise questions and answers, using these to
set yourself further mini goals.
For example, once you have
researched information on your weight loss and exercise goal, you
will now want to select one two or three different weightloss
exercises you can do throughout the week.
For instance, is the
gym for you? Could you consult with the personal trainer?
Are you going to walk every day to work? Are you going to swim
3 times per week as well as jogging twice weekly? Whatever you
decide, remember - its got to fit.
When you're in tune with your personal values, you'll be adept
at using self-motivation techniques to achieve your goals.
Here are some self motivation tips which are very effective
and will inspire you no end. I have used these techniques to
motivate myself in similar ways.
Do use your own creativity to find
self motivation techniques that suit you. In the meantime,
here are some Weightloss Exercise Goal Tips, in addition to those below:
Don't be a slave to your weighing scale but do weigh yourself
at the start of your weight loss and exercise goal and note
your weight in your journal. Thereafter, you can do this
weekly. Do not lose heart if one week there's no budge. This
is quite normal. Just as you might find you lose more than you
expected in another week. Either way, it'll motivate you
Similarly, you can also take your measurements, particularly
of those stubborn areas you want to wittle down. Don't be
measuring too often - every couple of weeks or so will do.
Seeing improvements is progress and will give your
motivation a much added boost
Find a photo of yourself - which in your opinion, is the
least flattering. Paste it into your weight loss and exercise
journal page, where you can clearly see it every time you
visit your journal (daily I trust). It will serve as a
powerful reminder of the alternative shape and size you now
want to bring into your life
Positive visualisation is one of the most powerful self-
help techniques for maintaining your motivation. If you
don't believe me, just think about the last time you saw
that 'must have' dress. Did it not occupy your thoughts
day and night - and did you not work yourself up into a
frenzy just thinking about where you were going to wear
it, what accessories you were going to team it with or
even how you were going to style your hair etc., Trust me
you were visualising and you know what - I bet you ended
up getting it even if you couldn't afford it at the time.
Do the same with your loss weight goal and especially first thing in
the morning and last thing at night - just before you go
off to sleep. Your subconscious will be busy working
away to help you materialise your weightloss goal.
keep raising the bar. Once you've achieved your
weight loss and exercise goal, don't just leave it at that!
Set yourself further goals to maintain your weight loss
and/or expand on your goal further by committing yourself
to a healthy eating plan
Do remember to plan a small reward for yourself, on
attaining each milestone - e.g. a small weekly treat to
say 'well done'. Do lavish praise on yourself for every
successful stage you complete - this is very important for
making you feel 'you matter'
These are but a few of the numerous ways you can work on your
self-motivation and keep up the momentum toward your weight
loss and exercise goal. Sure, you'll encounter challenges
along the way - learn how to manage
barriers and blocks. But deal with them you must. Don't
simply see them as 'problems', because this mindset
will lead you to making excuses for not pursuing your weight
loss and exercise goal.
"Nothing is more powerful for your
future than being a gatherer of good ideas and information. That's
called doing your homework".
You'll find further guidance on how to write your goal at
personal goal setting.
Just click on all the links for some really useful information
on all aspect of setting your weight loss and exercise goal.
Your weight loss and exercise will undoubtedly include a secondary
weight loss diet goal. You'll find further information on this, at:
goal setting your
healthy eating plan
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