How can I get motivated?

Question

I need to lose weight- for my health, if nothing else. I know I do, and I always make plans to start a work-out routine and start eating healthy. Problem is, I either only stick to the plan for a week or never start at all. When I think about weight loss I just get depressed instead of motivated- I guess I might get into the mind-set that nothing is going to work. How can I find some motivation instead of depression? What are some tips for getting started on a weight-loss program when you can't afford to go to the gym or buy excercise equipment? Good advice would really be appreciated!

Answer 1

Hello,

This is long and I'm sorry but you really should read it, you'll believe in yourself and know what you can do when you are done.

First of all don't concentrate on weight loss specifically. For some people it is harder to lose weight and takes more time. This is why a lot of people generally lose interest and motivation. Everyone has been brainwashed by shows like the Biggest Loser that when you go on a diet the pounds should melt away instantly.

For some people that works, but typically only for people with a lot of money and free time to do nothing but eat the right foods and work out all the time.

To stay motivated I want you to do this. Get a mirror of some sort and a package of dry erase markers. Put the mirror in or near your kitchen and on the top write your goal for the week. Keep your scale there near it...now if you don't want people to know what you weigh don't write the weight on there, just the amount that you want to lose for the first week. Make it something easy and attainable because you are going to ease into the diet so that you aren't tempted to cheat by the end of the week.

Now figure out times that you could be walking or doing some sort of exercise. You don't necessarily have to walk around town or a track to lose weight...if you don't have a treadmill you can try walking in place while watching your favorite tv shows and taking breaks during the commercials to stretch.

Figure out a goal for how many sit ups or crunches you want to do by the end of a two week period. Then strive to push past that goal. Each week write your weight goal and what you've accomplished on the mirror..you can keep it going down the side or you can keep a note book next to the mirror and keep a tally of your weekly goals while only putting that given week on the mirror.

This will keep you motivated because each time you are tempted to cheat on your diet or skip a day of exercise you'll walk by the mirror and remember all the work you've already done to get where you are and you don't want to cheat yourself out of that hard work.

You can reward yourself once a week or once every ten days by having a meal you really want...a number 4 at McDonalds or whereever else you like...then get back on track. Only buy groceries that are good for you and won't hurt your diet. That way you won't have anything in the house when you are tempted.

Learn to drink more water because that helps flush out all kinds of bad things in your body and helps you to lose weight.. diet sodas because of the carbonation and sodium make you retain water and therefore prevent you from losing weight. They give your belly that bloated look.

If you are wanting to try to tighten your tummy and you work alot and don't always have time for the gym then try a thing called stomach vacuum. It's where you pull your belly button in and try to touch your backbone with it. It's not like letting all your air out and sucking your tummy in...it's like you are contracting your tummy muscles backwards...this will eventually tighten the tendons on your tummy and make it tighter and it'll lose that pouch look. You do as many of these a day as you can whenever you think about it...drivig down the road, sitting at your desk, playing on the net, watching tv, taking a shower...you get it....

now figure out some time to do that exercise...whatever little bit you do is more than you did the day before so you are working on it....park further away from the door at stores rather than circlig looking for the best spot....

you know the exercises and what to eat...you don't need someone telling you that...what you need to know though is anybody can do it...you especially can do it...you know that you can, deep inside, when you stop and look in that mirror you will find the strength to believe in yourself....the strength to prove it to yourself and everyone else that you can do it....sure it will be hard....nothing like this is easy but just think how proud you will be of yourself when you're where you want to be.

when you get there you send me a message and let me know. or if you ever have any questions along the way let me know and I'll see what I can do to help....you won't need it because you'll be on your way to a healthier life starting in the morning.

Work hard and don't give up. You said it yourself that you've lost weight before...so this time...just don't give in...don't sacrifice two weeks of hard work and slip....you are smart enough and tough enough to do it.....don't get depressed if at the end of one of the weeks you haven't lost anything because sometimes you are replacing fat with muscle and muscle weighs a whole lot more than fat. You might even see a weight gain from time to time because your body is adding muscle and hasn't decided to burn off the fat just yet because it thinks it might need it.....don't get discouraged because by the next week all that muscle will be eating away at the fat and weight....

Answer 2

nothing succeeds like success. here are a few tips that worked for me. i lost 40 lbs. and have been able to keep it off so far.
1. journal at the end of each day - what you ate, if you know you have to write it down, you think about it more. you can also write down and acknowledge every little success in the direction of your goal. took a long walk. or used my time waiting in line to do butt crunches and leg lifts - or any thing no matter how small or silly it seems! even if you use your stomach muscles to sit up straight rather than leaning back on the chair - that can be a "success".
2. try some natural digestive enzymes they can help - health food stores have them.
3. don't eat after 7 or worst case 8 at night. ever.
4. eat a little several times a day instead of a lot all at once.
5. make sure that you are breathing deeply. sounds crazy, but it does help weight loss.
6. remiind yourself that the extra energy you'll have by being thinner and taking care of yourself and eating right is going to be a lot more satisfying than whatever fattening food might be tempting you.
7. exercise doesn't have to be a drag. it helps to work up to it a little more each day. make a goal out of the next step. so - jog 5 minutes to start - ok. tomorrow go for 10. you can even start with 1 day a week - then go for 2 then 3 etc. even if you can get up to at least 20 minutes at least 3 or 4 times a week that will already start to help a lot with your energy level, which will in turn help your motivation. don't set goals right up front that are too hard or take too much discipline. start with small successes and build from them.
8. try cooking without butter or cooked oils - or with minimal amounts, and avoid coffee, caffeine, carbonated beverages, sugar, dairy and wheat for a while. you can eat things made of oats or rice or barley or even spelt but sometimes when people have trouble losing weight it's like their system is "clogged" or something - (not a scientific explanation - i couldn't give you one but it works) - with too much stuff that they don't digest well. you could be surprised - some nuts can lend a buttery flavor to things - OJ or some sort of juice can be used for a bit of sweet in cooking etc. - i.e. if you experiment you can still make food that tastes great !
9. get a friend to be a work-out buddy or even just a diet buddy. even if it is a pen-pal. someone who supports you without getting on your case can be a big plus. but even if you don't have that - use your journal.
10. look in the mirror every day and smile and remind yourself that you are beautiful just as you are, AND that you are a good person and deserve to be taking the best care of yourself that you can. and that you know you can set your goals and meet them.
11. it may take some months - but sooner or later your energy will rise, you'll feel better, people will start to notice that you look better, etc. at that point it becomes much easier to stay with it - it becomes fun and something you look forward to. keep that promise in mind through the tough times.

have fun with it. Good Luck ! :o)

Answer 3

Hm... with food he's motivated sometimes, especially with raw meat. However he's picky with food; he doesn't really like dog biscuits but if I have some raw meat, or even cooked meat, he'll get motivated (ESPECIALLY with the raw meat). He's also toy motivated, with his rope toys, however, if I let him off leash of course he'd choose to chase birds/cats rather than play with his rope toy. And praise... hm... well, I've basically taught him a lot of things using just praise. His tail starts to wag whenever I call him a "GOOD BOY" in a happy voice, LOL. But from all of those, I think food and toys are his best motivations but even then, nothng is 100% (such as recall with those).

Answer 4

try weight watchers to see if they have a website you can access their info. I did a 12 week session with them a couple of years ago, and it helped me to feel more motivated and encouraged. Try to start with small goals... parking further away at the store so you get a bit more exercise walking from your car... take the stairs instead of an elevator. do a 10 or 15 minute walk at lunch time or before or after work.... find a friend to walk with you. I am always more motivated when I have company on a walk. or get a walkman, or ipod to help you focus on the music. A big thing with WW is that you need to increase your fiber intake.... so add a can of pumpkin to a choc cake batter and make muffins that way. dont use the eggs or oil, just a cup of pumpkin, increases the fiber and they are tasty and moist. anohter trick (I like my sweets) you can make any cake mix with a can of diet soda. so if you make a white cake, get a diet sprite, or diet vanilla soda, and use that instead of eggs and oil. you can make brownies wiht a can of diet soda, i tried diet cherry dr pepper with a box of brownie mix... OOOhhh that is good stuff! I wish you lots of luck and take good care!!

Answer 5

find a hobby that you enjoy doing such as running, biking, hiking, aerobics, or even just walking, once you lose some weight or realize that it is fun, you will become more serious about it, you dont have to necessarily jump into it right away at full speed, if you start out too fast you will make it hard on yourself to enjoy it or stay with it, start out slow and progress as you get more confidence, losing a pound every month is better than losing 5 pounds in a month and then gaining it all back in the next week

Answer 6

I recommend you wake up early everyday to take 1 hour exercising. if you are not very fit start with 15 mins stretching, 30 mins brisk walking and another 15 mins stretching. Its proven that ppl who does a morning routine tend to stick with it.
Give yourself time, from walking progress to slow jogging and i can guarantee you that in 6 months you will find yourself jogging in a faster pace and losing wt!. WHy bother with expensive equipment and gym just go do it in your neighbourhood or the nearest park. Cheers!

Answer 7

You need to start off by making small, healthier changes in your diet, and by adding more exercise gradually. Eventually you will start to notice results making you excited, and therefore, you will become motivated to lose more weight, and get the body you always wanted. You can do it, just be patient. Good luck :]

Answer 8

Read some of the many articles on http://motivation.hammocksurvivalguide.com/
There's lots of good advice on there. Hope it helps :)

Answer 9

Get a trainer or a buddy to constantly remind you.