Hey, I hope you’re having a great day!
Today I want to talk about how to stay motivated when trying to lose fat and transform your body. But first…..
Today I started on my journey for achieving a mostly plant based diet. If you missed yesterday’s post where I discussed The Thrive Diet and the importance of plant based nutrition then you may want to check that out to catch up.
I started my day with a smoothie, as I generally do. However, I added Vega whole food optimizer to it which pretty much has everything you’ll ever need for superior health – except taste.
Here’s what I added to my smoothie:
- frozen blueberries
- almond milk
- acai puree
- cocoa powder
- Vega whole food optimizer
- Vega EFA oil blend
The last two ingredients made a perfectly good smoothie taste like dirt – probably the hemp protein in it.
I also had a late morning snack of a chocolate blueberry energy bar I made this weekend. You can see the ingredients I used by clicking here.
The energy bar is a keeper, even Scott likes them. He went out and bought more ingredients to make them since he already ate half the batch we made!
And when I’m done with this post I am going to take my bike out for a 10 miler or so….it is such a beautiful day I need to be out there!
OK, back to motivation.
Motivation appears to be the #1 factor determining the success of a fat loss or fitness program. Can you believe that?
In other words, I could give you the EXACT exercises to do and foods to eat and tell you EXACTLY when to do them and when to eat them and at what volume. But if you aren’t motivated to complete the program or do what it takes to meet your goal then all of that is worthless.
Here are 6.1 things you MUST do to keep yourself motivated and strong while embarking on a fat loss or fitness program:
1. Prepare yourself mentally.
You must set specific goals with a clear time line.
You must know why you want to achieve that goal and feel passionate about being successful.
You must decide you are willing to do whatever you can to achieve this goal.
2. Have a well thought out action plan.
You must have a workout program and be willing to follow it as written.
You must have a nutrition plan and be willing to follow it as written.
You must take the time to familiarize yourself with the programs before you get started to make sure you understand completely and any questions you may have are answered.
You must be willing to take MASSIVE action and commit to the programs. Go BIG!
3. Take progress pictures.
Using the scale to judge body transformation progress is a no-no, especially if you are following a program which encourages fat loss and muscle growth at the same time, which I hope you are (or will be).
You must use other forms of measurements to track progress. Try skin fold calipers, circumference measurements, or underwater weighing.
And if you didn’t want to deal with finding a professional to help you with those you could always do the best measurement there is:
Look in the mirror and take progress pictures. All you need to do to know your body is transforming is to look at it. You know your body. Trust what you see.
You can also take a picture of yourself every few days or once per week to document over time your transformation. Seeing your body change right before your eyes will be the best motivation you will ever need.
4. Surround yourself with support.
You must recruit support from your family, especially those you live with since they will be around you while you are preparing for the journey, eating, and working out.
You must recruit the support of your friends since you will likely be in social situations that will tempt you to stray from your diet.
You must recruit the support of a coach or mentor. Studies show that having a coach or mentor significantly increases your chances of success in whatever you are looking to achieve.
You must recruit the support of a community of people who are working towards the same fitness/fat loss goals as you are. This is a great place to ask questions, share successes, learn best practices, and find solutions to challenges.
5. Start each day by reviewing motivational quotes, reading motivational articles or books, or watching motivational videos.
Collect a group of quotes, articles and/or books that you find particularly inspiring and keep them on your nightstand. Each morning review one of these for 5-10 minutes for a morning boost of motivation.
6. Establish rewards for meeting specific goals.
Is fat loss your goal?
Then when you lose your first 10 pounds you can finally go see that movie you have been dying to get to.
When you lose your first 25 pounds you buy yourself a new bike because you will be out on it all the time showing off your new body.
And when you reach your final goal, perhaps you go buy a few new outfits or take a long weekend to go to your favorite vacations spot.
These are just good examples, your rewards will be specific to your desires – anything that will appropriately motivate you to press on!
6.1. The motivation is within you.
YOU must find YOUR reason and your OWN motivation to change. If you haven’t found your own internal motivation for meeting your fitness goals, do it now or the likelihood of reaching your goals is slim.
Your Friend & Coach,
Susan Campbell, MS, CSCS