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How to stay motivated for weight loss

Staying motivated for weight loss

Lets talk about staying motivated for weight loss. Ever try to start losing weight and only make it a couple days and completely give up because you had one slip up?

Or make it a few weeks and stop because it’s not going as fast as you thought? Or make it even longer but you get comfortable and get right back to where you were? 

In this article, you will learn exactly why you will inevitably end up feeling and thinking this way, so you have the power to fight against your own self-doubt.

The Rule of 3

For some reason, the 3rd day, 3rd week and 3rd month are all key milestones for any habit you are trying to instill or quit for that matter.  If you can make it past these markers you will be successful.

So mark these days down on your fitness calendar (if you don’t have one, get one).  It will be a visual reminder that you have to get past these points to stay motivated for weight loss. If you know that you will have doubts around these points in advance, they won’t hit you as hard.  

Knowing the why will also help you get past them.  So let’s get into it. 

Day 3 Motivational Roadblock

At the very beginning of your journey, the first 3 days will usually decide if you keep going or not.  Usually, if you can “force” yourself to make it past 3 days, you’ll get over the mental block of starting and keep it going.

Ever “start” a diet and immediately have a set back that day?  Then you decide that you’ll start Monday instead. Then Monday comes but it’s not a good day so you should probably start on the 1st of the month so it’s more “official”.  But then you have company coming for the weekend and you had to work overtime that week so you might as well wait till after the holidays anyway.  Then it’s close to new years….

Pretty sure we’ve all been there.  It’s not just you. It’s a repeating pattern that we humans tend to repeat.  Well enough is enough. Power through and keep going. Start today. Not tomorrow.  

motivation for weight loss

Today is a good day to start.  Not tomorrow. Tomorrow is never going to be better than today.  There will always be obstacles and Life will always get in the way.  

You want to be able to look back and see how far you’ve come.  So get to it.

Once you make it past that first hump, you will start feeling better about yourself.  You’ll start seeing and feeling small changes and that will give you some motivation.

You don’t wait for motivation, you create it.

This brings us to the next point.  Many people will wait till they are motivated or use a lack of motivation as an excuse.  Here’s your wake up call. Motivation doesn’t appear out of thin air, you have to create it.  

How do you create motivation?  It’s actually quite simple. Action = Results = Motivation.  See, easy peasy.  

You need to grind through that first little bit until you start getting results. 

The results will give you a boost of motivation and that will make you create more action that will get you more results which will give you another boost of motivation and more action and …. I could go on for awhile here.  You see how this works? Good, let’s move on.

Third Week Wall of the Grind

So you’ve been on a diet and exercising for about 3 weeks now.  The excitement is settling down. Your quick results are starting to taper away and stall.  You’re starting to wonder if this is all worth it? Nothing is changing? It’s not worth it.  I just can’t get results….

Sound familiar?  Yea, happens to everyone.  This self-doubt is normal. Now give your head a shake and get over it.  

It might not be exactly at the third week mark, but these thoughts are going to happen, and you need to be ready for them.

This is when the “honeymoon” phase of working out starts to dwindle down.  So you know it’s coming, how do you prepare for it?

You need to know that this is why 90% of people quit or fail.  They just stop at this point. If you know this, then all you need to do is grind past this point.  Just keep going. The results will happen, guaranteed. 

Think of all the reasons you started this journey and where you envisioned yourself in a year.  You’re not going to get there if you stop. Consistency is key. Just keep going and you will get there. 

Too many people stop right before they really start seeing results.  If you push past this point this is where people around you will start noticing changes.  Keep grinding away. It will be worth it, I promise.

Third Month Mountain of Overconfidence

You’re three months in, results are amazing.  You feel great. People are complimenting you!  You’ve worked so hard to get at this point. “Oh, I deserve a break” ……… DANGER.

Yes, you probably deserve a break.  But it should be controlled. Many get to this point and “take a break” and end up losing all their progress.  Gaining weight is a hell of a lot easier than losing it, we all know that.

So when you get 12 weeks in and you want to take a “diet” break.  Do it, but go to maintenance calories for a few weeks. It’ll be good for your metabolism and sanity without gaining all your weight back.

Personally I don’t like completely stopping my workouts.  A good idea would be to do a deload week or two. Basically cut your reps and sets and use lighter weights.  

Your muscles will still get some stimulus but your joints and ligaments will thank you.

Why throw away 12 weeks of progress for a couple of weeks off?  It doesn’t seem fair that your body can regain all that you’ve lost in only 2 weeks…  But that’s reality. It creeps on you fast and hard. Be careful. You worked hard for it, hold on to it.  

Staying Motivated for Weight loss Conclusion

The reason I know all this?  I’ve been trying to lose weight since I was in high school.  I’ve visited all 3 of these steps countless times over the last 25 years. Staying motivated for weight loss has been an unbreakable code for years.  

I was finally able to crack the code 2 years ago and see where I had gone wrong all these years.  

I just want to pass on this information so you don’t have to make the same mistakes I did.

So bookmark this article.  And everytime you feel like giving up or taking a “break”, come back and read it.  Then give your head a shake and keep grinding away.