Want to find your motivation to achieve the healthiest version of your self??
Create a Motivating Factor!
This intensely personal document is going to be what will guilds you through your journey. This is not something you write up and forget about. Read and reviewed it DAILY. You’ll add, delete, change, modify the contents often, suggested a minimum once a month.
This form CLICK HERE was created to simplify the process, although I still recommend reading this blog thoroughly.
Let’s get started, roll up your sleeves, and dive in!
Determine Why You Want to Lose Weight
Ask yourself why you want to lose weight. Is one of these the reason?
1. Want a healthy lifestyle
There’s been a period of destructive behaviors you want to break. You’re worried about longevity or feel terrible all the time.
2. Improved mental health
Looking to improve your self-esteem, confidence, or dealing with some depression or anxiety.
3. Joint pain relief
If you’re carrying excess weight, your joints will surely feel the pressure. The added weight will lead to wear and tear, leading to arthritis and limited mobility.
4. Lack of energy
Long periods of eating high carb, fat, sodium, and sugar diets will lead to brain fog and lack of motivation.
5. Reverse type 2 diabetes
Obesity, poor diet, and lack of movement can lead to type 2 diabetes. Years of improper diet can lead to insulin resistance that can result in a condition that is very difficult to manage.
Everyone wants to live forever, right? At a certain point in our lives, we reflect on where we have been and what we want to accomplish. Often a loss of a family member or close friend we realize how precious life is and decide to improve our mortality.
7. Self Image
We all want to look our best, after all, when we look amazing, we feel amazing and project a positive attitude. These attributes can determine your life by landing that promotion, getting your dream job, or gaining the courage to ask that person you’re attracted to on a date.
8. Defy age
If we take great care of our bodies, it will reward us with a more youthful glow, defying our real age.
9. Stress reduction
Perhaps you have a stressful life. Deciding to get your health in check can provide the stamina for you to face your daily stress head-on. Exercising alone will help reduce the stressors and reboot your energy to handle whatever is thrown your way.
10. Allergy Relief
Turns out, being overweight significantly increases your risk of allergies. Being overweight will tax the adrenal glands and respiratory system, causing worsen asthma and allergy symptoms.
11. Improved sex drive
Pretty self-explanatory, greater self-confidence, feeling better, more energy, better moods, and hormones in balance will lead to much better sex life.
12. Less illness
Getting the proper rest, water, exercise, nutrition, and vitamins will surely reduce the number of days you miss at work.
13. Memory improvement
No doubt, if you fuel your body properly, you’ll experience clearer thoughts, but your brain will have the proper nutrients to operate at optimum capacity.
14. Sweat less
Are you always hot? Frustrated that you’re always sweating through your clothes? Losing somebody fat will lower your core temperature, and you won’t ruin your clothes any longer from armpit stains.
15. Clearer skin
A diet that is clean and contains little to no processed foods, lower in carbs, sugars, sodium, and high in water intake, your skin will thank you with a glow.
16. Better Mood
If you’re losing weight at a healthy rate, not taking awful painful extreme(never long-lasting) measures, you’re sure to be in a better mood! Exercising releases endorphins the feel-good hormones!
Being overweight is far more expensive than being healthy. From the clothes to the restaurant bills, eating healthy is far much less expensive. Eating healthy would consist of eating food prepared at home. Clothes are hard to buy, and the price is higher for larger sizes. What about all the medications and medical bills?
Becoming more active and healthy, you’ll have the desire and energy to do things that you never thought you could do. Maybe you’ve always wanted to do a half marathon or go downhill skiing. Or go to Disney World. The possibilities are endless.
19. No more snoring
With the added weight, it’s common to snore, or worse, have sleep apnea. Both are affecting your sleep and the sleep of your partners.
20. Reduced risk of cancer
Worried about your cancer risk? Especially if it’s genetic, taking extra care of your body, reducing inflammation will reduce your risk of cancer.
21. Your family’s health
Once you’ve determined you need to get a grip on your health, you will set the example for your family to follow. Note this is a long process and takes a full year. typically. Once they see the changes in your appearance, mood, and energy, they will become curious.
22. New friends
If you’re a hermit chance are your friends’ list is short. Being more active and being apart of more things in life because you feel better, you’ll meet new amazing people with common goals.
23. Improve blood pressure
Excess weight(especially in midsection) raises triglycerides, bad cholesterol and lowers good cholesterol. Putting you at a greater risk of cardiovascular disease, heart attack, and stroke. Medication will typically work to get this in control but at the risk of more side effects.
Obesity will increase your chances of GERD(gastroesophageal reflux disease) by 50%. A very annoying and painful situation that can be reversed by fat loss and a healthy lifestyle.
Obesity increases depression and thoughts of suicide.
Overweight men and women will suffer from fertility issues. Women can also experience an increased risk of miscarriage, gestational diabetes, preeclampsia, and give birth to babies with congenital disabilities.
27. Enjoy food more
With weight gain, the taste buds are numb from all the high fat, high sodium, and excess sugar put in fast food and processed foods. After a month or more of eating healthily, you’re notice everything tastes better!
28. Faster recovery
If you require any type of surgery, you’ll recover much faster and miss much less time at work. Your body will heal and recover versus being overweight, complications, and increased risk of infections can be present.
29. Retail therapy is more fun!
Being at or near your ideal weight can make shopping so much more enjoyable. Being able to go to the mall with friends or your daughter can be a lot of fun if you’re confident in your body!
30. Ditch the Spanx
Spanx can undoubtedly make you appear a couple sizes smaller, but how uncomfortable are they?
31. Traveling much easier
Flying is stressful enough, but if you’re overweight, it might be difficult getting from point A to B. Reaching your ideal weight will surely provide the energy and flexibility needed to get in and out of the tiny rows and aisle of a plane.
A Goal Without a Plan is Just a Wish
Quote: “The harder you work for something, the greater you’ll feel when you achieve it.” ~unknown
Setting a weight or fat loss goal is tough.
How much do you need to lose, and how do you calculate that number?
Most of us approach it is to choose a number based on what we used to weigh or what we’ve always wanted to weigh or a past weight you recall feeling good at. Note: you’re probably not the same person you once were.
Make a commitment
Long-term weight loss takes time and effort — and a long-term commitment. Make sure that you’re ready to make permanent changes and that you do so for the right reasons.
To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.
Life and stress
So as you’re planning new weight-loss-related lifestyle changes, make a plan to address other pressures in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Once you’re ready to launch your weight-loss plan, set a start date
Find your inner motivation
No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What’s going to give you the burning drive to stick to your weight-loss plan?
Post your questions, struggles, or challenges in the Facebook group (communities). YOU ARE NOT ALONE! These groups can also offer accountability, which can be a strong motivation to stick to your weight-loss goals. Make new healthy friends.
Choose a modest goal
If you’re losing weight for your health, your goal might be smaller, say 5 to 10 percent of your current weight. Or 1-2 pounds per month starting, celebrate the small victories.
What if you have something more specific in mind like a particular clothing size you want to fit into?
The problem is, there isn’t a set weight that equates to clothing size, and, especially for women, clothing sizes differ from company to company.
Quote: Self-worth should not be determined by or dependent on a number on a scale.
The scale is better at helping you maintain your weight than it is at helping you lose it. The reason? Significant changes are happening in your body that the scale can’t measure or detect. Weigh yourself and record your scale weight no more than once a month.
Daily weight changes
Your weight can fluctuate by up to five pounds regularly, even if you weigh yourself at the same time. This means that you may find your weight goes up, down, or stays the same, also if you are losing fat.
Weighing yourself daily is more harmful than good
Don’t expect to lose 10 pounds in a week, because even if you do, it’s not going to be all fat. Losing muscle is not good for your health, and you will want to preserve it as much as you can.
Frequent weigh-ins will only break your momentum when you do not get your desired readings. Instead of focusing on these numbers, focus on sticking to your set goals.
Time of the month
Ladies, if you’ve ever felt heavier or bigger at certain times of the month, you’re not paranoid. A woman’s weight tends to fluctuate due to changes in hormones.
Higher sodium intake
We don’t typically eat the same foods every day, so small changes in our diet before stepping on the scale can impact the readout(day of or the day before). Sodium is a big one! If your diet one day is full of salty foods, this can cause water retention and thus increase the number on the scale for a couple of days.
The amount of water in your body affects your scale weight, and the numbers can go up or down, depending on whether your body is losing or retaining water.
Many people believe that drinking more water makes them weigh more because it causes water retention. However, while water retention does indeed add to scale weight, drinking water helps to prevent water retention rather than create it.
There’s a lot of diet teas and potions out there that simply make you poop more, and if you do not have a natural healthy bowel movement every day, you will for sure see the scale move once you get regular. It’s important to have 1-2 bowel movements for overall health. I choose Optigreen50 to keep my gut health and digestion moving nicely.
Weight Fluctuation From Carbohydrates
If you love bread, pasta, rice, and other starchy carbs, the weight gain you see on the scale may be related to your carb intake. For every gram of carbohydrate you consume, your body retains about three grams of water to store the fuel source. For that reason, if you eat a very high carbohydrate meal, your body weight is likely to increase because of the water weight, not because of increased fat.
Your weight is important; what’s even more important is how much muscle you have. When you exercise, you gain muscle, raise your metabolism, and lose fat, but that fat loss won’t always show up on the scale. Where it will show up is in measurements, how your clothes fit, and how your body looks. All that can happen even if the scale isn’t moving.
Measuring your body
There are many devices and techniques, but all have room for error. Easy at-home measurements to jot down using a fabric tape is Bust(line of your nipples), Chest (under your breasts), waist (the highest part of your hip bones), thighs(the fullest part of your leg), calves(the fullest part of your calf), and upper arm(the fullest part above elbow).
Take progress photos
Choose a well-lit area in front of a plain wall or door. The less clutter in the background, the more attention on you and your transformation. A swimsuit or form-fitting workout clothes work best. You should show as much of your body as you’re comfortable with. Be sure to smile!! Use your phone, set it up on video, and have the screen so you can see yourself. Have your head at the top and feet at the bottom of the screen. Hold a Front, Side, Back pose, and then turn the video off and screenshot each pose. Save in a safe place, google drive, for instance.
What’s your Why?
Make a list of what’s important to you to help stay motivated and focused, whether it’s an upcoming event, vacation, or better overall health. Then create multiple reminders in places that you’re spending most of your time, so in moments of temptation, you have these notes, or it can be an object like a coin or rock.
Idea: post an encouraging note to yourself on the pantry door/refrigerator, for instance.
It may seem obvious to set realistic weight-loss goals. But do you know what’s realistic? Over the long term, it’s best to aim for losing 1 a week. Generally, to lose 1 pound a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
So, what’s important to you, and what measurement will you use??
Your first step is to learn how to set reachable weight loss goals that you can measure.
The key to setting weight loss goals is to follow the standard of goal setting, which means it needs to be SMART.
A smart goal is:
Specific, measurable, attainable, realistic, and tangible.
A good goal includes specific details. For example, a goal to exercise more is not precise, but a goal to walk 30 minutes after work every day is specific. You’re declaring what you will do, how long you will do it, and when you will do it.
If you can measure a goal, then you can determine how successful you are at meeting the goal. A goal of eating better is not easily measured, but the goal of eating 1,200 calories a day can be measured. The goal of riding your bike is not measurable. The goal of riding your bike for 30 minutes, three days a week, is measurable.
An attainable goal is one that you have enough time and resources to achieve. For example, if your work schedule doesn’t allow spending an hour at the gym every day, then it wouldn’t be an attainable goal. However, two workouts during the week and two weekend trips might be achievable. If a particular type of exercise, such as running, is physically too difficult for you, then running every day would not be an attainable goal.
Create goals that are realistic and consider your current circumstances. If it’s practical to lose one pound per week, don’t set a goal that is losing 3 pounds a week, it’s setting yourself up for failure before you start. Underestimate but over-deliver.
Create a goal and set a deadline. For example, if you want to lose 10 pounds, circle a finish line on a calendar and strive for that. Giving yourself a time limit can motivate you to get started and stay on course. Perhaps choosing a date 12-14 weeks out. Get skin in the game, but have the flexibility for setbacks.
Do You Need to Lose Weight?
Go back to the basics and start by figuring out if you need to lose weight.
Everyone is unhappy with their body.
If you talk to anyone, you’ll probably find that we all feel like they need to lose weight, even people who appear to be already at a healthy weight.
Often our weight loss goals are based on what we think we should look like rather than what’s reasonable for our bodies right now.
Fears: Here’s some that come to mind
- Fear of the unknown
- I might look different in a not so good way, look older perhaps
- Afraid I might lose a friend
- Fear of failure
- Fear of letting someone down, possibly yourself
- Fear of going out with friends will not be the same
- Afraid my friends will mock me
- Fear my spouse won’t support me
- Afraid others will feel betrayed or jealous
- Meeting new people is scary and hard
- Fear of further unwanted attention
- Fearful of failing (if I’m skinny I will find true love if I am skinny I will be successful in career/business)
- Fear of giving up what is comfortable or easy
- Afraid to lose that night time comfort food after a hard day “snack security blanket.”
- Social anxiety preventing you from joining a gym, judgment, and acceptance
- Fear of embarrassment, afraid to put yourself out there
Your motivating factor MUST be more significant than your list of fears
If you’re motivating factors are not greater than your concerns, your chances of success are much less possible.
Focus on the positive
Why underneath the Why
Getting to your ideal weight for starting a diet is a decision many people make after the Christmas holidays are over. Most New Year’s resolutions surprisingly fade after January 12th. Why is that?
It’s easier said than done to visualize a goal and stick to a plan. Things always come up and sabotage even the best intentions.
Ask yourself: What is my goal?
Your goal needs to be very specific. If it isn’t clear, you’ll never be satisfied with your results as you can always “lose a few more pounds.” In creating a specific goal, it needs to be as accurate as possible and have the deadline. It helps if this deadline is an event that is set in stone and not just a casual date.
Why do I want to do this particular size or weight?
Just saying that you want to lose a certain amount of weight is not motivating enough.
- Why is it that you want to be a specific size?
- What does it mean to you personally?
- What do you think of having a certain weight or size will do for you?
- How will it change your life?
- How will it change the lives of those around you?
- How will it change your dreams and aspirations?
- How will it impact your life?
- What will it look like when you have reached a particular size or weight??
- How will it feel?
- How will it look? (visualizing it is essential)
Often it is assumed that relationships with people around you will change if they just change the pant size. For example, if the why underneath the why for someone is to attract their spouse’s attention again, it’s often discovered the relationship drifted over the years and had nothing to do with the individual’s weight.
So why do you want to lose weight?
Your real motivation should be solely for yourself.
Don’t lose weight for other people’s expectations, demands, or to meet the needs of others. This often is not a big enough motivating factor; also, you’re why I underneath the why should be for your good.
If your reason to want to lose weight is for your health, this is still too vague of a purpose.
Ask yourself: Why is your health important?
Continue to ask “WHY” until you uncover the emotion, revealing something that you feel you’re missing in life. Keep going until it gets personal.
Maybe it’s because you want to be a great parent, and be able to play basketball, run, go biking, skiing, or any other activity with your kids, but if the current state you’re not able to.
Maybe you witnessed one of your parents struggle with their health, and you don’t want your children to go through that with you.
Be sure to replace all your excuses( bad knee, genetics, job, time, family, money, car, don’t know where to begin) with a list of the things that you can do. Replace all the negative thoughts or words with positive actions.
How committed and ready are you to lose weight??
0-3. This might not be the right time. There’s not enough desire or importance placed on losing weight at this point in your life.
4-5 This might not be the right time to focus on your weight. Other issues in your life might be taking a priority. Clear your schedule and make yourself a priority before you begin.
6-7 You still, it is essential to make changes, but other issues in your life might be equally as important. The chances of success at this level are still low, and there has to be a strong desire to win and an understanding that you need to put on your oxygen mask before everyone else’s.
8-10 This means you’re ready to get started to make some changes, so let’s do it!
You might already have an idea of what changes you need to make to lose weight; everyone typically has a list of things that they know I need to change. This is always a great start.
Let’s brainstorm your benefits and barriers to lose weight; this will make your plan more personal and also will help you stick to your program in times of temptation and stress. You’ll be more likely to succeed if the benefits outweigh the barriers.
(Good things that will happen if I lose weight)
(something that may get in the way of me losing weight)
Healthy fat loss occurs over a period of time; it takes patience. To do it correctly, it’s a slow and steady process, and the results last. The results don’t come in the form of a diet. It comes in the form of a new eating lifestyle. A diet would suggest restriction and misery; no one wants to sign up for that.
Some health benefits of losing weight:
- Reduce blood pressure
- reduced risk of heart disease and stroke
- Reduce the risk of type 2 diabetes
- reduced risk of developing cancers
- improves cholesterol levels
- improves arthritis, mobility and joint pain
- better sleep
- feeling happier and healthier
- more energy
- improve self-esteem and confidence
Now the question is how you reach your goal? Having someone hold you accountable and guide you through the tough days is critical. Knowing what to eat, how to eat it, and when to eat are essential to your success. Telling someone other than just writing it down on a piece of paper put it out there that you want to achieve your goal. Being in an environment where there are short-term goals created to make it easier to meet your desired outcome. Being part of this community that’s working together closely to overcome challenges is the support needed for success.
Let me know how I can help and support you; I would love to hear your story, book a time, and let’s jump on a free no-obligation phone call. CLICK HERE