What Do You Do When Motivation Leaves?

Truthfully, this weight loss journey has been a bit trying. It has been such a roller coaster of emotions. One day you are high on motivation, the next you are like “Woe is me!”. It took me 28 years to put on 420lbs (CRAZY!), so why do I want to be smaller by tomorrow? I am coming to terms that weight loss (when done the right way) is not something that happens overnight. In addition, it is more of a mental process than it is physical. Currently, in this weight loss journey, I’ve been through these phases of emotions:

• Initial Excitement: You are filled with excitement, ready to take on the world! Truthfully, you may begin to see results that build your motivation to continue.

• Plateaus and Setbacks: As progress slows or plateaus, frustration sets in. Here the scale does not seem to reflect the effort you are putting in. These moments can lead to feelings of defeat and disappointment.

• Emotional Eating: The emotional toll of weight loss and just life in general triggers unhealthy coping mechanisms like emotional eating. You turn to food for comfort, which can further hinder progress. Here is a video where I talk about how I am overcoming my eating habits --> WATCH HERE

• Negative Self-Talk: Not seeing visible results leads to negative self-talk and self-doubt. Thoughts such as “I’ll never lose this weight” or “I’m just going to be fat all my life” can become pervasive, making it even harder to stay motivated.

• Burnout: Overexerting yourself through extreme diets or intense workout regimens. You push too hard without allowing for recovery or enjoyment in routines, then you end up hating the gym or losing interest altogether.

So, what happens when you begin to lose motivation? What do you do when you can’t seem to get your initial groove back? The journey of weight loss is often portrayed as a straightforward path filled with motivation, determination, and success. However, in reality, “it’s giving complex!”. Motivation can be fleeting, influenced by various external factors such as mood, environment, and social support. When motivation wanes, what remains is discipline. The ability to stick to your goals despite challenges and setbacks. Here are some of the strategies I am trying to put in place as I continue this weight-loss journey:

• Set Realistic Goals: Honesty is your best friend. Set achievable goals related to fitness levels or healthy habits (e.g., walking 10,000 steps daily).

• Track Progress Beyond the Scale: Leave that scale alone! Use various methods to measure progress such as body measurements, clothing fit, or fitness milestones (like walking up the stairs without wheezing).

• Reflect on Your Why: Why do you even want to lose weight? Revisit your and remind yourself of these motivations regularly.

• Find Support: Get you real-life supporters; community is everything! Engage with communities or support groups where you can share and receive encouragement from others facing similar challenges.

• Incorporate Enjoyable Activities: Sometimes the treadmill exercise is not it. Try something fun like Zumba, Kickbox, etc. Make sure your diet and exercise routine include activities you enjoy rather than viewing them as chores.

• Practice Self-Compassion: Understand that setbacks are part of any journey and practice kindness towards yourself. Let go of the harsh criticism.

• Celebrate Small Wins: Small victories are still Victories! Acknowledge every achievement along the way—no matter how small—as these victories contribute significantly toward your overall goal.

In all, you got this! I am rooting for you.