How do you stay motivated?

[Greenfingers37]

Morning all!
I have about 1.5 stone to lose so not a huge amount but it would make a huge difference to my well being and self esteem. Current weight 12:5, goal weight about 10:12.

As per, I started really well in January and lost 5lbs in the first two weeks with intermittent fasting, calorie deficit and daily exercise. However, I have already slipped into bad habits and have gained 2lbs this week! I know HOW to lose weight but just can't seem to stick to it!

I know this will have been done to death but does anyone have any advice?

Slightly different for me I suppose as I've already lost a lot of weight (9st 10 pounds, still got 4 to go) I was so big walking made me back painful I remember those days.
We all have bad days though, I put 5-6 pounds back on in 2 weeks over Christmas.
Just remember the reasons you wanted to do it in the first place and don't beat yourself up if you have too much one day.

For me it was a bit of a vanity reason and we had a summer holiday booked so I broke down how much I wanted to lose each month to be at the goal weight for the holiday. I allowed myself a small 'treat' every day, and focused on protein. There will be days when the scales go up but as long as the general trend is downwards and you just get back on the wagon as soon as you can, you'll get there. It's a mindset and really hard to remain disciplined sometimes!

Same here, hoping to get down to about 9st so just over a stone to loose. First two weeks, 5lb down, now week 3 and weighing tomorrow morning and I don't think I will have lost any. I've picked this week, eaten when I haven't even felt hungry... can't stop myself! I don't think i'll have put any on, but I definitely won't have lost any more.

So no advise but solidarity and if you figure it out, let me know too please!

Personally I think with weight loss or exercise, as with anything, you’re never going to be motivated every single day. It’s not about motivation, it’s about discipline and building your routines and habits so that even on the days when you’re not motivated at all, you still get it done.

I really was not motivated to go to the gym at 5am this morning after a long night up & down with my baby, but I still went. Not because I was motivated or wanted to go but because that’s my Thursday morning routine while husband is at home with baby, I know I’ll feel better afterwards, and I know it’s good for me to move my body. Set yourself up to succeed by building up your routine and habits, mindset will follow, but don’t rely on motivation because as with anything it does come and go.

That's absolutely amazing-well done to you and thank you for the advice! I'll try! x

That's great advice! Thank you. I'm going on a cruise in June so I need to focus on that and how great I'll feel when (not if!) I've lost my weight!
Good luck to you in your journey x

Did you reach your goal for your holiday?

I did! That was 18 months ago. The challenge since has been to maintain! I started at 12.12 and got down to 10.9. It was the most amazing feeling to wear short shorts and vest tops! My weight now hovers at around 10.12 and I have a rule that I never want it to go over 11 stone. I am a heavier build and quite muscular though so I try not to get too hung up on the actual weight. I focus on remaining strong, and eating well 80 % of the time. I let myself go a bit over Christmas but am back on track now!

That's brilliant! Do you mind me asking how you went about losing your weight? And did you give up alcohol??? 😳🤣 -if you drank it in the first place, that is!

I've never really thought of it like that!
You're so right about just treating it like your normal routine. Bravo you for going to the gym at 5am after a sleep deprived night! 👏

@Mrsttcno1 ‘s point about discipline not motivation was a lightbulb moment for me a few months back and it has revolutionised my exercise routine. Now going to the gym before work is just part of my routine, just something I do because that’s my routine, not because I’m motivated.

And I'm getting there with food too I think.

I find that I have to think about it a lot in advance (ie meticulous food plan, pack my gym bag the night before, food prep etc) so that in the moment I don’t have to think about it too much (at lunchtime I just eat what I’ve planned, in the morning I just go out of the door with my gym bag).

does that make sense?

I think this is for me - no not at all, don't mind!

I worked out my TDEE and basically calorie counted, plus I prioritised protein over carbs, and initially I did 16:8 intermittent fasting. I couldn't always manage the fasting so if I was really hungry in the morning I would eat. But in general it did work for me to delay eating until around midday and then stop at 8pm. I did always have a cup of tea with milk in the morning though! So not ultra strict fasting.

I also made sure I exercised every day. I still do that.

I was so disciplined most of the time that when it came to eating out etc I would just have whatever I wanted. I looked at this as a long term lifestyle change so I didn't want to deny myself for special occasions etc.

I drank at least 2 litres of water a day.

I made sure I slept for at least 7 hours.

I don't drink much alcohol so I didn't have to alter that too much. I had a drink when I fancied though, just made sure it was in the calorie allowance. I never drank my calories as I prefer food over things like full fat coke or a milkshake. I would have sparkling water, 7upzero, diet coke. But usually only 1 of the diet drinks a day.

It took me 6 months to lose approx 2 stone, which I think worked out at just over 1 pound a week. So a slow but steady loss.

Also, like @BitOutOfPractice I was meticulous in preparing and planning my food for the day. I logged everything on my fitbit.

You sound so disciplined! But I guess that's the secret of your success. Good to know that you were still able treat yourself when you were out though.
Thank you for all your advice and sharing your journey.
I'm trying to follow a vaguely similar routine, the main difference being I like my wine! But I know I've got to cut that right down and see it as a treat at the weekend/holidays.

The weight didn't go on in a day and it won't come off in a day.

The way I started being consistent is to fuck off motivation. Motivation isn't real and it's not forever. The kicker is to build habits that are so consistent you never need the motivation because it becomes ingrained in you.

That's why a planned diet is so much easier. You know you're having eggs for breakfast, salmon for lunch and chicken for dinner. There's no movement or flights of fancy - it just is what it is. Boring? Yeah absolutely. But you don't have to fight yourself when you want to munch half a loaf of bread's worth of toast instead because it's not on the plan. Consistency above perfection and waaaay above motivation every time.

Also you have to get really clear about your why. Loads of people are obese and say they're unhappy but won't change it. Why? Because they're not actually that unhappy. They're comfortable with it. The discomfort of change is worth less than the change itself. The only way they'd want what they say they want is by waving a magic wand and since one doesn't exist, may as well have three servings of pasta because it feels better.

At every point in time we are lying to ourselves because our brain only cares about preserving what we have even if we feel like we want to change. Motivation gives you a few weeks of a burst and then it's the same shit different day. The people who carry on aren't motivated, they're just consistent.

It’s definitely the key for me! I’m rarely motivated to go to the gym or for a run (9 month old baby who hates sleep😂) but I always always feel better afterwards x

Amen to that! Thank you.