According to statistics 80% of New Year resolutions will be abandoned by the second week of February. In fact, many people give up as early as January 12, which is starting to become known as ‘quitter’s day’.

fit father project - motivation to lose weightThe problem isn’t the resolution; it’s your motivation to lose weight.

It doesn’t actually matter if you’ve started afresh this year or have been trying to lose weight for a long time, without the right motivation to lose weight you will face an uphill battle.

Let’s face it, you’ve probably already tried, perhaps with some success; but at some point, you always give up.

Not anymore!

It’s time to discover the secret to developing the right motivation to lose weight. Once mastered you’ll be able to stick to this for life!

And it’s surprisingly easy to do!

Find Out What Your DEEP Why Is

Stop for a minute and consider why you want to lose playing in the water catching something

Then go deeper and ask yourself why again, and again, and again. Ask your self why five times.

If you want to lose weight to be more attractive and confident, ask yourself why that is? Explore your own psychology as far as it takes to find the most fundamental motivator.

The result is you’ll feel more desire to do the workout because you’ll be doing it for your own gain, not to satisfy someone else.

That’s the real secret, your motivation to lose weight must come from within and not a desire to please others. The 5 ‘whys’ will simply remind you of your reason.    

Build Solid, Long-term, Sustainable Habits

motivation to lose weightThe motivation to lose weight is essential to get you started, but its habit that keeps you doing it.

Scientists estimate that it can take just 21 days to form a simple habit, but it can take as much as 6 months to create a strong habit. At that point you won’t need motivation; it’ll just be something that you do.

Start by setting yourself a time slot every day. We even have 24-minute workout, which can be easily fit into a busy schedule.  Make it a date in your schedule so you stick to it.

Building the habit will need your motivation to lose weight, this comes in several ways:

  • Repeat your 5 ‘whys’.
  • Visualize the body you want.
  • Buddy up – a friend can force you to stay motivated.
  • Think about the feeling you get when you’ve completed our 24-minute workout.

Set Goals and Daily Action Steps

motivation to lose weightThe scales are not your enemy in your weight loss challenge, but they can be detrimental to your motivation to lose weight!

You must weigh yourself no more than once a week; you should do it on the same day and approximate time to ensure consistency. Experts recommend first thing in the morning.

Any more than this can be disheartening if you don’t see the losses you hope for.

Weighing once a week is your first goal. The second is to work out how much weight you need or want to lose.

If you want to lose 25 pounds then split it into achievable targets, 3 pounds a week is not a lot but in just 8 weeks you’ll have reached your target!

To help you reach the goal each week you’ll need to consider your diet. Our meal plans will give you inspiration as to what foods you should be eating.

It is important to see this as a lifestyle change and not a diet. You want to keep the weight off after you’ve lost it and the best way to do this is to eat healthily.

It is also a good idea to offer yourself a reward if you reach your target each week; this will help with your motivation to lose weight.  Good reward is sports gear; you should avoid sugary treats as a reward as this will undo your efforts.

To aid your weekly weight loss goal consider what action you need to take each day, such as avoiding snacking.

Remember, everyone slips occasionally but if you aim to consistently eat healthily and complete your exercise you will achieve your weight loss goals.

Write in a Journal for Motivation

keeping a daily journalA journal can be your best friend. You can use it to record how you are feeling, when you have slipped from your healthy eating plan and when you have failed to exercise.

Most importantly, you’ll be able to record when you’re lacking in motivation. Just as keeping a food journal can surprise you with how much you actually eat, your motivation journal can show you why you are losing motivation.

Understanding the reasons for your motivation loss will help you to deal with or avoid the issue in the future.

Your journal should also show when you return to your exercise and what motivated you the most to do this. You can then discover what actions you need to take to boost your motivation to lose weight and get back on track.

By recording your actions and feelings you’ll have something to work with, allowing you to identify and understand your motivation issues.

Top Tip: Keep a separate log of your motivational discoveries after reading your journal; it can provide a quick motivational boost when needed.

Summing It Up

Whether you’re looking to find the motivation to lose weight for the first time or looking to re-motivate yourself there is a simple trick to employ right now.

Repeat your 5 ‘whys’; understanding your reason for wanting to lose weight will give you the motivation to lose weight again.

Losing weight requires healthy eating and exercise but the motivation to do this is essential to build the habit you’ll need to achieve your ideal weight for life.

The Fit Father Project and I are here to support you every step of the way. Just remember to gain the motivation to lose weight that you need you should:

  • Ask yourself ‘why’ 5 times.
  • Visualize your post weight loss body to motivate you to workout.
  • Develop a habit by scheduling your workouts and creating a weekly menu.
  • Record your journey, the highs and the lows will help you to stay on track.
  • Give yourself healthy rewards.

Finally, a training partner can be extremely beneficial. They’ll share your goals and make you accountable; this alone can give you the push you need to retain your motivation to lose weight.

With a little effort and plenty of support, you’ll achieve your goals and feel better for it!

fit father for life

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…