Let’s be honest: It is not easy to maintain motivation when it comes to fitness. Sometimes, we cannot get rid of our addiction to fattening food. Other times, we lose motivation when we look in the mirror. On many other occasions, we simply fall apart because we want to see much faster results. So, what are the motivation rules for fitness?
The golden motivation rule to reprogram your mind
Do not be fooled: the network is full of deceptive products that promise immediate solutions. I’m sure you already realized that there is NO such thing.
The moon’s diet, pineapple regimen, and similar things will only ruin your metabolism. Fat-burning belts, Indian pills, and Thai fruit extracts will only weaken your wallet, and ruin your self-esteem.
It is time for you to stop being prey to those empty promises. Your body does not need a “special diet.”
Most restrictive “diets” only limit the calories you consume, causing your body to go into starvation mode and producing an imminent rebound effect.
2 simple techniques to set realistic goals
Science has confirmed it: as long as you set more and more impossible goals, it will be increasingly difficult for you to reach your goals. In terms of motivation rules, you must use the following techniques.
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Technique 1:
- Step 1: Ask yourself what weight you would like to reach. It is not your ideal weight, but a REALISTIC weight.
- Step 2: Make the list of dietary changes that you are willing to make from TODAY (not from next Monday)
- Step 3: Can you keep new habits within 3 months? (If the answer is no, go back to step 2 and get rid of the things you won’t be able to accomplish). Think about it … 3 months is a long time!
- Step 4: Now that you know the things that you will be able to deal with within the next 3 months, it is time to make the list of dietary changes that you are willing to assume once that period passes. It is time to think about the health challenges that you are willing to assume within the next 12 months.
- Step 5: Can you keep new habits within 12 months? (If the answer is no, go back to step 2). Be honest with yourself. You will not be able to live on lettuce and restrictive diets. We are talking about 1 whole year. Do not think of restriction, but what new habits you can incorporate into your life.
Technique 2:
- Step # 1: Stop thinking about how many kilos you want to lose. You will just get stressed and sabotage your progress.
- Step # 2: Make the list of qualitative goals you want to achieve within the next 3 months. For example: eat more vegetables in the form of salads in the next 30 days, go for a walk for at least 15 minutes a day for the next 30 days, etc.
- Step # 3: Make the list of the things you want to STOP doing (bad habits): stop drinking soda in the next 6 months, stop buying processed foods in the next 4 months, etc.
- Step # 4: Make your own list of challenges and focus on achieving a positive thing and stop doing something negative for your health for a period of 7 days. Choose only 1 goal to do, and another to stop doing per week at most.
- Step # 5: Take note of the things you have managed to do for a week, and extend the period for longer (30, 60, 90 days, etc.)
- Step # 6: Incorporate new habits once you have overcome the previous challenge. If you failed at something, do not advance but keep working on the habits you really need. If you fail again, make smaller and gradual steps.
Motivation Rules: Find a healthy partner
This is the key: A Mayo Clinic study analyzed two groups of people who had managed to lose weight. The first group had been able to lose weight and maintain their weight, while the second group had only managed to lose weight momentarily, returning to recover the lost kilos. You may wonder: what was the difference? In the researchers’ own conclusions, this was the key to success:
People who had returned to their initial weight received more support compared to those who managed to lose and maintain their weight.
However, the “maintainers” reported receiving compliments and active participation, while those who recovered the kilos received verbal instructions and encouragement.
“Maintainers” who received food support showed improved food intake, such as lower energy intake. The diet of people who regained their weight was not affected by support.
Positive, rather than instructive, support seems to be beneficial for maintaining weight loss.
Do you already realize how important the right support is?
This makes perfect sense in the world: if your efforts are accompanied by people who care about your health and give you positive support, you will probably not recover your kilos again.
However, if you surround yourself with people who tell you that you should eat less, you will only be destined to fail.
Tell your family and friends that you want to fitness. They will be your best motivation to achieve it. Make sure your group is supportive and not strict instructors. You want their support, not a disappointment.
