Staying motivated with big weight loss goals – a guest post

Monday, August 13, 2012 Permalink

You have come this far. Don't give up.This time last year I’d just lost 19kg (40+lb) in a three-month period and was feeling highly motivated despite still having as much (if not more) weight yet to lose.

How that motivation waned or unravelled I’ll never know (and I definitely didn’t know that in September my father would be hospitalized and pass away exactly six weeks later).

Losing weight is never easy and it’s challenging when you have a lot to lose because the journey seems endless (which of course it is).

Today I am delighted to share a guest post from Caitlin Heikkila from Everyday Health who is sharing with us some tips for staying on course and hanging in there when you’ve got a lot of weight to lose.

You’ve decided. You’re ready to lose weight—not two pounds, not 10, but a large number that you may not even want to say out loud. Having big, ambitious goals is a good thing, but it can also stir up feelings of panic and frustration before you even begin. And that’s not a good way to start, right?

Here are some ways you can stay motivated to stick to those big goals through thick and thin (hopefully more thin!).

1. Break it up. Say you have 100 pounds to lose, break it up into 10 pound increments to make things more attainable. Taking 10 pounds at a time is much less scary than staring the whole 100 in the face.

2. Celebrate your NSVs (aka your non-scale victories). Did you lose an inch in your hips? Feel like your shorts are a little looser? Choose fruit over double fudge brownies? You’re winning your battle one NSV at a time. Reward yourself with a new book, new pump-up music, or maybe new workout gear!

3. Pace yourself. A good weight loss plan takes time. It’s not a race; keep things slow and steady. A one to three pounds per week is a healthy weight loss pace. Quick weight loss is not realistic or sustainable.

4. Find a buddy with similar goals. It will be much easier to stay motivated with someone else going through a similar journey. Here’s a great place to find support from others with 50+ pounds to lose.

5. Make a schedule. If you plan your meals and workouts in advance, you’ll be much more likely to stick to them. Physically write them on your calendar as you would a doctor’s appointment or a work meeting.

6. Have fun. If you think of weight loss as a chore, it will be a chore. Try a fun workout class, walk your dog, cook a new recipe, make a fun playlist for workouts. A positive attitude will get you to your goals, no matter how big they are.

Good luck!

Guest blogger Caitlin is the Community Manager at Everyday Health.

I can particularly relate to 3 & 5 (I want the weight gone NOW and I certainly need to be better prepared when it comes to my evening meal as nights are my downfall). What about you?

 

14 Comments
  • Marion
    August 13, 2012

    Hi Deb! I especially like #2’s point to reward myself for choosing fruit over brownies. I never thank myself for that. I usually resent it, instead. Sneakily, my mind has gone negative about this aspect–I should fix that.

    Oh, and when you kept that weight off, you haven’t waned. It just feels that way, but you’ve still been making calorie restrictions to keep it off.

    🙂 Marion

    • Debbish
      August 14, 2012

      Yes, I guess I need to acknowledge the positives. I’ve recently realised it’s a year since I joined the (a) gym and almost every week (except for my recent injury and occasional work commitments) I’ve actually gone 3-4 times a week!

      Deb

  • A
    August 13, 2012

    I also think a lot about #2. The rewarding of NSVs. I try very hard to think about the inputs–the daily things I do to get me results. When I think about the scale I go crazy…I have lost 45 lbs and am not even half way there! So instead I focus on 1) I exercised today, 2) I worked on my mental game, 3) I ate the right things….etc….

    • Debbish
      August 14, 2012

      I’m with you. I HATE the numbers and can get fixated on them. I often say I need to go back to the basics and focus LESS on the weight lost. My recent posts re WHY I’m doing this and a focus on: changing lifestyle rather than losing weight; was quite eye-opening to me – confronting me with my motivations and expectations.

      Deb

  • Amy
    August 14, 2012

    Sorry I haven’t visited for a little while! I have a bit of back reading (new word/phrase) to do!

    Great advice however…. My favourite suggestion is number 6! Exercise at the very least should not be a chore 🙂

    Hope you are staying well!!

    • Debbish
      August 14, 2012

      Hi Amy and thanks I am well (after a little glitch which got in the way of my exercise). And I completely agree… on the exercise front as you know I LOVE to dance (not well or properly) but get me into a room of people and put Nicki Minaj on and I’m having a ball!

      Deb

  • Dannii @ Hungry Healthy Happy
    August 15, 2012

    I love number 2. I don’t focus on the number so much, but how much stronger I am and how much more I can do in the gym!

    • Debbish
      August 15, 2012

      Dannii, I tend to undersell that non-scale achievements. “Oh, I haven’t lost any weight, well then I’ve failed.” Rather than thinking about the individual choices I’ve made during the week or month, or the number of times I’ve been to the gym etc.

      Deb

  • Julia
    August 15, 2012

    I just got caught up on your blog, Deb. You’ve had a rollercoaster week!

    I have had the same exact experience with binging – particularly the idea that I might as well finish it now and then tomorrow will be a new day to start fresh. I’ve also had that insane feeling of “I must finish it.” Where does that come from? Why do we feel that way?

    The guest posts is helpful and upbeat – I hope it helps you out of your blahs. And if you join in the monthly weigh in club on BMYF, you’ll have an automatic way to break up your weight loss goal into small segments. : )

    • Debbish
      August 15, 2012

      Hi Julia and I did remember you were going to be away. I hope you’ve enjoyed the break from your own blogging as well… and hope the summer weather is treating you well. As it’s winter here I’ve now got a sore throat, cough and runny nose…

      And yes, small goals is definitely important when you have so much to go. I need to remind myself that I was able to lose that amount before (though I was starting from a larger and less-fit base!!!) and should be able to do it again. I just need to work out how!

  • Miz
    August 15, 2012

    it was all all all about NUMBER TWO HERE.
    treats treats and more treats….books, manicures, massages, new socks—ANYTHING.

    • Debbish
      August 16, 2012

      I’m always open to treats myself Miz. I just need to get out of the habit of them being food/alcohol-related ones!

      Deb

  • KCLAnderson (Karen)
    August 16, 2012

    #2 and #6 really resonate for me, although I have never felt the need to “reward” myself…not sure why.

    • Debbish
      August 16, 2012

      Oh no… I’m all about the ‘treats’ Karen. Sadly. As I just commented to Miz – mostly my ‘rewards’ are food-related. (A sense of entitlement or something!)

      Deb

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