6 WAYS TO REVIVE YOUR MOTIVATION

LOSING WEIGHT IS ONE THING – KEEPING IT OFF IS QUITE ANOTHER. HERE’S HOW TO STOP THOSE PESKY KILOS FROM FINDING THEIR WAY BACK.

Tips to get back on track

Putting weight back on has little to do with a lack of knowledge – you managed to lose the weight in the first place, right? You probably know exactly how many grams of carbs there are in everything you eat, what portion sizes are appropriate, that alcohol can sabotage weight loss efforts, that snacking and dairy can be a problem and that you should eat only when you’re hungry. So why is it that you just can’t stop those kilos from returning? The answer is usually simple: you’ve lost motivation to do what you know needs to be done. But don’t beat yourself up – this is perfectly normal.

THESE SIX TIPS WILL HELP GET YOU BACK ON TRACK: 1 Go back to your ‘why’

What was it about your life you wanted to change – why did you want to lose weight in the first place? This reason won’t be the same for everyone. Some might have been tired of being held back by excess weight and a lack of confidence to try new things, others perhaps wanted to improve their chances of conceiving and having a healthy baby or they were simply sick and tired of being sick and tired. Weight loss motivation must be something you want, not something others want for you. Focus on the life you want for yourself rather than just on how you’d like to look. 2 Acknowledge that there will be ups and downs

Don’t expect to stay highly motivated all the time. You can still make good choices when motivation levels are low – those choices might not be perfect, but they can keep you moving in the right direction. An all-or-nothing attitude is problematic when it goes from one bad meal into an all-out binge (‘I’ve wrecked the day anyway; I might as well go all out!’) So you made a bad choice – do better at the very next meal. When you accept that motivation has its highs and lows, it becomes easier. If your motivation levels are at an all-time low, stop trying so hard. Be a little more flexible without undoing all your hard work. Consider a short break from your diet: set a clearly defined time frame for your ‘diet holiday’ and get straight back to it when the holiday is over. If getting back on track becomes a challenge, revisit your ‘why’.

3 Think about the future

Ask yourself the following questions: What will my future look like if I don’t keep trying? Where would I like to be in one, two and five years from now? Insidious weight gain, deteriorating health, ill-fitting clothes and low energy could be what you’ll face if you give up – not to mention the effect on your confidence and self-esteem. If you’re at a crossroads, rather than give up, acknowledge the ebb and flow of motivation levels and take a diet holiday. Six months on, you’ll be very glad you did.

4 Stick to a strategy

Have you thought long and hard about what you want to achieve and how you intend getting there? Imagine a new business venture trying to get off the ground without a solid business plan! You need a strategy – and it needs to be in writing. Start by identifying your longterm goals, then set a time frame. For each long-term goal, have a few short-term realistic quick wins. Next, think about the steps you’re going to implement to achieve those short-term goals. For example, as a long-term goal, you might want to lose 20kg within a year. A short-term goal could be to lose 2.5kg over the next month, or to fit into a favourite pair of jeans. Cutting out sugar and processed flour, walking 30 minutes a day and getting to bed earlier could be your action steps. If you stick to these, habits will change and your healthy eating plan will become your new normal. If you’ve never had a plan before, formulate one now.

5 Dangle a few carrots

Waiting to celebrate the achievement of a long-term goal can test anyone’s patience. Weight loss requires effort, diligence, competence – and reward. Imagine doing a job without being rewarded with a salary. Reward yourself for achieving short-term goals. And when you’ve reached a milestone, don’t just pat yourself on the back; think of creative ways to celebrate the achievement. Think of these rewards beforehand and incorporate them into your strategy.

6 Stay hopeful

Losing weight and keeping it off is a mental and physical struggle. The right attitude is essential – hope makes us resilient, and resilience keeps us moving forward. Be careful of the words you use; negative thoughts and excuses can all hold you back. Rather than dwelling on your imperfections, be grateful for what your body can do and what you’ve achieved. Your thoughts can become your reality, so change your inner dialogue from ‘I can’t because (insert excuse)’ to ‘I’m prepared to keep trying because (insert your why)’. Staying positive is half the battle won.