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Weight Loss Motivation: The “Secret” to Getting Started

Weight Loss Motivation: The “Secret” to Getting Started

This article will be a swift kick in the pants for some… a motivational call to action. For others, it will be an eye-rolling waste of time. Here’s the deal: I have a “secret” to motivating yourself to finally lose weight. It’s called …

Get. Off. Your. Behind.

Easier said than done though, right? Think about how many hours you waste per day. I know what you’re probably thinking, “I work my butt off and I’m busy when I come home, so I deserve some down time.”

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Fair enough. But hear me out for a minute. We’re all busy. And you can either keep making excuses about why you’re still overweight or you can do something about it. Which do you choose?

It’s really that simple, folks.

Motivation means doing. Do something. Anything. Except for sitting on the couch watching TV for 5 hours a day (that’s the average in the U.S.). That’s pathetic. Even if you watch 3 hours of TV a night, what’s stopping you from taking just 1 of those hours 4-5 days a week to exercise?

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The answer is…

You.

You’re holding yourself back. Not your busy schedule. Not your kids. Not your job. If you want something badly enough, then you have to be willing to make sacrifices to go and get it. You have 1,440 minutes every day to spend how you choose. Make the choice to take 30-60 minutes in each of those to get some exercise and prepare healthy foods.

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Here are some tips to get you going.

4 Steps for Getting Started

1. Honestly assess your “reasons why.” Knowing what you want is easy for most people. But honestly assessing why you want it is another story. It’s uncomfortable because it exposes your insecurities. So really think about it: why do you want to lose weight? For most people, it’s because they don’t like how they look or feel. They feel nervous to be around others in a bathing suit. They are embarrassed that they’re 20 pounds heavier than they were last year. They are depressed. These feelings are normal. Embrace them. Be honest with yourself. It’s the first step to motivating yourself to lose weight, and one of the most important.

2. Set goals. When you get to the point when you can assess and identify your weight loss triggers and emotional insecurities, it’s time to set some goals for yourself. Start with itty-bitty goals and work your way up… setting unattainable goals is the quickest route to failure. And be specific: for example, one of your goals may be “lose 1 pound in 30 days.”

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3. Formulate a plan. Next, create a game plan for how you’re going to accomplish your goals. The logical first step: get a planner. It can be a desk calendar, a document on your computer, or a physical daily planner you can write in. The important part is to be able to write down your plans for each day and track your progress moving forward. I use a daily planner to create check lists of each healthy behavior I want to accomplish for the day. Then I write down what I did and check that item off the list as I complete it, which leads us to the fourth and final step.

4. Execute the plan. Here’s an example of how to do it: if my goal is to “lose 1 pound in 30 days,” part of my plan to accomplish this would be to “eat 4 or more servings of veggies every day this week.” Every day I would write how I have accomplished that goal (i.e., “ate 3 cups of lettuce, a bag of carrots, and a tomato”). You’ll be amazed at how gratifying this feels to see your progress in action.

So there you have it: the “secret” to getting started with weight loss motivation… is to get started. The question is how will you do that? Let us know below.

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Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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