Maintaining a healthy and active lifestyle is not always easy, but it can be done. Understanding what motivates and inspires people can make all the difference in sticking with an exercise and diet program. Let’s take a closer look at some principles of motivation and what causes people to stick with their programs.

Fitness-related

Why People Start Adopting Exercise and a Healthy Active Lifestyle

• Improve physical health and fitness
• Increase energy levels and reduce stress
• Boost confidence and self-esteem
• Achieve personal goals and aspirations

Intrinsic and Extrinsic Sources of Motivation

• Intrinsic motivation comes from within and is driven by personal interest, enjoyment, and satisfaction.
• Extrinsic motivation is driven by external rewards or punishment, such as money, recognition, or avoiding negative consequences.

Personal Attributes, Environmental Factors, and Physical Activity Factors That Influence Decision to Exercise

• Personal attributes, such as personality traits, goals, and values, can influence a person’s decision to exercise.
• Environmental factors, such as social support, access to exercise facilities, and time constraints, can also play a role.
• Physical activity factors, such as intensity, frequency, and duration of exercise, can affect motivation and adherence.

How Contracts and Agreements Can Increase Motivation

• Creating a contract or agreement with oneself or others can increase motivation and accountability.
• Setting specific goals and rewards for meeting those goals can also increase motivation.

Applying Cue Behavior to Inspire Yourself

• Cue behavior involves creating triggers or reminders that encourage a person to engage in a desired behavior, such as exercising.
• Examples of cue behavior include setting out workout clothes the night before, scheduling exercise into a daily routine, and using positive affirmations.

What Causes you to not stick with Exercise Habits

• Lack of time, social support, and access to exercise facilities can contribute to a lack of adherence, or sticking with exercise habits.
• Boredom, lack of enjoyment, and physical discomfort can also discourage adherence.

Self-Monitoring Techniques to Stick to Exercise and Diet Plans

• Keeping a journal or log of exercise and diet habits can help identify patterns and progress.
• Using technology, such as fitness apps or wearable devices, can also help with self-monitoring.

Understanding the principles of motivation and inspiration can help individuals maintain a healthy and active lifestyle. By identifying personal motivators, using cue behavior, and self-monitoring progress, you can stick to your goals to exercise and eat healthier.

Speaking of nutrition & good overall health motivation…

With the right mindset and strategies, it can be a journey that you can enjoy and be proud of. Here are some tips to help you on your weight loss journey:

Imagine the Change

See yourself as the person you want to become. Picture yourself with more confidence, feeling more energized, and looking healthier. Keep this image in your mind to help you stay motivated and focused. (Schacter, et all, 2012)

Discover Your Why: What Motivates You to Lose Weight?

Finding your why is crucial to maintaining your motivation and staying on track with your goals. Is it to feel more confident in your skin, to have more energy to do the things you love, or to be healthier? Whatever your reason, make it your driving force and remind yourself whenever you feel discouraged.

Role models can be a spark of inspiration

Find inspiration in those who have successfully achieved their weight loss goals. Follow health and fitness influencers, read success stories, or talk to friends who have gone through similar experiences. Their stories and advice can help you stay motivated and see that it is possible to achieve your goals. (Milyavskaya, et all, 2012)

There are no shortcuts in life – only those we imagine

There are no shortcuts to weight loss. Avoid fad diets or quick-fix solutions that promise unrealistic results. Instead, focus on making sustainable lifestyle changes that you can maintain long-term.

Enjoy Your Weight Loss Journey

Losing weight doesn’t have to be a chore. Experiment with new healthy recipes, try different workouts and find activities you enjoy. Remember that your weight loss journey should be something you look forward to, not dread.

Recruit cheerleaders

Surround yourself with people who support and encourage you on your weight loss journey. This can be friends, family, or a support group. Having a support network can make all the difference when things get tough.

Stay persistent in the face of challenges

Remember, progress is not always linear. Focus on consistency rather than perfection. A study found that consistently making small, healthy choices every day can add up to significant results in the long run.

It’s ok to mess up sometimes

Don’t be afraid of failure. It’s a natural part of the weight loss journey. Instead of giving up, learn from your mistakes and use them as motivation to keep going!

Celebrate the successes

Reward yourself for your progress, but do so in healthy ways. Treat yourself to a massage, new workout gear, or a healthy meal out with friends.

Fat loss is just one goal

Remember that fat loss is just a number (and don’t worry about weight because hopefully you also have goals to get toned muscles too). Track the circumference of your waist and hips. Track your fitness strength and endurance. Focus on how you feel and how your clothes fit. Celebrate non-scale victories like increased energy, better sleep, or feeling stronger in your workouts.

Remember, the most important thing is to enjoy the journey and to stay focused on your why. With the right mindset, habits, and support, you can achieve your weight loss goals and become the best version of yourself.

References:

Milyavskaya, Marina, et al. “Inspired to get there: The effects of trait and goal inspiration on goal progress.” Personality and Individual Differences, vol. 52, no. 1, 2012, pp. 56-60. ISSN 0191-8869, doi: 10.1016/j.paid.2011.08.031.

Schacter DL, Addis DR, Hassabis D, Martin VC, Spreng RN, Szpunar KK. The future of memory: remembering, imagining, and the brain. Neuron. 2012 Nov 21;76(4):677-94. doi: 10.1016/j.neuron.2012.11.001. PMID: 23177955; PMCID: PMC3815616.

Hwang KO, Ottenbacher AJ, Green AP, Cannon-Diehl MR, Richardson O, Bernstam EV, Thomas EJ. Social support in an Internet weight loss community. Int J Med Inform. 2010 Jan;79(1):5-13. doi: 10.1016/j.ijmedinf.2009.10.003. Epub 2009 Nov 27. PMID: 19945338; PMCID: PMC3060773. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3060773/

Feig, E.H. and Lowe, M.R. (2017), Variability in Weight Change Early in Behavioral Weight Loss Treatment: Theoretical and Clinical Implications. Obesity, 25: 1509-1515. https://doi.org/10.1002/oby.21925