Jump-Starting Your Motivation
You were fired up and raring to go when you first opened the pages of this book. Remember? It wasn't so long ago. Slimming down--and changing your life--was high adventure then, a challenge you rose to immediately. The world was full of new discoveries: that a low-fat lifestyle is much easier and more palatable than you ever thought possible, that sweating through a workout or exploring your neighborhood through daily walks is actually fun!
But now--just maybe--the honeymoon's over. Some days you have to pry yourself out of bed for your prework walk. You have delicious dreams about burgers and fries. You're eating your way through stressful days, and when your mood hits rock-bottom, you seriously consider hanging it all up.
In short, you need a kick in the pants--a little boost.
And here it is! Below is a plan to help you maximize your motivation when you're having a tough time sticking with your weight-loss program. Simply follow the plan, step-by-step, and you should regain your inspiration in no time! What's more, you can use the same plan over and over again, anytime you feel you're in a rut.
Step 1: Do a cost-benefit analysis. Divide a sheet of paper into two vertical columns. In the left column, list all the benefits of sticking to your weight-loss plan. For example: "I've already dropped six pounds"; "I have more energy"; "I deal with stress better." Under those items, jot down the costs of not sticking with the program, like "I'll be out of shape," or "My belly will come back."
In the right column, write the costs of following your program: "I have to give up certain favorite foods that aren't healthy"; "I have to make time for exercise." Then, include the benefits of abandoning the program, such as, "I'll have more time to myself because I won't be walking every day," or "I'll be able to eat and drink whatever I want."
"The things in the left column are the thoughts that will motivate you. When your thoughts start drifting to the right column--to the costs of making the changes and the benefits of not bothering--that undermines your motivation," says clinical psychologist Joyce D. Nash, Ph.D., a weight-loss expert in the San Francisco Bay area and author of Now That You've Lost It: How to Maintain Your Best Weight. You should feel free to add to each column as you come up with new pros and cons about sticking with your diet. Be sure to post the list where you can see it every day, as both a visual and mental reminder.
Being honest and open about your negative thoughts can help you figure out why you're starting to feel burned out, Dr. Nash says. Then you know just when to focus on the many good ideas found here in Prevention's Your Perfect Weight.
Step 2: Check your records. Look at your weight, body measurements, cholesterol levels and any other vital statistics you noted at the beginning of "Your Perfect Weight Success Diary," on page 273. Where are you now? If you haven't been charting your progress, start now. Record your weekly weight, the amount of time you spend exercising, even your blood pressure and cholesterol readings whenever you have them taken. Avoid thinking about how far you have to go to reach your long-term weight-loss goals. Instead, pat yourself on the back for the progress you've already made!
Step 3: Set daily minigoals. Vow to eat a healthy bowl of whole-grain cereal for breakfast, instead of a short stack floating in butter and syrup. Or to skip your late-night snack, or to walk ten minutes more today than you did yesterday. "Today is your time horizon, not the rest of your life," Dr. Nash says. Looking too far ahead--such as at the 25 pounds you still have to lose--can be overwhelming and self-defeating.
Step 4: Write it down. Having your goals on paper where you can see and update them will make them seem more real--and boost your motivation to achieve them. So, put your minigoals on paper, then give yourself a star once you accomplish them. Or make a formal "contract" with a buddy. Include your goal and the reward for reaching it. You may feel more committed to your goals if you use these techniques.
Step 5: Swap the cookie jar for the "reward jar." Think of at least 20 little rewards for yourself--simple, short-term things you would like to have or do that don't take a lot of time or money. (The more doable they are, the less likely you are to find reasons not to treat yourself, Dr. Nash says.) It could be taking a soothing mineral bath, gathering a bouquet of fresh flowers from your garden, calling a good friend for a long chat or reading a chapter of a novel you never seem to have time to finish. Try to include as many of your favorite (inedible!) treats as possible.
Then, write each one on a separate slip of paper and keep them in an empty cookie jar or canister. Each day, as you accomplish your minigoals, draw from the reward jar--that's your treat for the day. (And replace the slip in the jar, so you'll be able to choose that reward again in the future!)
Step 6: Change your workout routine. Take your act on the road! Instead of stationary cycling, traverse wooded trails on a mountain bike. Walk in a new area--or with a new partner. Try a workout in the morning instead of waiting till afternoon. Take up a new sport, or switch from weight-lifting machines to a free-weight workout. Or experiment with interval training: After a 10- or 15-minute warm-up, step up your pace for about 2 minutes. Slow down to catch your breath, recovering for about 1 minute, then speed up again for another 2. (This works for walking, cycling, running, swimming--even stair-climbing and stationary rowing.) Vary your workouts as much as you like in order to keep them fresh and exciting.
Step 7: Spice up your diet. Give your taste buds a treat: Try a new, exotic fruit or vegetable, or a different type of fish or low- or nonfat product each week. Once each week or so, try one of the yummy, low-fat recipes in this book. Start an herb garden and add fresh sprigs of basil, oregano, cilantro or parsley to your recipes. There are plenty of healthy ways to keep your palate interested and satisfied without straying from your sensible eating plan.
Step 8: Ask for support. Tell a close friend or your spouse that you're having a hard time sticking to your eating-and-exercise plan. Be specific about what that person can do to help you through it. "You may need someone to tell you how much they admire your efforts, or just to show some interest in what you're trying to do," Dr. Nash says.
"Sometimes," she adds, "what you need most may be for your friends and family to say nothing at all. Tell them not to nag you, watch what you're eating or give you that quizzical look when you miss a workout. Let them know if you need to get through this on your own."
Step 9: List your high-risk situations and your defense strategy. Maybe you tend to overeat at restaurants. Or you have an aversion to working out in cold weather. Or you have trouble stopping at just two nonfat oatmeal-raisin cookies (you tend to keep at it until the box is gone). Write each of your most tempting situations on the front of a three- by five-inch index card. Then think of as many counterstrikes as you can and include them on the back of the card. For example, order child-size portions when you eat out. Try mall walking or gym workouts in the winter. Buy individually wrapped snacks, such as nonfat granola and fruit bars, to keep you from going on a granola bar binge. With your defense at the ready, you'll be equipped to handle anything and stay motivated right to the weight-loss finish line.
