Ask a Health Advocate: How can I stay motivated to meet my health goals?

Every year, millions of people make New Year’s resolutions to get in shape, promising themselves they will eat less and exercise more. But by the third or fourth week of their weight loss journey, their motivation begins to dwindle and those new, healthy habits begin to fade. Staying motivated isn’t easy, and losing weight takes hard work—but there is plenty you can do to stay dedicated to your goals. Try these tips to keep your motivation up year-round:

Write down your goals. This may sound like a simple tip, but writing down your goals can give you a point of reference. Make a list of specific goals you want to achieve this year as well as ways you plan on achieving them. Make several copies of this list and keep them in places where you will see them every day—for example, in your bedroom, tacked to your refrigerator and bathroom mirror, or on your desk at work. Keeping a calendar or journal, whether online or on paper, can also help you log your progress and stay committed.

Make your goals fun. Find sports and activities that you enjoy, then vary your routine to keep yourself from getting bored. If you’re not enjoying your workout, try something different. There are many ways to get a lot of exercise other than hitting the weights at the gym or running 2 miles on a treadmill. Try checking out a local health club or martial arts center, or sign up for a yoga or ballroom dancing class. You may find a new activity you didn’t know you liked before!

Get support. Don’t be afraid to ask for help. Having someone in your corner supporting you could be all you need to stay motivated. Find a friend, family member, or co-worker with similar healthy goals and make a pact to stick together. You can rely on each other during any moments of weakness. However, be sure to pick the right person to keep you on task. Don’t pick someone who will easily distract you or is unreliable. 

Treat yourself. A great way to get motivated is to work towards a reward. It could be something small like a new pair of shoes or outfit, or something big like a vacation at the end of the year. You don’t always have to celebrate your accomplishments by buying something, either.  Positive thinking and reinforcement can go a long way. Avoid only focusing on your failures and shortcomings—this can hurt your progress.

Staying motivated towards losing weight and being healthy isn’t easy, but if you focus and work hard, you can succeed. Remember, if you’re a Health Advocate member with access to our Wellness Coaching service, you can always call a Wellness Coach to help you with your goals. Your Coach can give advice, cheer you on, and provide valuable help and support along the way!

How do you stay motivated? Share your motivation tips with us by tweeting to @HealthAdvocate using #Motivation, and we will share your tips with people who need an extra boost!

Ask a Health Advocate: How can I get back on track with my health goals?

Did your exercise routine or healthy eating habits go by the wayside during the holiday season? Have you felt less motivated or too overwhelmed to get started again? Here are a few tips to help turn that mindset around and boost your motivation!

Exercise:

• Be realistic. Set reasonable, achievable goals to ease you back into a weekly routine.
• Keep track of progress. Seeing personal improvements helps to increase motivation.
• Get support. Tell your friends and family about your exercise goals so they are aware and can help in your efforts.
• Find the fun in it. Pick an exercise activity that you enjoy doing! If you like it, you are more likely to stick with it.
• Break it up. If you are short on time and can’t reach 1 solid hour, try doing multiple sessions that are 10 - 20 minutes each throughout the day.
• Get a buddy. Working out is often easier when you have committed to going with someone else. An exercise buddy can help keep you more accountable to your goals.
• Put it on the calendar. Penciling in the time you are going to exercise each day makes it an appointment, similar to the other appointments you’ve scheduled into your day.
• Make it convenient. Find ways to exercise that are the most time-efficient, like exercising at home instead of going to a gym.
• Think about the health benefits. Understanding all of the countless benefits your body is getting from exercise is something to think about when contemplating getting off the couch.
• Reward yourself. Treat yourself for making the effort to exercise and sticking to your goal – go to a movie, buy flowers, take a short trip, or go to a sporting event or concert.

Nutrition:

• Plan ahead. Make a meal and snack plan ahead of time so you don’t have to ask yourself the question “What should I eat for……?”
• Make a grocery list. Knowing what you are going to buy before you step into the store makes it a lot easier to avoid impulse purchases.
• Shop in season for fruits and vegetables.  They will taste better and cost less!
• Purchase frozen fruits/vegetables for quick meal prep.  You can easily make a quick stir fry or a smoothie for a meal on-the-go.

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      Challenge yourself to try a new healthy food every week. New “superfoods,” which are dense in nutritional value and low in calories, are continuously being identified.  Have you tried chia seeds, flax seeds, quinoa, kale, chick peas, kefir, buckwheat, barley, or plantains? 

Try one or two of these tips to start off your new year feeling fit, happy, and healthy! If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more exercise and nutrition tips.

Have a question for a Health Advocate? Email nhess@healthadvocate.com, and your question may be the topic of an upcoming “Ask a Health Advocate” column!