For When You've Lost Motivation


So you’ve fallen off your weight loss goals and you've lost all your motivation to continue. You don’t know when’s the last time you worked out, and your cheat day has turned into cheat months. You’re now at the point where you want to pick things back up but you’re not so sure how to. It’s exhausting to think about, and it actually just makes you want to give up and forget about your goals altogether.

Tired of starting over? Stop giving up.

I’ve had numerous conversations with people who’ve asked for advice about "where to start" after having fallen off. I’ve been there. Plenty of times. I’ve been on this journey since 2012 and I’ve had more “fallen off” periods than I’m proud to admit. When I get asked this question, this is the best I can give: Stop giving up. You have to want it bad enough for yourself. Easier said than done right? I know. That's why it's simple but not so simple at the same time. I had to literally get sick of "starting over". I got sick of feeling tired and sluggish ALL THE TIME, I got tired of starting back up and being so sore to the point that one workout caused me to sit out the rest of the week because I couldn't move. I got tired of some of my favorite clothing fitting one week and then being a little too snug the next. So how do you become motivated?I stop beating myself up about "starting over" and just stopped starting over. When I fall off of exercising for a day or week, I get back to it. Maybe not as intense or go as hard but, that’s really how you start anything. Just start. Really the first step is to stop beating yourself up, and I’ll go as far as to say forgive yourself. We are our own worst critics and depending on how long we’ve been down, can be really hard on ourselves. This journey is a LIFESTYLE change meaning you're striving for a healthier and fit life long term.

Let’s Start With Nutrition

As far as eating goes, you have to have discipline and start off at your level. Don't think you can do a Daniel fast or lemon water detox and suddenly fix your eating habits. It takes time and small decisions throughout your day to pick it back up. Choose water over a sugary drink. Opt for some baked red skin potatoes over a large fry. Pick up a fruit bar for an afternoon pick me up rather than stopping at the vending machine. These small choices have big effects when it comes to getting your diet back on track. If I’ve fallen way off, I’ll plan another round of Whole30 as a reset for my body, and it appreciates it every time.

Celebrate Your Non-Scale Victories

It’s easy to get discouraged when you feel like you haven’t seen any progress. The scale hasn’t budged much, and sometimes it may even jump up a bit. Focusing on those NSV give you an extra push to keep going. I have plenty of non-scale victories that I’ve noticed since starting my journey. My asthma is better controlled, I’m no longer pre-diabetic, and my waist is more defined, even when I pick up weight. Some other NSV you may encounter are noticing inches lost, needing smaller clothing, skin clearing up, and other people noticing your body changes before you.

Get An Accountability Partner(s)

This is so important when it comes to finding motivation. Your partner(s) can be someone currently where you are or someone who’s been where you are. Having someone to make sure you stay on top of your game is crucial. This can’t be a “yes man/woman” and this person can’t pacify you when you’re slacking.

Switch Up Your Routines

It’s easy to become burned out when you’re doing the same thing over and over and not switching it up. Try a different kind of workout, or class, if your area has ClassPass, that’s a good way to find different things to try.

Get a Trainer

If your budget permits, a trainer is a great investment. They’ve studied and put in countless training hours and know what works best for your body. They can introduce you to different workouts and share the knowledge they’ve learned to help push you to that next step.

Set Realistic and Attainable Goals

Setting unrealistic goals for yourself is a quick way to lose motivation and give up. If you’re striving for something that is unattainable, of course, you will lose your drive. We get so amped up when we first start that we say things like “I want to lose 30 pounds in two weeks” or “I want to be back to my high school size by next month”. We’re not being real with ourselves and our expectations. Also, make sure these realistic goals are easily trackable as well. There are so many apps and journals out there that makes documenting your progress that much easier.

Switch Up Your Diet

If your motivation loss is due to a plateau, it may be time to cut something out. Are you still indulging in sugar? Dairy? Too many carbs? There are so many silent killers to your goals that it may take some experimenting. I know since I’ve added some dairy and sugar back into my diet, my midsection changed drastically. What adversely affects others may not affect you so it takes trial and error to find out.

Sign Up For A Race

Or pretty much any athletic event that you would have to train for. A 5k, 10k, obstacle course, etc. Having something to look forward to and train for really helps with a motivation boost.

Set A Schedule, And Stick to It

Life can get hectic sometimes and a chaotic schedule can lead to us neglecting our bodies. This is where a schedule comes into play. Setting reminders to get up and move really helps. Wake up 20 minutes earlier or go to bed 20 minutes later. Whatever helps you to start a routine and stick with it, do it. You can even opt to use part of your lunch to get a quick workout in.

Take Pictures

Seriously sometimes we don’t notice a difference until we SEE it. Progress pics do wonders for your motivation. Seeing where you’ve started and how far you’ve come motivates you to go even farther. Most importantly...


Remember why you started in the first place. Keep it in the forefront of your mind. You wanted to feel better, look better, be healthier, whatever it is... Remember it.

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