Yesterday we looked at 10 fears that could be draining your weight loss motivation. If you haven’t read that post yet please do, otherwise this post might not make much sense. Besides that, yesterday’s post was meant to stir up your thoughts and help you discover whether or not you have any fears that are sapping your motivation to lose weight.
If you’re not struggling with weight loss motivation right now, I invite you to take a look at the extensive list of articles in my archives and see what strikes a chord with you today.
Now let’s look at how we can turn those first 5 fears around and use them for weight loss motivation. We’ll dissect the ones that need it, and find the way out to the positive and productive side to get you closer to your goal of weight loss and fitness.
Today I was going to list all 10 fears from yesterday’s article, turning them into motivations, but due to the length and breadth of today’s article, I decided to cover the first 5 fears today and follow up with the last 5 fears tomorrow. So let’s start with these:
- Fear of Change: Fear of change holds many people back from growing and evolving in their lives. If a fear of change is keeping you stuck and unmotivated to lose weight, here’s a solution: Get out a piece of paper and list all of the changes that you see yourself making to your lifestyle followed by the positive gains those changes will bring you. Here’s a couple of examples:
- Changing to whole foods instead of processed – more energy, clearer skin, weight loss.
- Changing your portion sizes – weight loss, taking control of your eating habits.
- Changing clothing sizes – trying out new clothing styles, looking better in what you wear.
- Changing how you move and exercise – having greater mobility and flexibility.
- Changing your schedule to accommodate cooking and exercise – feeling good about making yourself a priority.
List as many gains as you can think of and when you think you’re done, write one more. Change makes life exciting and if you want to lose weight, that unhealthy lifestyle that you’re currently leading will need to change! When you focus on all of the gains that you will receive by making healthy lifestyle changes, you will really ramp up your weight loss motivation!
- Fear of Not Being Able to Follow Through: If you fear that you won’t be able to follow through with the actions needed to reach your weight loss goals, break it down into baby steps. After you write down your long term goals break them down into monthly, weekly, and daily goals. Focus on what you need to do to prepare yourself for the week ahead (plan out all of your meals and portions), do what you need to do (cook up some healthy, whole food recipes), and then just focus on each day, one at a time. If you just stick to your meal plans each day the weight will take care of itself, providing you are following a healthy eating plan.
You can go through the same process and take baby steps with your exercise goals. After all, it’s been all of those days of, “I’ll start eating better and exercising tomorrow” that have added up and gotten you where you are today, so let’s make a change now!
- Fear of Success: If you fear success, you’ll want to get to the bottom of why you don’t feel you deserve to be thin, fit, and healthy. Affirmations and mirror work can help you increase your belief that you do deserve to succeed in your goals of weight loss and fitness, and you could start with the simple affirmation, “I deserve all good”. When you believe that you do deserve optimum health and fitness, the lid on your motivation will be lifted and you will be able to surge ahead and go for your goals.
- Fear of Giving Up Your Best Friend: I believe that this fear in one form or another is at the core of many overeating issues. What I propose is replacing the food with productive tools to replace the behavior of using food for fun, entertainment, emotions, and as a crutch. Journaling is the best tool I can suggest: journaling your emotions, those same emotions that you would ignore before and eat over instead. Another behavior change is to replace food with other activities; sounds simple but it takes action.
Now I don’t mean that you shouldn’t eat when you’re hungry, but instead of reaching for the cookie because you’re upset, go for a walk or call a friend. Professional therapy can also be a huge benefit in helping your through sort through these issues.
Moving away from abusing food needs to become a part of your life if you want to not only lose weight, but also keep it off. I know that this is not an easy task; it’s something that I’ve struggled with for most of my life, too. Also, you cannot expect that you will heal your issues with food overnight, but given time, you can let that “best friend” go and see food as what it really is: fuel for the body.
- Fear of Failure: Here’s a question you can ask yourself if you’re afraid to fail: what does it mean to fail at weight loss? Does it mean that you don’t lose weight every week, or that you give up on yourself? I think that the only way you can truly fail is if you give up and say, “to heck with it, I’m going to eat anything I want, who cares about exercise, and I’m not even going to weigh myself ever again. I’ll just buy bigger and bigger clothes!”
If you don’t give up on yourself you cannot fail. You might need to revise your game plan if you’re not getting good results and you might even backslide sometimes, but as long as you don’t throw in the towel, you cannot fail. So ask yourself this: “What happens if I fail?” Here’s the answer: You get right back up, re-commit yourself, evaluate what is working for you and what isn’t, and forge ahead. Just don’t ever quit on yourself!
Tomorrow we’ll finish up with the remaining 5 fears from the list in yesterday’s post. I hope that these posts are helping you as much as they are helping me. Remember, I’m also working on my motivation to lose weight right now, so if you are too, we’re doing this together!
Please feel free to leave a comment if you’d like to share any fears about weight loss that used to hold you back, especially if you have overcome them and now have a high level of motivation to lose weight.
Hi JoLynn – I’ve put on weight steadily over the last couple of years and I really am finding it hard to motivate myself. I feel as though I’m stuck in a lifestyle rut that I don’t even enjoy.
But, the trouble is, now my clothes are really not fitting me anymore, so it’s even more difficult to motivate myself to get out and about and do more exercise.
Also, the last time I lost weight was through stress and I lost far too much. I wonder if I’m not subconsciously scared that something will happen to stress me out so much that that happens again. I know I didn’t like being that thin – but I don’t like being this fat either. It’s hard to hit a happy medium when you’re not very tall!
I think I’m going to spend this evening reading a whole heap of your blog posts, as they really do help. Thank you.
“Fear of Not Being Able to Follow Through: If you fear that you won’t be able to follow through with the actions needed to reach your weight loss goals, break it down into baby steps.”
Thanks for a really meaningful post. There are a lot of people out there that are stuck and have no idea how to move forward for various reasons even though they have a plan. They really do need as much help and support as we can give them.
JoLynn, Thanks for your feedback re: my feedback 😀 Another great post from you. My “fear of success” had a wrinkle specific to me. With professional help, I figured out that my mom, although well-intentioned, had sent me conflicting messages about women and weight while I was growing up. Women should most definitely be thin, but thin women are shallow, vain and make themselves miserable. I was fortunate to be naturally thin through my late adolescence, but since my mid-twenties I have struggled with overeating, an aversion to exercise, and weight gain. In retrospect, I never felt completely comfortable with making the effort to be thin.
Hi JoLynn,
Inspirational post to everyone who are on their weight loss program…
It is not unusual to lose focus as we journey from the beginning to end. We can distracted by other goals, other people or other events. We can forget what it is that we are working so hard to accomplish. So how do we stay motivated?
Keep a Self-Improvement Journal that details your goal, your plan to achieve it and the benefits you will reap once you accomplish your goal
We have to keep our motivation in front of us, every day
We have to make our motivation as tangible as we can
We have to reward ourself with every step we take towards our goal
No matter what may be motivating us, have to find a way to express that motivation in a tangible way.
Hi everyone, thanks for your comments!! 😀
@Catherine, hi!
Thanks for sharing what you’ve been going through. I can really relate to how your clothes don’t fit (I’m in the same position) and then feeling even less motivation the deeper you get into the space of weight gain, especially when you’ve been on the other end before.
You could be right that your fear is that you’ll get too thin. You could ask yourself if you’re truly stressed out now though, or if it is really just a fear, something that hasn’t happened? I think the most important thing is that you’re aware of it though, because if you didn’t have the awareness, then it would be harder to move forward.
You and I need to take action and get back on the healthy track of eating whole foods and exercising because otherwise we’ll need to buy new clothes, and I know that I don’t want to do that! 😉
@Lucy, hi, thanks for your comments!
Yes, I know that feeling of being stuck, but I don’t believe anyone has to stay there. There’s a reason that we stay in the same pattern, and I really do think that much of it can come down to fear. At least that’s true for me! 😉
@Daphne, hi! Wow, that’s a powerful insight that you discovered about the message you took in from your mom growing up. Very very neat that you are aware of it so that you can process it and let it go. Knowing that, it makes a lot of sense that you’ve felt uncomfortable trying to get thin and fit. You know, I can really relate to that, kind of a push-pull….you want to get thin and fit, but there’s another part of you that doesn’t. Thank you very much for sharing that! 🙂
@wldw, hi, you’re right that motivation is so important to maintain throughout the process of achieving your weight loss and fitness goals. I think that if one has fears, especially if unconscious, that it would make it even harder to remain motivated.
Thanks again everyone. I truly appreciate your personal experiences because I reflect on what you’ve shared and this helps me with my own process. Many blessings! 🙂