Lacking motivation? Stuck in a rut? Had a binge?
It’s that time of the year… it’s cold, rainy, dark in the am and “comfort foods” tend to sneak in more often. This means self-motivation needs to be stepped up! If you’re lacking motivation, don’t wait for it to magically come back. It’s up to you and you only to fix it. I promise there are so many things that you can do to help yourself!
So here are some of my top tips. I truly believe that they will help you.
1. Forget it and only focus on the day you have infront of you
Had a few "bad days", an indulgent weekend or holiday? Forget it, leave it in the past and only look forward. You’re human and everyone falls off the bandwagon every now and again so don’t be so hard on yourself.
The good news? If you feel heavy, it's very likely that the weight gain isn't all fat!! You may be feeling bloated and puffy, but I assure you, after even just 1 or 2 days of clean eating (and by clean I mean sugar-free and refined carbohydrate-free) you’ll drop some of that weight fast.
A lot of that rapid weight gain is just water weight from the inflammation caused by the nasties you ate on those bad days. Excess carbohydrates also cause water retention, so, after a few days, you’ll drop this water weight and feel motivated to continue on with your healthy habits again.
2. Do these 3 essential things as soon as you wake up
Play music! As soon as I wake up I play upbeat music that makes me feel happy. It puts you in a positive mood straight away. The mood you’re in for the first hour of your day is so important... it really sets you up for the day ahead so start it on a good “note” – haha, that was totally by accident.
Eat a balanced breakfast that is high in protein and contains a source of good fats.
For example, something like...
- 2 eggs with 1/4 avocado and some greens
- My one-minute breakfast pudding.
- 1/2 cup berries with 1/2 cup greek yogurt or 1/3 cup coconut yogurt and a scoop of protein powder
Don't reach for white toast, wheetbix or cereal. These highly refined carbohydrate meals will only give you a surge in blood sugar and result in unstable blood sugars all the day. Unstable blood sugar levels sets you up for disaster as your cravings for high sugar foods will stick around all day. How are you supposed to stay motivated with these pesky cravings hanging around?? It will be very hard...
This one sounds silly but it’s SO powerful…. Tell yourself over and over, in your head or out loud, that it’s going to be a good day and that you CAN do it.
Also, write it down on paper what it is that you want to achieve that day. Then, throughout the day it’s also super helpful to write everything that you eat down on paper too. This technique makes the chances of you following through with your good intentions far more likely. It also makes you mindful of what's going in to your mouth which is powerful and something I always ask my clients to do. It makes you consciously aware of what you're doing and allows you to more readily make the right changes and stay on track.
3. Have appealing meals planned for the day (and don’t skip meals)
Restricting yourself too much always backfires. Even though I love intermittent fasting and the benefits that it has, something this restrictive will backfire if you’re in the stage of low motivation with your health or you’re prone to binging. So, plan a good breakfast, lunch and dinner and include one snack too.
Even better, plan for the whole week ahead. This is where my meal plan services are great – I make them as appealing and as suited to you and your lifestyle as I possibly can. When you have a plan, you’re far more likely to follow through with what you’re wanting to achieve.
4. Prioritise your sleep
Nothing kills motivation and increases your cravings more than the lack of sleep. Studies show over and over again that sleep deprivation is associated with poor memory, reduced focus, increased hunger, weight gain, low moods, irritablility and lowered motivation.
Aim to get seven to nine hours of sleep per night. If you struggle with this, have a read of this article – so many great tips here.
If you're serious about boosting your motivation, you need to get serious about prioritising your sleep!
5. Move your body
And don't put pressure on yourself to do exercise that is too intense, it doesn't need to be! If you’re in a rut, just start super small and do what you enjoy. Then, after a week, I promise you’ll naturally want to build it up when you see how good it makes you feel.
Just start by doing a 10-15 minute walk each morning, in your lunch break or after work. Anything is better than nothing - always tell yourself this, and also visualise how good you will feel when it’s done.
I do these two things every single day and when I miss my morning walk or gym session, boy does my day follow suit. I usually feel unsettled all day it’s crazy. I always need to get the blood flowing and release those endorphins and so do you! It significantly boosts my motivtation for the day.
I hope this helps you. You're not alone, everyone goes through periods of low motivation. Just follow these tips, keep on going and you'll be back on track in no time.