Igniting Your Motivation to Lose Weight and Get Healthy {Live Coaching}
Do you want to lose weight and get healthy but struggle with motivation? Do you tend to put yourself on the back burner? Do you feel stressed and make no time for yourself?
In this episode, I health coach Maya on the importance of prioritizing fitness and self-care, especially in her busy life as a working mom. We will talk about topics such as:
Make a Conscious Choice to Prioritize Fitness
Start with Small, Achievable Goals in Exercise and Nutrition
Identify Realistic Nutrition-Related Goals
Prioritizing Self-Care for Working Women
Recognize the Tendency to Ignore Health Due to Busy Work Life
Set Intentional Steps Each Day to Prioritize Self-Care
Suggests Setting Aside 20 Minutes Each Day for Exercise or Lunch
Taking Breaks, Moving, and Eating for Better Work Performance
Hunger Affects Our Ability to Think and Work
Having a Strong Motivation for Why we are Doing Something is Essential
Journey to Personal Health and Fitness Goals
Prioritizing Health After Having Kids
Suggests Journaling and Deep Breathing to Envision Goals
Visualizing Healthier Living as a Motivation for Self-Care
Mindful Eating and Smart Snacking
Encouraging Intentional Planning of Meals and Avoiding Snacking
Skipping Meals Can Lead to Overeating
5 Reasons Why Finding Weight Loss Motivation is Hard
Lack of Immediate Results: One common reason people struggle with weight loss motivation is the perceived lack of immediate results. Weight loss can be a gradual process, and when individuals don't see significant changes quickly, it can demotivate them. Without tangible progress, it becomes challenging to stay motivated and committed to their weight loss goals.
Unrealistic Expectations: Setting unrealistic expectations is another factor that hinders motivation. Many individuals anticipate rapid and dramatic weight loss, influenced by media portrayals and quick-fix promises. When these expectations aren't met, frustration and demotivation can arise, leading to a loss of motivation to continue the weight loss journey.
Lack of Support and Accountability: The absence of a support system and accountability can make it difficult for individuals to stay motivated. Having a network of like-minded individuals, such as friends, family, or a weight loss group, provides encouragement, guidance, and shared experiences. Without such support, individuals may struggle to find the motivation to push through challenges and setbacks.
Emotional and Stress Eating: Emotional eating, driven by stress, boredom, or other emotions, can derail weight loss efforts. When individuals use food as a coping mechanism, it becomes a barrier to motivation and progress. Emotional triggers and an unhealthy relationship with food can lead to a cycle of overeating, guilt, and decreased motivation to stick to a weight loss plan.
Lack of Self-Confidence and Self-Worth: Low self-confidence and a negative self-image can significantly impact weight loss motivation. Negative self-talk, comparing oneself to others, or feeling unworthy of success can hinder progress. Without a belief in their own abilities and self-worth, individuals may struggle to find the motivation to prioritize their health and well-being.
Daily Weight Loss Motivation: A Mom's Struggles and Challenges
Maya, a busy mom with two young children, opens up about her weight loss journey and the challenges she faces in maintaining a healthy lifestyle. Throughout her life, Maya has struggled with weight, but it was during her pregnancies and the postpartum period that she experienced significant changes.
While Maya managed to lose weight during her pregnancies, she found herself gaining it back afterwards and struggling to shed the extra pounds. In addition to her weight concerns, Maya's busy schedule, lack of time for herself, and stress levels have also taken a toll on her health.
Maya recognizes the need for change and is determined to overcome the obstacles that stand in her way. She acknowledges that her sedentary work-from-home job, coupled with long hours of sitting, contributes to her weight gain.
To combat this, Maya has started incorporating small but impactful changes into her routine. She has begun incorporating short walks in the morning before starting work and has even tried Pilates during her breaks. Maya understands the importance of physical activity to boost her metabolism and burn calories.
Overcoming Obstacles: Prioritizing Self-Care and Healthy Habits
In her quest for better health, Maya also acknowledges the significance of intentional eating habits. She realizes that skipping meals or relying on snacks throughout the day is counterproductive and often leads to overeating or indulging in unhealthy treats at night.
Maya is committed to making time for proper meals, as it not only helps maintain a balanced diet but also provides a much-needed break from work. By actively listening to her body's signals and taking breaks for meals and hydration, Maya aims to create a healthier relationship with food and nourish her body properly.
While Maya faces challenges in breaking away from work and prioritizing self-care, she understands the negative impact it has on her overall well-being. She recognizes that neglecting her own needs can have long-term consequences.
By setting alarms and reminding herself of the importance of self-care, Maya hopes to gradually incorporate these healthy habits into her daily routine.
Weight Loss Motivation for Moms
Despite being active during her pregnancies, Maya noticed that she gained weight afterward and found it difficult to shed those extra pounds. She attributes this to stress, lack of time for herself, and a sedentary work-from-home job.
Maya realizes the need to make changes and regain control of her health. She acknowledges the importance of self-care and acknowledges that neglecting her own needs affects her overall well-being. Determined to take steps towards a healthier lifestyle, Maya starts incorporating small changes into her daily routine.
Overcoming Challenges and Finding Weight Loss Motivation
Maya has started integrating Pilates and walking into her day, even if it's just for 20 minutes. She recognizes the positive impact of these activities on her physical and mental health. Additionally, Maya acknowledges the importance of prioritizing meals and breaks throughout her workday to avoid mindless snacking and overeating.
Maya's weight loss motivation stems from various factors. Firstly, she desires to feel healthier, to be free from back pain, and more physically fit. She wants to set a good example for her daughter and make physical activity a normal part of their lives. Maya also highlights the mental benefits of exercise, as it contributes to her overall sanity and well-being.
To stay motivated and committed, Michele suggested visualization techniques. By envisioning the desired outcomes, Maya's brain can already start building pathways to achieve her goals.
Journaling and deep breathing exercises are suggested as additional practices to enhance motivation and self-reflection. By incorporating exercise, mindful eating, and visualization techniques into her routine, Maya is taking significant steps towards achieving her weight loss goals while setting a positive example for her family.
Unleashing Your Inner Motivation: Daily Healthy Habits for Weight Loss
Maintaining weight loss motivation can be challenging, especially for busy moms like Maya. However, Maya acknowledges the importance of prioritizing her health and well-being. By adopting a mindset of intentional self-care, she realizes the need to make small, manageable changes to her daily routine.
Maya's weight loss journey as a mom requires identifying her true needs and finding alternatives to nighttime snacking. By incorporating activities like stretching and engaging in creative pursuits, Maya can redirect her focus and break the habit of seeking temporary comfort through food. These changes, coupled with maintaining daily weight loss motivation, will contribute to her overall well-being and progress towards her health goals.
Overcoming Nighttime Snacking: Finding Alternatives
Maya opens up about her struggle with nighttime snacking, which began during her late-night nursing sessions with her second child. She recognizes that snacking has become a habit and a way to reward herself after a long day.
Michele encourages Maya to consider her actual needs at the end of the day. Instead of turning to food for temporary comfort, she suggests engaging in activities such as stretching, deep breathing, journaling, or pursuing creative endeavors. By focusing on what truly makes her feel better and relieving stress in healthier ways, Maya can break the habit of mindless snacking.
Michele emphasizes the importance of understanding hunger cues and ensuring that Maya is eating enough throughout the day to prevent nighttime hunger. Breaking the cycle of using food as a reward is crucial for long-term success. Michele encourages Maya to shift her perspective and explore other fulfilling activities that align with her creative interests.
Resources:
👉 Healthy for Life Membership: Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://forms.gle/L4hvjcMm1Aw4uBUa6
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & gold
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👉 Join my private FREE facebook group here and get connected with other women and encouraged on your health journey. : https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Relate episodes:
#13 | Strength Training for Women over 40 {Exercise Motivation}
#23 | Maximizing Your Weight Loss Potential: Why It's More Than Just Diet and Exercise
#21 | Weight Loss Hacks: Simple Techniques to Shift Your Mindset and Achieve Lasting Results
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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