I am not motivated, but I know I need to change

[Anonymous]

I work from home, don't get much exercise (apart from tennis and walking a few days a week). I have a lot of extra fat in my mid-section. I'd like to feel toned and feel good in my clothes (my belly is bigger than my chest, and no clothes can hide that!). I KNOW what I need to do (clean up diet, cut out alcohol, lift weights), but I just can't seem to motivate myself to do so for longer than a week before I let life get in the way. Please help me stay motivated. Should I hire a personal trainer? Join a gym? I really would like to get in shape now, I'm not getting any younger. (43 year old fwiw)

[Anonymous]

There is motivation and there is discipline. In Reality the long game here relies on discipline. If you force yourself to stick with it long enough you won’t want to go back.

It’s discipline you need. You won’t be motivated everyday. No profession athlete is motivated every day. No age group athlete is motivated everyday. They just have discipline.

[Anonymous]

Just force yourself to start.

Dont wait for motivation.

[Anonymous]

I'm also not very motivated for working out, but diet is easy for me. Just eat basic boring foods, but enough so you dont feel hangry and snacky.

I buy frozen chicken breasts from the grocery store, thaw them, bake in the oven (with a thermometer for best results). Eat it with rice, broccoli or salad. Use a different sauce to jazz it up. Boring, yes! Easy, also yes. Simple enough to stay on track.

If something is too difficult or time consuming I dont keep up with it. But this has been good. And not buying junk! Of course its easier to stay strong when you arent surrounded by your fave junk foods.

[Anonymous]

I set a 6 week goal and have a piece of paper on the wall in my bathroom so I have to look at it multiple times a day. My current goal is 100+ min of cardio and 2 strength workouts of 30+ minutes each week.

After 6 weeks I either keep going or I take a week off and take that paper down, and start a new one with new goals.

I have 2-3 people who will work out with me sometimes, which helps, but people bail so I have to be accountable to me. But it’s not really about motivation, it’s about just doing it. It’s hard to keep going but if I know I can take a break after 6 weeks, that makes it feel more manageable.

[Anonymous]

One thing at a time and start small. Work it into your routine. When it becomes a habit and you do it without thinking about it, add something else.
You are never going to want to do any of this. You just have to decide you want the results, and break it down into small steps to get there.

[Anonymous]

So much of this is about diet. You are at least moving but you need to change your diet. Weight training would also help.

[Anonymous]

Are you F or M?

[Anonymous]

You need to eat clean 90% of the time. You cannot outrun the fork. High protein and low carb.

[Anonymous]

I called a gym to inquire about membership beginning of this month. Since then I have not joined and taken naps during time I would have worked out. Deciding it’s what my body and mind need this month and then will start exercise in gym next month. All to say, be kind to yourself as sounds you are juggling things too. Once you do start, schedule time in your calendar to exercise like other meetings so you tell yourself it is a must do activity and not optional. Good luck!!

[Anonymous]

The people who consistently workout make it a habit to do so. Start by finding something that you would enjoy doing and make it a habit by attending consistently. Then you can move on to different types of workouts to meet your fitness goals as they evolve. I started to workout consistently as a 40 yo as well.

[Anonymous]

When I have been successful with weight loss / fitness goals the biggest thing that helped me was a list of rewards. For every 5bls lost, I got a reward. Lots of them were little, but they were things I wouldn't normally do, or get for myself (a Thai massage, new Vejas, whatever) and then some of them were bigger (at goal was a big trip and new wardrobe). I typed it all out, printed it on really nice paper, and put a sticker next to each reward as I redeemed it. This works really well for weight loss, like I said, I did a reward for every 5 lbs. But you can do it for working out as well -- set a goal for the week, and when you have done all of it you get a reward from the reward list.

The last time I posted this, some nasty person came on here calling me a child because of my stickers, lol. But it worked for me.

[Anonymous]

I just get up every single morning and do it. No excuses. And I am halfway asleep before I realize I don't want to be running in the cold and dark.

[Anonymous]

What does working from home have to do with it other than you are admitting that you don’t work and have time to exercise.

[Anonymous]

Hire a trainer might help because at least that will keep you accountable and you wouldn't want to waste money. Then after you build up the good habit, it will be easier to stay disciplined with it. Good luck!