Take the effort out of losing weight with tips from the experts

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Unless you’ve the self-control of the Dalai Lama, you’ll know the feeling: you’ve lasted a whole 24 hours without succumbing to the temptation of chocolate/alcohol/a boxset marathon and have actually hit your five-a-day and daily burpee target. And you’re feeling pretty smug. So, why then, when your BFF invites you out for an all-you-can-eat Pizza Hut does your weight loss motivation vanish as fast as you can shove your homemade soup back into the fridge?

‘Almost 40% of people who diet regularly give up within the first seven days,’ says Mark Bohannon, manager and head personal trainer of Ultimate Performance Manchester . ‘Then 20% give up before seeing the month out, and just 20% of people will make it through to the second month of dieting.’ Not inspiring stats when it comes to diet motivation loss.

What’s worse, according to Public Health England the UK population is steadily growing – outwards – and the list of health implications associated with obesity continues to grow.

Losing excess weight because you want to is one thing, but what about when you have to? How do you keep weight loss motivation high when it feels like your calories are low?

‘The most common reason for weight loss failure is setting unrealistic goals, and following unsustainable diets and exercise programs that you don’t see results from,’ says top fitness consultant and husband of actress Cath Tyldesley, Tom Pitfield . ‘Women can be very impatient and have high expectations. Wouldn’t life be great if there was a “quick fix”, right? But it’s making a lifestyle change that will really yield long-term results.’

But you already knew that. So, what’s the difference between ending up in that gold-standard 20% minority and finding yourself back on the sofa at square one? WH quizzed the experts for their insider weight loss motivation tricks of the trade to ensure, this time, you stay on track.

Your weight loss motivation crib sheet

1. WORKOUT IN THE MORNING

‘Weight loss motivation and willpower decrease as the day goes on,’ says Lee Mullins, founder of Workshop Gymnasium. ‘Train first thing in the morning when both are at their peak.’ Indeed, researchers from the National Center of Medicine and Science in Sports agree, noted a significant improvement in athletic performance in those shifting their training regime to the AM. Struggle to get out of bed? Fitness blogger Susie Chan recommends prepping your kit the night before so there are no excuses when that alarm goes beep. We say go one step further – sleep in it.

2. RAISE MONEY FOR CHARITY

According to Harvard University, altruism can increase willpower, and has been linked to improved mental health and mood, which, in turn, has been shown to improve physical performance. Ie when it comes to weight loss inspiration, training for charity is win-win. ‘There’s no bigger motivator than competing to raise money for a charity that’s important to you,’ Mullins says. Sign up to the 28 Days Better challenge and do just that. For £28, you’ll receive a programme of daily 15-20-minute home workouts plus a carefully structured nutrition plan – that costs just £4 per day to whip up. All profits go to supporting Action Against Hunger, a charity dedicated to ending starvation. See 28daysbetter.org to find out more.

3. SHARE YOUR JOURNEY

‘Partner up with a pal and get some regular training sessions in the diary,’ says Chan. Sounds simple but it works. According to data from Strava, the social network for athletes (strava.com), people who exercise with friends are 22% more active than those who go it alone. Not sure who to pick? ‘Choose someone, who is aiming towards the same goal of losing weight to keep you accountable and provide a sense of competition,’ recommends Bohannon. You can then up your weight loss motivation by posting pictures of each workout to a blog or Instagram account – hey, who knows, you could be the next Alice Liveing.

4. IDENTIFY YOUR PULL

Alex Lawler, a personal trainer at Pro Fit  puts it simply: ‘Have a why,’ he says. Which basically means, identify your weight loss inspiration. But avoid being led by external factors such as looking like Mollie King in a swimsuit. ‘Dig deeper for something that is intrinsically motivating like wanting to stay active as you get older or being able to play with your children. You “why” motivation is something that will stay with you throughout life,’ he says. For Bohannon, it’s about keeping your eyes on the prize. ‘Make sure you are aiming towards a pull goal of where you want to be; not reacting to the push of trying to get away from something,’ he says. ‘The thought of hitting your goal is much more exciting and motivating than trying to run away from something.’

5. SET MINI GOALS

You know the score – as with any major project, when it comes to weight loss help, it pays to break things down into baby steps. ‘Having one big goal that seems months away can be disheartening and demotivating,’ Bohannon says. ‘Instead, give yourself milestone targets along the way, and reward yourself when you hit them.’ And no that doesn’t mean lose a kg then celebrate with a takeaway curry and all the sides. ‘Buy a new dress or book tickets to see a show.’

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6. BREAK THE HABIT

It’s time to get mindful. ‘We make lots of food decisions every day – but we aren’t aware of most of them,’ says Joe Warner, author of The SHIFT56 System (£14.99, Amazon). ‘Instead, we rely on routines and habits. We eat in our cars, on the train, walking to work and at our desks. When we see or smell food, we just grab it and eat it. Pause before you make choices and ask yourself, “Is this the smartest choice I can make right now? What might be better?” Look at your environment and routines to see where you can adjust, control and eliminate those cues that lead you to eating the foods you need to cut back on.’ #disclaimer. It may mean a longer way into work.

7. POSITIVE THINKING

What do you think Usain Bolt thinks about before smashing yet another world record? Probably not crashing and burning his way off the starting blocks. Words of wisdom: weight loss motivation means thinking positive. Research shows that being able to picture your progress towards a goal can actually help you to achieve it. ‘Mentally prepare yourself ahead of each training session,’ Mullins says. Sorted.

8. DON’T OVERDO IT

So, you’ve committed to losing weight and have more enthusiasm than a Duracell Bunny to get going. But hang back. ‘When you’re excited about starting a fitness journey and full of weight loss motivation, it can be easy to throw yourself head first into a workout routine,’ says Keith McNiven, director of Right Path Fitness. ‘However, if you’re not used to exercise, it’s important to build up to a consistent and regular workout routine gradually. Doing too much too quickly could have you burning out, meaning you might not be able to make the most out of your next workout.’ Or make that next session at all. FYI – DOMS is never an excuse.

9. TAKE PHOTOS

Thinking of investing in a new set of scales to keep your weight loss motivation flying? Save those pennies. ‘The best way to monitor progress is through pictures,’ says Pitfield. ‘Take a photo of yourself in the same position, in the same clothing, in the same light every other week; no more than that. This will give you a clear visual to identify any subtle changes because your shape maybe changing, while the scales stay the same.’

10. SET REMINDERS

‘Make your phone or laptop’s wallpaper a weight loss inspiration that excites you,’ says Bohannon. ‘It might be the number of your target weight or dress size, or it could be a picture of the leggings you’re trying to fit into. Having the image constantly in your eye line will act as a reminder of the bigger picture and why you are embarking on this weight loss journey.’

11. BE PATIENT

Unlike burpee-induced muscle pain, weight loss isn’t immediate. ‘Be reasonable with your workout expectations and understand that it can take time for your body to change,’ says McNiven. ‘Appreciate every step along the way of your journey towards your end goal, without rushing yourself to get there.’ Taking it slow and steady will make the end result that much more pleasurable – like all good things in life then… Read about 9 of the hottest sex tips for women here.

12. FIND YOUR BALANCE

Some foods are good for the soul – think fatballs, Thai red curry and that large bar of Dairy Milk. The secret is not living off them 24/7 but offsetting them with a nourishing plate of veggies or homemade stew. ‘When it comes to your food choices, aim to find balance across the week,’ Warner says. ‘It’s the bigger picture that matters. And, if you decide that you want to eat something just for pleasure, then go for it and allow yourself to enjoy it. There’s no point in eating for pleasure – and then feeling guilty.’

13. TRACK YOUR PROGRESS

When it comes to weight loss motivation, where would we be without apps such as Strava, MyFitnessPal and Lose It. They remind us to get moving, which, as you all know, has a direct link to how good you feel yourselves – meaning you’ll be more inclined to make better lifestyle choices overall. Happy days. Joining these old faithfuls is Lifesum, which has a three-week Kickstarter plan to give your weight loss motivation a boost; and the Healthspan app  which provides customized dietary targets such as how much protein you should be eating each day, as well as suggesting those supplements that will further aid your goals and providing a log of how active you’ve been. ‘Celebrate all progress, no matter how small and enjoy the process,’ Pitfield says. Read here for the best fitness trackers review.

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14. DON’T BE INTIMIDATED

‘It’s so important to recognise that every single person in the gym is on their own personal fitness journey,’ says McNiven. ‘Don’t focus on someone else who might be lifting heavier or running faster than you – the fact that you’ve showed up is a massive achievement and you should absolutely be proud of yourself.’ We’ve all got to start somewhere after all.

15. BE MINDFUL

Want some simple weight loss help? Ditch the desk dining. ‘Eating in a stressed state reduces how well your body is able to digest food and absorb the nutrients from it, and therefore increases the risk of overeating and weight gain,’ says Warner. Instead, Warner recommends practising slow, mindful eating – think eating at a table and not in front of Stranger Things, chewing each mouthful properly and putting down your cutlery between mouthfuls. That’s right. Cutlery. Put the burrito away.

16. GET ORGANISED

You schedule in your monthly hair appointment and Bottomless Brunch, and even have alerts for those weekly catch-ups with your boss. Treat your weight loss goals with the same respect and say hello to self-control. ‘Having some kind of plan in place in advance allows you to feel more in control of your time,’ says Lawler. ‘Which means you’ll be less likely to feel overwhelmed during a busy period. It also allows you to be more realistic in terms of when and how you will be able to train.’ Made the plan, but hopeless at sticking to it? ‘Make sure you get your surroundings ready to make life easier for yourself,’ suggests Dr Pixie McKenna. ‘So, if your plan is to eat healthier, or cut down on alcohol, make sure you are not surrounded by temptation. Stock up on what you want; get rid of the things you don’t.’

17. JOIN THE CLUB

‘Keep an eye out for clubs and groups that’ll help you achieve your goals and resolutions,’ says Chan. ‘From running clubs for new mums to those built around communities getting fit by doing good deeds, there’s a group out there to cater to most fitness interests and abilities.’ Sign up to a Strava fitness club and, bam, you’ll immediately be 50% more active than non-members.

18. LOOK GOOD WHILE YOU SWEAT

As if you need an excuse to stock up on even more millennial pink gym clothing. ‘New training gear will always help to drag you back into the gym,’ says Marc Downey, the Regional Training Coordinator at Les Mills. And researchers at the Northwestern University in Illinois, US agree, finding in their studies that simply putting on your gym kit will put you in the right frame of mind to get active – and make your workouts more effective.

19. WORK OUT LIKE A CELEB

She’s the model who’s known for championing the idea that one size definitely does not fit all and from 11 January 2018, you’ll be able to follow her own feel-good programme of workouts, meals and meditations. That’s right, Iskra Lawrence is launching her very own app, ‘everyBODY with Iskrawhich, instead of relying on weigh-ins, will be all about increasing body confidence and promoting a healthy lifestyle. ‘I’m proud that my programme aims to boost how you feel rather than comparing your results against someone else’s idea of what “fit” looks like,’ she says. Users of the app will also be able to log into a private support network online to receive encouragement from Iskra on a daily basis. ‘Everybody is welcome to join me.’

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20. GET ACTIVE DURING YOUR COMMUTE

You’ve heard the one about getting off the bus a stop before yours, but why not up the ante and ditch the bus altogether? ‘Run-commuting is one of my favourite ways to fit training in,’ says Chan. Starting out? Run your usual bus or train route so you’ve the option to hop on if the going gets too tough.

21. OVERCOME THE BAD

Okay, so you’ve skipped a gym session or ODed on Lindt Lindors. Who hasn’t? The secret, when it comes to retaining your weight loss motivation, is kindness – towards yourself. ‘Everyone has a bad day,’ says McKenna. ‘So don’t worry about it. Remember that every day is also a new day, too.’ Downey agrees. ‘If you miss a session it’s not the end of the world. Just make sure you book your next class or workout right away to stay on the wagon.’

22. SHAKE THINGS UP

Variety is the spice of life and it’s a mantra that’s definitely true when it comes to boosting weight loss inspiration. ‘Let’s face it, working out is tough,’ says McNiven. ‘Keep yourself motivated by trying fun and new ways to exercise.’ Sound a bit overwhelming? ‘If you’re worried about trying a new class – perhaps because you feel you might not be ready for the intensity – try Les Mills Smart Start, which allows you to do the first 20 minutes of a class,’ Downey says. ‘Every week you can do an extra track and before you know it you will be completing the whole class.’ It’s proven by science, too – researchers from Iowa State University found people who vary their workouts have increased motivation. Their takeaway though? Attaching your workout to a particular cue (say your alarm going off) will give you ultimate weight loss help.

23. DON’T TRACK CALORIES

Calorie counting isn’t for everyone. But monitoring effort is and is great for weight loss motivation. There’s a reason why Orange Theory workouts are so popular. But why? Well, just because your BFF could be sprinting for the Olympics while you’re barely breaking a jog, your effort levels could still come out on top. Track your progress with the Myzone MZ-3 , which gives an effort-based reading based on your maximum heart rate.

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24. WORK OUT AT HOME

No gym membership? Still not got around to watching that workout DVD – let alone actually doing it? Unless you fix a time and date, chances are you never will. ‘Put a list of times you can train at home in your diary so you have your workouts planned for the week. And think of it like this – schedule in four 30-minute sessions and that’s just two hours of your week you’ll be losing. But for what better reason than improving your fitness, strength and mobility.’ Downey says. Try Les Mills on Demand for at home workouts that are guaranteed to burn.

25. GET PROFESSIONAL GUIDANCE

‘If you’re stuck in a rut, need more weight loss motivation or just want advice on how to take your training to the next level, book in with a PT,’ Downey says. ‘New ideas and fresh eyes can really help you to hit your goals.’ Think personal training has too hefty a price tag? ‘A one-off session that keeps you motivated for a month is great value for money,’ Downey says. You know he’s got a point.

26. LEARN TO LOVE YOURSELF

Research shows that the more you like what you see when you look in the mirror and appreciate your body for all the things it can do for you, the more likely you’ll be to stick to an exercise regime. If you’re working out simply to change your appearance, expect your weight loss motivation to quickly dwindle…

27. TUNE IN

Whether you’re a fan of long distance running, strength training or yoga, making sure you’ve got banging beats to work out to can be the only weight loss motivation you need. Studies have shown that matching the beats per minute on your music to your activity is crucial to your performance. The higher pace of dance music, for example, is best suited to weight training, while for running, something slighter slower is recommended. But it’s also a matter of taste. For Brooke Vincent, it’s Ellie Golding and Stormzy that keep her going through her workouts. Find the tunes that lift your mojo and you’ll be 70% more like to stick to your plan. Sweet.