Many people believe that the ability to motivate is a rare trait reserved only for a select group of people, and not everyone is able to convince themselves to stay fit or to implement appropriate eating habits. Yes, there are many things that hinder a healthy lifestyle. A busy day schedule can be full of commitments, making it difficult to develop a repetitive training plan. Shift work, late nights or child-related chores – no matter what stands in your way, there are several ways to help you lose weight, improve your figure and your well-being. We advise you on how to motivate yourself to exercise.
EXTERNAL AND INTERNAL TRAINING MOTIVATORS
The first task for any person who needs to be motivated to exercise and diet is to learn where to look for the impulses to act. It’s nothing complicated. There are two types of motivation: external and internal. If your doctor tells you you need to lose weight, an external motivator is triggered – you go on a diet for fear of poor health. The situation is similar when you want to look good in a smaller size of clothes – in this case also your motivation to train in the gym or implement a diet is external.
On the other hand, if you are exercising because of the sense of accomplishment that accompanies you towards the end of your workout, or if you choose a healthy snack because it gives you more energy, your source of motivation is internal. Why are different types of motivation important? External and internal inspirations for taking care of the figure or losing unnecessary kilograms will appear on various occasions. When you understand how to apply them, you equip yourself with the tools to combat the lack of willingness to train.
HOW TO MOTIVATE YOURSELF TO EXERCISE FROM EXTERNAL FACTORS?
People very often start a training program or diet because their clothes no longer fit, the doctor advised them to be physically active, and pressure was exerted by family and friends. This is a good start. When you feel an impulse from outside, let it motivate you, for example, to gather information about healthy eating. You may not be ready to change the way you eat and still not feel like exercising, but you can start learning about the types of weight loss diets and training programs. Ask an experienced trainer what small steps you can take to improve your health and increase your level of physical activity before moving on to a full training session. Talk to specialists about how minor changes to your diet or lifestyle will affect your health.
External exercise motivations can also be helpful when you need a gentle push to reach your short-term goals. For example – you are well aware that you need exercise, you may even know that you will feel better after training, but some days you still have trouble getting off the couch and going to the gym. In this case, promise yourself a healthy post-exercise reward before training, such as a relaxing bath or an episode of your favorite show.
WHAT SHOULD I DO TO SUPPORT INTERNAL MOTIVATION TO EXERCISE?
The motivation to train in the gym most often comes from external sources, while people who follow a certain diet are usually motivated by internal factors. Proper nutrition makes them feel good, so they stick to their established habits. How to support internal training motivators? First of all, set short-term goals.
For example, your dream may be to lose 20 kilos. It will probably be a long time before you do this. To stay motivated, you need the satisfaction of having small successes. Agree to eat a healthy breakfast each day for a week. If your weekly goal seems too far away, set your goal for a day or even an hour. Swap a high-calorie drink for water during one meal, or decide to reduce the portion of dinner or lunch.
Each such step brings you closer to achieving your long-term goal, and thanks to the feeling of satisfaction with its implementation, it also additionally motivates you. You can keep a diary where you will write down your little success at the end of each day – reviewing these notes over time will strengthen your self-confidence and your ability to change your lifestyle.
LACK OF MOTIVATION FOR TRAINING – HOW ELSE CAN YOU CONSULT WITH IT?
There are a few habits worth developing when you don’t know how to motivate yourself to exercise. First of all, make sure you get adequate sleep. It is harder to force a tired body to exercise. You may also have trouble refusing to eat unhealthy snacks. If the mere thought of going to the gym again loses any enthusiasm, look for a sports activity that will please you. It can be cycling or swimming.
Finding a companion for each training session is a good motivation to exercise