 Welcome back to my channel and welcome if you're new here. Thank you so much for clicking on today's a video It means a lot to me if you haven't already subscribed to my channel Hit that little subscribe button and the bell and you'll be notified when new videos are uploaded We'd love to have you be part of our community over here So today we are going to talk about staying motivated during weight loss This is a question that I get all the time. How do you stay motivated? How do you want to eat right an exercise and do all the things that contribute to weight loss? So I am here today to share some fun tips and tricks with you and something That's a little near and dear to my heart that I've created for my own personal weight loss journey So if you want to hear these tips and tricks and see this special thing in my life stay tuned Don't sweat the small stuff. Don't sweat the things that really don't matter There are a few things that I want to touch on when it comes to not sweating the small stuff The first one is about weight. Don't look at your daily weight fluctuations us as human beings Our bodies can fluctuate so much within a given day up to 10 pounds Between the time we get up and the time we go to bed depending on what we ate how much salt how much water We drink what beverages we had it can really fluctuate so instead of focusing on the daily weight Look at your weekly overall progress now If you're someone that has to step on the scale every single day then go ahead and do that But write it down and at the end of the week look at the pattern. Are you losing pretty regularly throughout the week? Are you noticing that mid-week you're up and then the end of the week you're down? Look at that overall weekly pattern instead of the day-to-day weight fluctuations Pay attention to your average weight loss and you can do this in the WW app because in the app it tells you what you've lost each week and then it also gives you a chart of what your weight loss has looked like over the Course of starting on WW so you can take a look at your average weight loss over time And just keep in mind that when we're on our cycle our favorite time of the month is women We can fluctuate up to 10 pounds and we don't know when this is going to happen Is it going to happen when we ovulate before our cycle during or after our cycle? There are so many variations depending on your body, but you can see a huge weight fluctuation during that time So don't let it get to you and don't sweat the small stuff It's going to go away. Just stay on track. Do your exercise Keep doing what you're doing and eventually that weight will even itself out and you should see a loss on the scale Or at least an average loss over the course of a week or a month The next tip to stay motivated is have a goal Outfit or a goal pair of jeans that you are bound and Freaking determined to get in during your weight loss journey and on that same note you guys keep your old clothes keep your Pants or your shirt or whatever you have on hand from your heaviest weight So as you lose weight you can put that on and feel really proud that the weight is coming off And you can feel extra accomplished that those pants or that shirt that used to fit you is big and flowing now But it's really important to have something to shoot for and this isn't any aspect of our life Whether it's family personal career weight loss It's nice to have an end goal in something to look forward to so have a goal Something whether it be pants or an outfit and you can try it on throughout your weight loss journey But hang it up in your closet in a place that you can see it And I recommend trying it on throughout your journey and see how much closer you're getting to that goal Outfit and a tip with that goal outfit is make that something that you would have never worn before you started your weight loss Journey or something that you wouldn't be comfortable in that you know once you hit your goal or a certain number on the scale You're going to feel a lot more comfortable So goal outfits are super fun along the lines of goal outfits for motivation take your measurements There are so many times especially if you are an avid workout person that you will not see the scale move But your measurements will show incredible progress. You will see your body Changing your arms your legs your stomach your back your thighs all of those things are going to shrink substantially And sometimes we just don't see that number change on the scale There are so many reasons that working out can affect the scale your body retains water when your muscles are sore I find for me that I can't work out even the day before I weigh in if I do I'm always up on the scale the following morning whether I worked out the morning the afternoon or the night before it Seems to affect the scale so for me I just choose not to work out the day before I weigh in I get my workouts in the other days of the week And you don't have to share your measurements with anyone You don't have to tell anyone show anyone or even talk about it It can just be something that you have personal for you that keeps you motivated when that scale isn't budging But those measurements are it definitely puts a little pep in your step And keeps you a lot more motivated to keep doing what you're supposed to be doing with working out and your food Something else that is super important when it comes to staying motivated is remember that this is a journey not a race And I think I've said this so many times I get so incredibly frustrated when I see people post on Facebook Instagram YouTube about so-and-so hasn't lost enough weight in my opinion for the time They've been on Weight Watchers so-and-so should have lost this and you know what to be honest with you It's none of anybody else's business about your personal journey, and it's not a race. We want to live our lives I know for me I would rather live my life and indulge here in there and maybe not lose three four pounds a week But I'm still living my life and it's sustainable for me and that for me is huge I need to do something that is Sustainable something that I will stick with and something that after I take the weight off I can continue to do to keep the weight off and not gain it all back when I go to only eating my minimum points every day or Lowering my points or avoiding this food or that food for me and for a lot of us It has to be sustainable. So just remember you guys little bits add up to big bits All those point this point that add up to a pound. We tell ourselves It's gonna take so long to lose this weight But you guys the time's gonna pass anyways the days are gonna go by the weeks the months the years So in those weeks months years do something that's good for your body Continue on your weight loss journey the time will pass anyway So you might as well make some steps towards your end goal while that time continues to pass and just the bottom line For this is remember nobody's in a race. We're all gonna work the program that works the best for us We should see results on the scale and it's nobody else's business How much or how little you're you losing as long as you're happy with your overall progress The next tip to stay motivated is remember all of the good feelings How good it feels to complete a workout to run that mile to do that jazz or size to go to the gym How good you feel when that is done and over with your body feels good it might be sore But it feels good. You're mentally feeling great. You're proud of what you've accomplished So I wanted to share with you some benefits of working out now. This isn't busting it out in the gym for an hour This isn't running a marathon. This is simply moving your body every single day for at least 30 minutes It could be a leisurely stroll around your neighborhood You're still going to get these same benefits that come from working out You're going to feel mentally and physically better guaranteed after you do a workout Like I said, your body may be a little bit sore But that will pass and then you will feel stronger and healthier You'll see some muscle coming in and mentally you're going to have clarity after you have a workout Those endorphins get moving around and it clears your mental state and you just feel overall mentally and physically better Inches are going to melt away. Like I said, you may not see those pounds drop on the scale But inches are definitely going to melt away I posted a picture and I'm going to insert it right here from day one When I very first started in jazzer size to about two months ago And I hadn't lost a ton of weight maybe less than 20 pounds But look at the difference in just my body shape. My body is reshaping from movement and exercise You're going to see muscles come in and define that you never even knew that you had You're going to see inches disappear and you're going to be stronger You're going to be able to move around easier Do your daily tasks easier and you'll see as you work out consistently Your workouts get a little bit easier So you just ump the intensity to see that same strain on your body that you had when you first started working out There are so many benefits to getting in some movement every day And I say 30 minutes a day whether that's working in your yard strolling around your neighborhood going to the gym Or for me taking a jazzer size class The benefits are endless. My next tip to stay motivated is to write down your y or your y's Maybe you have more than one and these y's can change across your weight loss journey You may start out with one y and transition to a second a third a fourth a tenth Whatever it may be your y's will change and can change throughout your weight loss journey write down what makes you want to lose weight Who are you trying to lose weight for besides yourself? Your self should always be the forefront person that you're trying to lose the weight for Is it for your health? Is it to fit into clothes? Is it vanity? If it's vanity, that's totally Okay, is it so you can play with your kids your dog your friends so you can move around easier So you can fit into that favorite pair of expensive jeans that you've been eyeing at the local boutique Whatever your y or y's are write those down and have them in front of you for me I have them on my vision board that literally sits above my desk. So I see it every time I'm in my office, which is every single day I also write my y's in my erin condom planner at the beginning of every month and like I said my y's change I change them up from month to month. Sometimes they're the same Sometimes I add one or take one away your y's are going to evolve as your weight loss journey evolves But have a y a goal a motivation in mind. My next tip is find somebody that inspires you Whether that's on instagram here on youtube facebook, maybe someone you know personally a friend or a family member Have somebody that you look up to that inspires you But most importantly and this is the key takeaway from inspiration from others. Don't compare yourself No comparison. Just inspiration Don't compare yourself to their weight loss to how their body looks to how much they've lost how much you've lost Use them as a source of inspiration and motivation. There may be several things about this person that motivate you It may be the recipes they prepare the amount of weight that they've lost how they look how they share their journey Their goals of having children or growing their family those types of things can be huge Motivating factors to keep you moving on your healthy lifestyle journey But just make sure you're not comparing to those people that person Instead just use them as a source of inspiration Another thing you can do that kind of goes hand in hand with having a y is write down your specific goals As you guys know, I did a vision board at the beginning of the year That has been a huge source of inspiration and motivation for me Like I said, it sits above my desk. Those are my goals for the year. I wrote them down I put them on a huge poster board above my desk. I shared them on social media I shared them with my friends my family my husband So it makes me feel a little a lot more Committed to achieving those goals by writing it down and sharing it with others And you don't have to share it if you're not comfortable But sharing those goals with somebody can really be huge motivation to stick with your weight loss journey Some of those goals may be a weight loss goal for the year How about working out on a regular basis? How about no secret eating? Your body still counts every calorie you eat. Your body still knows everything that you eat So how about goals of tracking your food every day working out? No secret eating All of those are fantastic goals write them down have them in a visible space for you So that it's a constant reminder while you're on your healthy lifestyle journey So now I want to share with you something that I've never shared here on my channel It's something that I created for myself as an extra motivational tool something to really keep me motivated on my weight loss journey I can see it in writing as I progress along my journey and that is to make a weight loss journal So I made this very simple cute little weight loss journal I added some fun stickers to the top of it and in this journal I have basically my weight loss goals very very simple things that I can add a glance see Make sure that you make it fun and pretty and creative so you can see that I have a pounds loss section I really need to update this Wow, I only have up to 10 pounds. I've lost 33 So I'm going to get this uploaded but you can see that I'm marking off my pounds that are lost I have it decorated cute in my style things that when I look at this just keep me extra extra motivated And I continued on to the next page however many pages you need for however many pounds that you want to lose That's a great way to stay motivated Also in between those specific goals I just have some fun Motivational quotes and some just a decor that I've added Just something that when I look at it puts a smile on my face and makes me happy now the next one I'm not going to share numbers. I'm just going to share heading and that is decade So this is getting yourself into a new weight decade So whenever I hit a decade, which is 10 pounds lost I've entered a new weight decade So whether that's 190 to 180 to 170 I go ahead and pick a big x and mark out the decade that I'm out of And it puts a shining light on the decade that I've entered into and remember you don't have to share this with anybody I'm not comfortable sharing my weight or the decade that I'm in you guys know this I'm happy to share how many pounds I've lost But at this point I'm choosing for me not to share my actual weight. You guys are great You understand completely some things are just personal and we have the right to choose what we share and don't share Whether it's with social media our friends our family and for me I'll let you guys know my weight when I'm ready But I just be aware that I do mark it off as I enter every new decade. It's actually extremely exciting So then I have some more motivational pages with some quotes on it and a little note down here to remember these things They say things like be the girl who decided to go for it, which is huge Don't wish for it work for it that hello Is that not a weight loss journey and you never know what you can achieve until you try So those little quotes just keep me motivated when I see it it puts a smile on my face It makes me excited And then I actually wrote down my why and this is what I was talking about Is write down your why or the reasons you're on this healthy lifestyle journey So I'm going to share some of my whys with you These are really personal you guys and I've shared little tidbits of why I am on weight watchers or why I'm on this Weight loss journey, but these just deep dive a little more into those personal reasons So it says to be truly happy Which I know losing weight isn't going to make me truly happy But feeling better feeling good in my skin is next will make me happy be more confident Comfortable in public. There are times that I'm not really comfortable going out in public I feel like I'm fat bloated and ugly and I don't want to go out into public That's the reality Proud of my reflection in the mirror This is another one you guys there are so many times that I completely avoid the mirror because I don't want to see I don't want to see what's in the mirror So I want to be able to stop at that mirror Stret my self and be proud of what I see in the reflection to be healthy Hello be healthy and to move around easier That's another huge huge why for me because you know the more weight you carry the harder It is to move around it harder It is to do daily tasks to do exercise So for me moving around easier is a huge motivational factor and a huge part of my list of lies And the last little page in my journal and I'm still working on it. So work in progress are my goals So these are my goals for my entire weight loss journey and beyond and I'm going to read those to you as well I have five goals. Number one jazzer size three times a week I'm pretty darn good at this took a couple weeks off But I'm back in the swing of things track everything This is hit and miss, but I'm definitely getting better now that I'm tracking calories and points I'm at least tracking one of those two metrics every single day No secret eating. This is something that I did hence the reason I brought this up I'm a secret eater. I run in the pantry real quick when my husband's not watching and grab a snack He doesn't care what I'm eating only thing that cares what I'm eating is me and my body So no secret eating. I've done so well with this I'm really proud of myself actually for this goal Stay within my macros. You guys know that I'm counting calories and macros So my goal is to stay within that range. That's my healthy eating range for calories and macros And lastly, this is a big one This is a big one and I don't even know if this is actually doable But that is to lose every single week and not have a gain. You know what? It's probably not doable I have had a couple of gains since the beginning of the year. Like I said, our body does its own thing It has a mind of its own. We can't always control whether we're going to gain or lose But overall I would like to have most weeks be a loss. So those are my goals. That's kind of my weight loss motivational journal I hope that you enjoyed me sharing that with you It's a simple journal from like the dollar tree and it's just a great tool to have visually to see where you are And my final tip is honestly The most important tip and that is don't Quit if you quit, you're never going to reach your goal No matter what just don't quit if you have a setback here and there whether it be short or long That's okay. That's life. That's a weight loss journey. That's a healthy lifestyle Journey that is normal, but don't quit keep going keep plugging along and I promise you eventually You'll reach whatever goal or goals that you have set out for yourself. I promise So thank you so much for joining me on today's video I hope I shared some great tips to help keep you motivated I do want if you guys create your own little weight loss journal I want to see it. Take me on instagram if you're on my facebook group I'll put that right here on the screen for you. Make sure you post a picture You don't have to share the details, but just post a picture of that journal I'd love to see if you recreated this for yourself and if that helps you on your weight loss journey I'll put my instagram handle here on the screen as well. So you can follow me over there I do post pretty regularly over there and of course i'm in my facebook group daily So make sure that you let me know about that journal and also if you have any other tips that you'd like to share Please leave those down in the comments I certainly can't think of everything and I'd love to hear some of your tips to stay motivated Give this video a big thumbs up if you enjoy these little tips and tricks videos And also make sure that you're subscribed and your bell is turned on so you don't miss a single video Thank you so much for hanging out with me today. I love you guys so much Let's stay motivated hit our goals and don't quit. See you next time. Bye