Tatiana Debique, President and Head Coach of The Bikini Prep Coach Co., knows a thing or two about staying motivated. She has helped countless people achieve their health and fitness goals, with particular focus on helping women to build better relationships with food, hormones, and themselves.
Staying healthy is one of the most important things a person could do in their life, and, in theory, should also be one of the easiest. All it really takes is good nutrition and exercise, but being motivated to make these changes, and then staying motivated to stick to them, is often a struggle for many individuals.
Good nutrition is known to be essential in staying healthy, from children to adults, it is necessary for proper growth and development and a reduced risk of many diseases. Even knowing this fact, many individuals stick to the foods they know and like. Couple that with how many of the unhealthy options on the shelf at the grocery store are significantly cheaper than the healthy alternatives and it’s easy to see why people struggle. According to a study done by the Harvard School of Public Health, unhealthy, ultra-processed foods comprise roughly 60% of the total calories in the U.S. diet.
Given this information, it is unsurprising that a large number of individuals in the U.S. are obese. Some people are even promoting obesity as a normal body type, but this goes beyond mere cosmetics or preference. Obesity is a disease and it increases the risk of other diseases and health problems, like heart disease, diabetes, and even certain cancers.
Many people who start a fitness journey do so with enthusiasm and dedication, but quickly lose momentum and fall back into their old habits. Staying motivated and on track is crucial. Fortunately, there are some simple and effective strategies that can help you stay focused and committed to your fitness goals.
Here are some of Debique’s top tips for staying motivated on your own fitness journey:
Set Short, Attainable Goals
Whether you want to lose weight, build muscle, or improve your overall fitness, it’s necessary to have a clear target in mind. Setting specific, measurable goals and milestones helps you track your progress and stay focused on the end result.
Celebrate Your Successes
Celebrating your successes is an essential part of staying motivated. Whenever you reach a milestone, take the time to acknowledge and celebrate it. This will help you stay positive and motivated as you continue on your fitness journey.
“If you are someone whose goal is to lose 20 pounds, break it up into increments of 2 pounds a week. Then every week you can celebrate short wins and every week counts and adds up to the big goal,” said Debique.
Develop a Plan
Once you have set your goals, it’s important to develop a plan to achieve them. A plan gives you a roadmap to follow and helps you stay on track. Your plan should include specific actions you will take, such as exercising a certain number of times per week, tracking your food intake, or increasing your daily steps.
Surround Yourself with Supportive Individuals
“There is nothing harder than being on a weight loss journey by yourself. Make sure you have your family and friends in full support of your goals,” Debique said.
Your support system shouldn’t tempt you with junk food and should consistently push you to go to the gym, maybe even going so far as joining you at the gym.
“Merely relying on motivation is overrated. What you need is to cultivate good habits and surround yourself with supportive individuals,” she added.
Find Someone Who Will Hold You Accountable
Surrounding yourself with a solid support system is a great tactic, but finding one person to rely on for accountability is a great tool as well. Many people need to be held responsible and accountable. If you have someone reaching out each week, asking if you met your goal, chances are that you are more likely to work hard to do so.
A friend, trainer, or coach could be your accountability partner, Debique herself is one such coach who subscribes to this philosophy.
“Being honest and holding people accountable on their journey is important because there are a lot of coaches and trainers that don’t. They promise you something and then don’t deliver it. They not only hurt your self-image, they hurt your health,” said Debique. “I’m honest but I am not rude, belittling people doesn’t get them anywhere. People need tough love, light on the tough and heavy on the love.”
Staying focused on your fitness journey is essential for achieving success. By setting clear goals, developing a plan, finding a workout buddy, celebrating your successes, mixing up your workouts, focusing on the benefits, and being kind to yourself, you can stay motivated and on track to achieving your health and fitness goals.