fitness motivation

When you're trying to overhaul your lifestyle, the whole process can be completely overwhelming. Having to give up all the indulgences that have held you back in the past, finding awareness with your emotions around eating, and working out consistently every week? Chances are, if you've tried to change everything overnight in the past, very few of your best intentions have stuck for good. The answer to staying committed is to start small. Just make one change every week.

You'll be much more likely to stick with the program if it feels attainable. If you're trying to figure out what your first change should be, the answer is exercise. A new study in the Annals of Behavioral Medicine found that, while doing both at the same time is best, you may also see results if you start with exercise first. Once you get your confidence up at the gym and you're starting to see results, making necessary changes to your diet and upping the intensity of your regular workouts will feel like a natural part of the process.

As you continue to make changes and set goals, be sure to celebrate accomplishments beyond weight loss. There's so much more to living a healthy life than the number on the scale! When you feel more comfortable in your clothes or hit a new running milestone on the treadmill, give yourself a pat on the back. Trust the process, and have faith that all those changes that seemed small will result in big breakthroughs with time.

Don't let those tired excuses get between you and a good workout.

In case you were thinking of skipping today's sweat session, here are some words to fuel your workout.

It's not just about putting in time at the gym and eliminating certain foods; your mental state has a huge influence on whether you hit your weight-loss goals. Old thought patterns might seem unbreakable, but moving forward may be easier than you think. These negative thoughts could be what's holding you back from success.

You always put yourself down: If the negative talk is on a constant loop in your mind, then know that it's not helping anyone. Feeling bad or shameful about food choices does not make for a healthy lifestyle; it actually hinders your ability to succeed. Health psychologist and Stanford lecturer Kelly McGonigal, Ph.D., explains, "If you focus on self-criticism, you'll be like a laser on it." Instead of focusing on putting yourself down, draw attention toward what you want to fix and accomplish. Above all else, treat yourself with kindness.

You can't picture the new you: For women who have struggled with their weight for years, the idea of a lighter and healthier you might be difficult to fathom. Feeling confident about your ability to succeed is a start, but a more concrete project can be a huge help too. You might not be able to find the words right now, but creating a tangible reminder, like a healthy vision board covered in inspirational images, will help you start to recognize what your dreams look like.

You're not taking off weight fast enough: Sometimes you've got to stop with the scale; it's not all about the number of pounds you're losing. Instead of feeling dismayed when that number doesn't drop, start celebrating other accomplishments — both big and small. When you feel more comfortable in your clothes or have more energy all day long, know that it happened because of your commitment and best efforts. Once you start realizing what you're capable of accomplishing, it's like a domino effect: the positivity just keeps on rolling in.

Are there negative thoughts about your weight that have held you back in the past? How did you move past these mental roadblocks and welcome the new you? Share below!

Even with the best intentions for sticking to a weight-loss plan, temptations arise and motivation heads out the door. Prevent this from happening by creating a visual reminder of your weight-loss goals — and making sure to keep it out in the open where you can see it! These project ideas may sound small, but each will help you keep that constant connection to your future fit self.

Healthy vision board: Creating a collage of healthy images and words is a fun way to start visualizing what you want your life to look like. Flip through an old stack of healthy-living magazines, and cut out anything that inspires you toward your goal. Every time you catch a glimpse of your vision board, you'll be reminded of what you're working toward.

Mirror mantra: Whether it's a series of sticky notes full of positive quotes or a single affirmation written with lipstick, make your own mirror mantra. Whenever you check yourself out, you'll be reminded of what you can accomplish. Even something as short as "make things happen" will help you start the day with a positive outlook.

Stack your DVDs: This is the simplest idea of the three! Just stack your fitness DVDs right next to your TV. It will be harder to chow down on unhealthy snacks and lie on the couch for yet another TV marathon when those DVDs are staring you in the face. This a great reminder that the better option is to get up and start moving.

How do you keep your fitness motivation present? Please share your ideas in the comments below!

If you normally thrive in a group setting, a little healthy competition can refresh tired workouts and encourage you to set new fitness goals. Taking a competitive stance can help push you past perceived limitations, teach you about your body's abilities, and help you make the most out of every workout.

Constantly comparing your body to peers is not the goal here; this is all about fitness motivation! When you see someone working out hard and pushing their body to the max, allow it to inspire you. Keep reading for three techniques to get a little competitive.