motivation

Whether you recently had a baby or the scale has slowly been creeping up over the years, when you have 50, 100, or more pounds to lose, the task can seem so daunting that you're tempted to give up before you even try. Here are some things to keep in mind to help you stay motivated on your big weight-loss journey.

• Keep in mind results won't happen overnight: When you're watching your calorie intake and exercising regularly, it's safe to lose about two pounds a week. That may not seem like much, but over time, those little bits of weight loss will add up. You didn't gain all that weight overnight, so don't expect to lose it that quickly either.
• Set small, realistic goals and then celebrate them: Sure, your ultimate goal might be to fit into the jeans you wore in college, but in order to stay motivated, you need to set mini goals along your weight loss journey. Every Sunday night decide what your goal will be — to work out three times that week, eat greens every day, or meet with a personal trainer. Then when you reach your goal at the end of the week, reward yourself in a healthy way with a new water bottle, fitness mag, or some new songs on iTunes to add to your cardio playlist.

Keep reading for more tips to keep you motivated if you have a lot of weight to lose.

Bucket lists are a great way to set goals and daydream about grand plans, but it's easy to feel overwhelmed by everything you hope to see and accomplish in your lifetime. To make your bucket list more manageable, divide it into parts and give it a yearly spin: "13 Things to Do in 2013." Choose one item to tackle each month and be realistic with your picks, setting aside the loftier ideas for a separate "someday" list.

Committing to just one item a month is reasonable enough, and when one fresh experience leaves you reenergized, you'll feel inspired to continue with the rest of your list. Not sure where to start? Here are 10 fun and doable bucket list ideas:

• Go to a museum in your city that you've never visited.
• Volunteer for a cause that means something to you.
• Visit a restaurant or attempt an intimidating recipe you'd usually avoid.
• Go all out and host the dinner party or birthday bash you've always imagined.
• Run a challenging race that requires regular training.
• Save $100 a week for four weeks and put the money toward a dream vacation.
• Do the thing you're always talking about but have been too scared to try.
• Take a beauty or fashion risk.
• Sign up for a class — fitness, language, etc. — that interests you.
• Spend a month focusing on your space and decorate in a way that inspires you.

What's on your bucket list? Share your ideas in the comments below!

It's time for a new year and a new you, but perhaps your heart is not in it this time around. Maybe you're jaded from too many failed New Year's resolutions, or maybe you're just not feeling motivated these days. Here are a few reasons why you may not be feeling it:

• It's medical. Check with your doctor to see if the reason for your lethargy is medically related. Perhaps you're depressed or low on iron — there are plenty of medical conditions that can cause you to be too tired to be motivated, so try to figure out if a medical condition is the cause of it.
• You're comfortable. If your life is quite comfortable, you may lose motivation to push yourself to grow. Keep in mind that it's always good to get out of your comfort zone, because that's the only way you can improve yourself. Do something you're hesitant about every week, and you'll find yourself getting used to it or even looking forward to the challenge after some time. It can be something small like asking someone you just met out for lunch, or a bigger move like giving honest feedback to your boss.
• Taking on too much. If you set unrealistic expectations, you are setting yourself up for higher chances of failing, which can cause you to lose motivation. Make sure your goals are actually achievable before setting them.
• You've given up. After so many failures, you may be immune to tackling challenges. It can be scary to put yourself out there again, but the greater the risk, the greater the rewards! If you're extremely gun-shy, take baby steps so you'll feel more confident once you manage to score small achievements.
• People around you. Maybe you have someone in your life who brings you down, perhaps out of their own insecurities or maybe because they can't adjust to the idea of a different you. Try to explain your reasons for attempting a change to them and ask for their support. If they can't come to terms with it, perhaps it's better to keep your distance until they come around.

Remember, the first step to overcoming obstacles is to figure out what's blocking you. Once you come to a better understanding, it'll be easier to get going and find your motivation again.

Summer days are meant for active outdoor adventures, but when the days turn short and the weather chilly, you can be excused for wanting to curl up on the couch with a mug of tea rather than work up a sweat. But maintaining a fitness routine is especially important during the season of comfort foods and nonstop holiday parties. If your workout routine has seen better days, here are five ways to recommit to your workout.

1. Dress the part: If your workout includes a pre- or post-work gym stop, then you'll be more motivated to stick with your plans if you dress in comfy, easily changeable Winter clothes. Wear boots with zippers, comfy trousers, or thick tights so getting your street clothes on and off isn't a battle. If the thought of putting on a thick wooly sweater after a sweaty workout has you discouraged, then wear a sweat-wicking top that doubles as a work one either underneath or in lieu of it. These gym clothes you can wear to work are stylish enough for the office — and wearing them helps you encourage yourself to make it to the gym.
2. Go in the morning: It's freezing and dark outside after work, so it's no wonder you've been convincing yourself to seek refuge at home instead of braving the elements. But if your reluctance to work out at night has turned your workout routine from regular to nonexistent, then now's the time to switch your evening workout to the morning. The sunlight and fresh air will wake you up, and taking advantage of the early-morning daylight will help motivate you to stick to your routine.
3. Get the right gear: If the thought of exercising outside this Winter gives you a chill straight to your bones, then remember this: the right gear helps make outdoor workouts comfortable and fun. For tips on what to buy and how to dress so you're warm at the start of your workout but not overheated as your heart rate rises, read our tips on what to wear during cold-weather runs.

Read on for more tips!

If you're training for a marathon, there's no getting around days when you need to tackle longer distances. A 30- or even 60-minute run is totally doable, but how do you stay motivated when running two or more hours? Your body has built up the strength and endurance, so you know you can physically do it, but what do you do when the chatter in your mind is constantly telling your legs to stop? Beat the mind games with these mental distractions.

• Keep track: Whether using a heart-rate monitor or a running app, keeping track of your mileage is a wonderful distraction because it encourages you to conquer the big goal by focusing on the smaller ones.
• Storytime: You know how you can just get lost in a good book? Audiobooks are a lifesaver for runners. Choose an old favorite or a new release and you'll get so wrapped up in the saga, you won't want to stop running.
• Make a dedication: It's something we often do at the beginning of a yoga class but is also a nice practice to get into when tackling a long run. Before taking your first step, take a few moments to close your eyes and mentally dedicate your run to someone who's living or no longer with us. Every time you feel like stopping, think about that one person and it'll inspire you to keep going.

Keep reading for more ways to distract your mind on long-distance runs.

The warm weather may make you think about nothing but lying out in the sun, but it's time to get motivated with these Wise Bread tips.

Now that Summer is here, it's time to brush off the cobwebs and get back in the game. It may seem difficult at first, but there are many easy ways to get motivated right now. To put you on the right path, here are 25 of my tips that will have you up and at 'em in no time.

RELATED: My Personal Productivity Rules . . . What Are Yours?

1. Drink Coffee

If you find it hard to jolt your body into go mode first thing in the morning, then drink a big cup of joe. Coffee has the caffeine you crave to jumpstart your day without all the calories of energy drinks or soda.

2. Stay Active

A sedentary lifestyle will lead to a lack of energy, which will directly impact your level of motivation. Try to do something active each day, even if it's a 20-minute brisk walk around your neighborhood. You'll feel much better once your blood is flowing.

3. Make a List

Having a written list of tasks to accomplish is the only way I get anything done — ever. I spread my work for the week over each of the five days so I don't burn out too quickly. When I finish a task, I cross it off the list, which feels oh-so good, by the way. Even on the weekends, I create a to-do list that includes chores that I need to accomplish like cleaning the house or going to the dry cleaners. Having those tasks on paper helps me stay on track, even when I want to veer off.

Read on for more.

Kelly Clarkson admits it — she hates cardio. In fact, she really hates cardio. After she covered Britney Spears's song "'Till the World Ends" at a recent concert, Kelly told the crowd:

I love that song, [although] I always have a little bit of a bad taste in my mouth when I hear Britney Spears because it's my cardio music and I freaking hate cardio. I freaking hate the gym. The gym can suck it!

But while Kelly may hate her workouts, that doesn't mean she doesn't do them. She's been recently spotted looking sweaty and exhausted leaving the gym, and is a fan of CrossFit ("You feel like you're G.I. Jane!" she says of the intense workouts) — definitely not for the faint of heart.

I love that no matter how vehemently she hates to work out, Kelly still sticks with it by using an upbeat workout playlist to keep herself motivated while doing an exercise she hates. How do you stay motivated?

For some, exercise is just an everyday habit, like brushing your teeth or grabbing a cup of coffee. For others, though, minor disruptions in a gym routine — like going on vacation or coming down with a cold — can easily turn into an exercise-less rut that lasts for weeks. Before that happens, here are four easy ways to fake your way into working out.

Have a roster of workout buddies: When you're not motivated to do a workout, you need someone else to do the pushing for you. But what if your regular workout buddy is similarly unmotivated for the day? Having several fitness-minded friends to call on when you need that extra push can be all you need to (reluctantly) get on with your workout.

Just get dressed: Breaking up all those pre-workout tasks into smaller goals can make a dreaded exercise routine seem more manageable. Telling yourself to just put on your clothes to see how you feel can be all you need to realize that you've already put in the effort and would rather not waste it.

Read on for more tips.