⚠️ Medical Disclaimer
Important: This content is for informational and educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your diet, taking supplements, or if you have questions about a medical condition. Never disregard professional medical advice or delay seeking it because of information you read here.
You’ve been working hard towards your fitness goals, and things have been going well. But now things are changing. You’ve been doing what you can, but things have started to slow down; it feels like you’re not seeing results anymore. You were losing weight and seeing results, but they’re slower now or have even come to a halt. This can be frustrating because how can you stay motivated when things aren’t encouraging? So, you start thinking about giving up.
But you can’t and you shouldn’t.
Plateaus often occur during a fitness journey, including weight loss. So, you don’t have to give up because of it. Some common reasons you might experience plateaus are:
Your body has gotten too familiar with your workout routine: When you begin a new exercise plan, your body quickly responds to it. Because it’s New. Fresh. And Different. However, as you start to get more comfortable with the exercises you do, your body also adapts. And it doesn’t take as much energy as it used to to do the exercises. Which may cause your progress to slow down. It’s not cool, true, but it can happen.
Not enough progressive overload: If there’s no new challenge in your workouts, things can plateau. When you’re not challenging yourself enough in your training, your body won’t continue to adapt and progress. There have to be new standards to meet in your fitness journey.
You’ve got your diet wrong: Not eating the right foods and enough of them can affect your progress.
How To Stay Motivated When Results Slow Down
1 . Feel bad, but not for long: It’s okay to feel sad, complain, or even sulk a little, but don’t let it last for long. These feelings are normal and valid, but don’t wallow in them. They won’t help you stay motivated, which can lead to you developing thoughts of giving up. Feel all the emotions, and still keep showing up, because you didn’t come all this way for nothing.
2 . Applaud the little accomplishments: Celebrate the small things you have accomplished; don’t focus on what the scale says. Praise yourself for the changes you’ve created, like how much energy you have now than before, a better mood, or being able to do more reps in a workout session. These things are bigger than you think, because you’re not where you used to be. When you appreciate how far you’ve come, it’ll make it easier for you to stay motivated.
3 . Ask someone to hold you accountable: If you don’t mind someone being in your business, you can find someone to hold you accountable. This can be a good way to stay motivated, because you know you need to meet up and keep moving. You can find a workout buddy, hire a fitness trainer, or join a fitness group with others like yourself. Or you can ask your partner, friends, siblings, or even your parents.
4 . Track your progress: Keep track of your workouts, weights, measurements, and take progress pictures. Sometimes you may not have been paying attention to some changes that may have occurred during your fitness journey. You’ve probably lost an inch in your waist, or your double chin isn’t so obvious anymore, but you didn’t notice because you haven’t kept track of these things.
5 . Mix things up: It’s good to mix things up. If you’ve been doing the same routine for a while, it can help you stay focused and motivated. You can try new exercises or activities. For example, if you used to exercise in your living room, try doing it at the park one day. Or include different types of strength training exercises, or do HIIT. It’s good to keep things fun and exciting. Doing the same thing over and over again can get boring, which can cause you to lose motivation. It’s always nice to try new things.
6 . Stop thinking about the physical aesthetics: It’s okay to romanticize getting your dream body; there’s nothing wrong with it. However, just focusing on the physical aspects can sometimes be unhelpful. Instead, be happy and proud that you’re taking care of yourself. Because aside from getting a snatched waist or bigger biceps, the most important thing is you’re improving your health.
7 . Re-visit your why: Have you forgotten why you started? What drove you to start? Didn’t you have dreams? What kind of life did you want for yourself? Think about those things that made you sit and say, “I’ve got to change things” or “I want to become this person”. To stay motivated is to remind yourself of your WHY and use it as your drive to keep going.
It’s not easy to stay motivated, and as much as we want you to stay strong, it’s okay if you need a break. Staying motivated can also be:
- Choosing to take things slow
- Taking a small break
It can look different for everyone, so don’t pressure yourself. You’ve got this, and soon you’ll get to where you want to be.
