Let’s face it. Goal setting is easy, but actually achieving those objectives may prove more difficult. If you want to hit a weight loss target or fitness goal, motivation is key. So, how can you stay motivated to reach your fitness goals? Well, to start, you’ll need to believe in yourself, and imagine what success will look like.
Belief can involve two things:
· What you believe about yourself
· What you believe you are capable of
Belief is critical for success for a very powerful reason: it breeds confidence. Take weight loss, for example. Studies have consistently found that weight loss is more likely to be achieved and maintained if the person has a strong belief that they can accomplish it.
Motivation and Willpower
The truth is willpower is limited, and staying motivated is challenging because it involves change, and that entails a level of stress. Stress can make you feel frustrated, fatigued or anxious and can cause you to lose motivation. Setting unrealistic goals can also result in negative emotions like disappointment or frustration. So, keep in mind that it’s a process. Losing weight and being physically active takes patience and time. This is where small wins become so important.
Why Small Wins Matter: Your Motivational Fuel
Small wins are milestones you can set to help you reach your specific goal. They serve as evidence that success can be achieved, can boost your confidence and change your beliefs in your own ability to accomplish a goal. For example, if you want to lose 10 kilos, break that complex goal into manageable pieces of losing .5 kg a week. Each week you lose .5 kg is a small win.
The Science of Small Wins
Behaviour scientists have observed that encouraging people to set challenging goals is more likely to stimulate readiness to change. However, when faced with obstacles or challenges, reducing barriers to achieving smaller goals is a good strategy to keep motivation from decaying.
The reason behind this has to do with chemical processes that occur in our body. Accomplishments, even small ones, activate the reward circuitry in our brains. This means the dopamine neurotransmitter is released, filling us with energy, happiness, and pride.
How to Use Small Wins to Boost Motivation & Achieve Your Health Goals
Use these practical steps to achieve small wins:
1. Choose a goal that is meaningful to you.
Don’t focus on goals that are trendy or that worked for someone else. You are a unique individual and your goals should reflect that.
2. Make sure your goals are SMART.
Your weight loss or fitness goal should be specific, measurable, attainable, results-oriented and time-bound. For example, if you haven’t done exercise in a while and want to get back on track, a SMART goal could be to work out two days a week for a month and burn at least 1,000 calories each day.
Access our free workouts here: Welcome to Herbalife Nutrition Fitness
3. Surround yourself with social support.
Good habits are tough to establish, so having a community around you for support, guidance, and encouragement can be critical. At Herbalife Nutrition, you will always find like-minded people who come together to improve their health, fitness, and wellbeing in person and online through our socials: Facebook and Instagram
4. Notice your small wins and celebrate them.
Take the time to appreciate your small wins! Don’t limit your happiness by thinking they are not worth the excitement. If you managed to lose the .5 kg you intended this week, share it with a friend who cares and enjoy!