Thoughts are powerful

Thoughts are powerful; pay attention to yours

Do you encourage yourself with positivity or hold yourself back with negativity? Shift toward positive thoughts.

What story does your body currently tell about you?

What story do you want it to tell? Use the story of who you want to be as your vision statement to motivate you.

Related: Don’t Let Money Stop You From Reaching Your Fitness Goals

Keep in mind that striving for perfection usually leads to disaster

Set small, goals and stair step your way to success by developing healthy habits.

Don’t DIET. Reverse the letters in the word and EDIT what you eat

Make it a lifestyle change toward healthier foods, not a deprivation plan.

Weigh yourself often to keep your weight at the top of your mind

so you don’t slip off track with inattention. But be realistic. Know your number can change due to water “Weight” and hormones. Use it as a touch base, not a mood changer.

Create a fail safe environment

in your home by not stocking it with foods that tend to be your downfall.

Display your results

Whether it’s the pounds you have lost, how many times you worked out this week, or a picture of you showing off results, display it to motivate you to keep it up!

63Make a list of positive affirmations that work for you

Here’s a few to get you started: I love to exercise, I want to live a healthy life and eat real healthy foods, I am strong and I am getting more fit each day.

64Think two pounds at a time

Don’t overwhelm yourself with your ideal goal weight, just think in two pound weight loss increments. When you are down two, feel proud and then think about the next two pound loss.

Celebrate small wins!

Choose a way to celebrate that doesn’t involve food. Buy a new workout outfit or pair of running shoes. Go to a spa for the day or get a pedicure. Or share your success with friends.

There’s no such thing as cheating

Don’t beat yourself up. What you decide to eat is a choice you make, it’s not cheating. Feeling guilty won’t help you to live a healthy lifestyle. Empower yourself to make a better choice next time.

Put yourself first

If you neglect yourself for the sake of external problems, you will be creating more problems than you are solving. Do something—however small—for yourself each day. Even if you only devote 30 minutes to your health each day, or do 10 minutes of exercise at a time throughout your day.

Swap a bad decision with a good one

If you have a giant plate of pasta or a big donut—whatever your splurge may be—connect it to exercise. The bigger your splurge, the bigger your workout.

Make sure you have goals

Give yourself a fresh start with new goals. If it helps you, start with the end in mind and think about how you want to feel this time next year? Now work your way backwards with a plan!


People who fidget and tap their toes under their desks, burn more calories in a day than those who don’t. So fidget away—if people think something is wrong with you, tell them you are burning extra calories!

Don’t start and stop, just keep going

One great way to kill your confidence is to constantly start and stop your fitness regimen. It’s common for people to get psyched up and dive in to working out only to drop it altogether when the craziness of life intervenes. If you start overly ambitious, you are less likely to stick with your routine. If exercise is new to you, start off slow and aim for a few workouts per week and then increase as you go.

Make an irritation list

Oftentimes, what’s getting us down are a bunch of little irritants rather than one looming problem. If that sounds like you, capture all of those irritating things down on paper. Once you do, it’s your mission to get rid of a few each week. Think solutions!

Buy a journal

Often people get down in the dumps because they are on autopilot, going through their days just doing what they have to do. Writing in a “Journal” or a notebook allows you to connect … with you. It may surprise you what comes off the tip of your pen and your thinking on paper may lead to some new insights for you.

If you have a desk job, consider a standing workstation

Or at the very least, stand up when you use the phone. If you are somewhere you can pace while using the phone, even better. People in constant motion burn more calories.

Set rules that work for you

Many people who have successfully lost weight and kept it off have set rules for themselves.

Make a list of bad habits you are willing to give up

Sometimes it’s easier to think of what we want to stop doing instead of what we want to start doing. Identify the bad habits in your life that are holding you back and the good habits you will start.

Change your limits and surprise yourself

You will feel exhilarated from the discovery that you can do more than you thought you could. So push yourself. When you surprise yourself, it will motivate you to keep going—or set your sights higher.

Don’t chase perfect, chase perfectly healthy

The best part about chasing healthy is it’s achievable. The word “perfect” can even be a trigger for some. It’s that all or nothing thinking—perfect or nothing at all. Focus on your health and its benefits: a healthier body, increased energy, boosted immunity, and an enhanced mood.

Read other success stories as motivation

Here are several success stories to check out!

View each day as a clean slate

To practice self compassion means ditching beating yourself up at the slightest transgression. According to the Harvard Medical School Special Health Report, self-compassion can help people stick to healthy diets.

Active and Busy are not synonymous

Just because you are busy doesn’t mean you are active. Be in constant motion. To maximize calorie burn, you can’t just hit a gym class or go for a jog and then retire on your butt the rest of the day. Be active all day.

Zip it up

A more accurate gauge of how you are managing your weight than your scale is to put on and zip up those jeans in your closet. Remember your weight can vary depending on the time of the month, hormones, sodium intake and other factors. Your jeans could suddenly be baggy (score!); fit as they always have (terrific!); suddenly be snug (red flag!); or you can’t even get them on (alarm bell is ringing) time for behavior change.

Make a stop doing list

Sometimes it isn’t what you do, it’s what you need to stop doing that can help you achieve fitness. What behaviors are sabotaging your health? Make a list and then stop doing those things.

Find music that motivates

Music can help you take your workout up a notch if it’s music that appeals to you. Need some inspiration?

Don’t compare yourself to others, it only puts you in a negative mindset

Compete against yourself instead. Comparison is the thief of joy!

Get enough sleep 

How much you sleep and quite possibly the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite. Bottom line: A lack of sleep can make you hungry. Aim for seven to eight hours each night. If you need help monitoring your sleep patterns – get a Body Media Armband.

Take before and after photos of yourself

Nothing can be more inspiring than to see how far you have come.

Use consistency to compound your results

It’s not what you do once in a while that counts, it’s what you do each day. Approach each day as an opportunity to be consistent with healthy habits. You will be amazed at your results.


Be prepared for the morning frenzy

Freeze a few fruit smoothies to grab on my way out the door in the early mornings.

Don’t try fads and gimmicks

If it sounds too good to be true, it probably is. Losing weight takes time and hard work, but you can do it.

Ditch excuses

I have heard them all—from lack of time to lack of motivation and everything in between. Excuses won’t lead to results. Excuses leave you stuck. For every problem there’s a solution. If time is your challenge, put exercise on your schedule like any other appointment. If it’s motivation you lack, just start.

Same habits equal same results

If you always do what you’ve always done, you will get what you’ve always got. If you aren’t getting results, change what you are doing.

Monitor your fitness

I am always talking about my Fitbit Flex because it allows you to do so much. During the day it tracks my steps, distance, and calories burned, and at night it tracks my sleep quality. I love knowing exactly what my activity levels have been for the day, and it motivates me to move more!

Develop a positive attitude

Your thoughts determine how you feel and often determine what you can accomplish. As Napoleon Hill once said,“What your mind can conceive and believe, you can achieve.” Believe in yourself and your ability to accomplish your goals.


Dr. Mehmet Oz is right when he says we need more meditation and less medication. Meditating is easy to do and its benefits are numerous. Reduce stress, improve your health, get centered, breathe better and get focused.

Plug into gratitude

It’s the key to happiness … seriously. How can you be unhappy when you are thinking about all the amazing things about your life? If you get in a habit of thinking thankfully throughout the day (list things you are grateful for in your head) I guarantee you will feel happier.

Take pride in your accomplishments

Reward yourself for all the hard work you’ve put in along the way; changing your lifestyle is not easy but by tackling it one small step at a time, you’re doing big things!



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