“Have you ever wondered what motivation really is? An invisible force? Or practical steps you can take to make sure you reach your goal? Success does not depend on luck alone, so here is an alphabet of ways to get you motivated.


Adapt the Good Habits Plan to suit yourself. It’s easier to stick to a food plan that suits you so make yours fit your preferences rather than the other way around.

Be specific about your goals. How will you feel when you’ve achieved them? What will you see? What will you hear? Visualise your success!

Create small  goals and rewards To help you keep going. Make goals the right size for you, whether that’s 1lb, 2lb, 7lb or 1st. And make the rewards fit the goals, e.g. a magazine for 1lb, a paperback book for 7lb/3kilo and something you really want for 1st.

Do something different. If you always do what you always did, you’ll always get what you always got. So if what you’re doing isn’t working, do something different.

Evolve strategies that work. When you find something that does work for you, build it into your daily or weekly routine.

Find ways to say no and mean it. “No, I shouldn’t really” sends the message that if asked again, you’ll say yes. “No thank you” is much more definite.

Get help. Don’t be afraid to ask for the help you need. Get clear about what you need (e.g. an exercise partner). Think about what’s in it for the other person (e.g. they’ll get to spend time with you while getting fit), and ask at a suitable time.

Have fun. Good moods help people to think more creatively and find solutions to problems, so look for opportunities to have fun.

Identify your resources, so you can call on them when needed. Resources could include: your determination to succeed, a role model, money, a friend to exercise with, Good Habits meeting.

Join the Good Habits facebook page for support, motivation and tips that work.

Keep going. People who achieve their weight loss goals don’t lose weight faster than those who don’t – they just keep going longer.

Learn and practise new behaviours until they become habits. It takes approximately 21 ‘repeats’ for something to become a habit.

Manage your emotions. Find ways of coping with anger, sadness, anxiety, joy or elation that don’t involve food, e.g. call a friend or take a brisk, pavement-pounding walk.

Negotiate. It doesn’t have to be either-or… If part of you wants to eat in a healthy way and part wants to eat chocolate, get creative and find a solution that means both parts get what they want. A good solution to this problem would be: fresh strawberries half dipped in chocolate.

Overcome setbacks. The way you cope with setbacks will be crucial in determining your success. Look upon them as challenges or chances to learn rather than indicators of failure.

Plan ahead. How will you cope with that social event? When will you do some exercise? Why not plan your food and exercise this week?

Quit unhelpful habits. Identify the habits that don’t serve you well: consider why you do them and what ‘benefits’ they bring you. Now find other ways to get those benefits.

Repeat positive phrases, like ‘this plan works for others, so it can work for me’ or ‘I have the power to make any changes I want to’.

State goals in the positive. Say what you want (e.g. to eat more healthily) rather than what you don’t want (e.g. not to be overweight).

Track. People who track what they eat are generally more successful on the scales. Having a record helps them know what they’re doing as well as make decisions about what to do next.

Unlock your culinary potential and experiment with different foods. For a constant supply of new ideas, check out “entertaining with Good Habits” and the recipe section of our website.

Visualise. We move towards what we picture in our minds, so take a minute each day to imagine the slimmer you.

Weigh yourself every week at Good Habits and record your progress.


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