Step 2: Create your motivation

You’ve established your goal weight. Now, it’s time to create the motivation to do what it will take to achieve your goal weight.

Motivation is what will get you started on your journey to permanent weight loss, what will keep you focused and moving forward, and what will encourage you to push through each challenge.

Motivation doesn’t just happen; you must create motivation and continuously reflect on it.

Here are 3 ways to create motivation:

1. Visualize the NEW you

Develop a clear vision of the NEW you, having successfully achieved your goal weight.

Create a movie in your mind; you are the writer, director, and the NEW you is the lead actor.

Visualize in as much detail as possible:

• What do you look like?
• What are you wearing?
• Where are you?
• What are you doing?
• Who are you with?
• Who is around you?
• How do you act?
• How do you feel?

Take in your surroundings and appeal to your senses: What do you see, taste, feel, smell, and hear? The more senses you involve in your visualization, the more real it will seem.

Revisit this movie in your mind often. The more you practice, the easier it will be to return here, the more focused your mind will be, and the more detail you’ll be able to add.

2. Reinforce the NEW you

Now that you have visualized the NEW you, it is time to reinforce your mental picture.

Think it

Think about the NEW you daily.

Write it

Write out in specific detail what you have just visualized.

Read it

Read what you have written down.

Say it

Read aloud what you have written down.

See it

Download pictures that remind you of what you visualized and post them in your surroundings. Post them on your refrigerator, bathroom mirror, desk, in your car, purse/wallet, etc.

Repeat it

Repeat the above steps…daily.

The more ways you reinforce the NEW you, and the more often, the stronger your motivation and the more focused you will be.

3.  List the benefits of the NEW you.

List the specific benefits of the NEW you at your goal weight. List the benefits in the present tense as though you are at your goal weight now.

Many people list vague benefits, such as:

• “I am healthy.”
• “I have more energy.”

If you find yourself giving a vague answer, get more specific.

• What does “healthy” mean to you?
• Define “have more energy”.

Take your answers one step further.

For example, if you “have more energy”, ask the following:

• Why is it important that you have more energy?
• What can you do with more energy that you couldn’t do before?

Asking these questions may help you identify a deeper, more powerful motivation. Keep your list visible and review it daily.

Next Step
Step 3: Record your starting point

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Permanent Weight Loss 101 is a 10 step program that will help you achieve permanent weight loss the only way that works. Set small and effective goals, develop a solid plan to achieve your goals, and create the motivation necessary to stick with your plan. Learn more...