When we have a goal in mind or want to try something new, we often start out positively and with great enthusiasm, but will find that this enthusiasm starts to fade after a short while and the new project or goal will peter out to be replaced with patterns of old behaviour. The most common goal that needs plenty of motivation, and often is never fully realised, is that of weight loss. This normally involves big changes to your certain lifestyle and might push you out of your comfort zone, making it all the more difficult to stop yourself falling back in to old habits and losing the energy you started with.

One the easiest ways to keep yourself motivated is to get a partner. If you and a friend both have the same goals in mind or both want to get fit and lose weight, then teaming up will do wonders for your motivation. You will be able to encourage each other not to skip workouts, you can share healthy recipes and you will not want to let your partner down, making you work harder all the time.

If your journey to your goal weight or fitness level seems like a long road, then try giving yourself smaller, achievable goals. For example, instead of setting yourself the goal of losing 10 pounds, break it up in to mini goals; lose 2 pounds, then when you have reached that target, set another 2 pound target. As an extra incentive, plan non-food rewards for yourself when you reach each goal.

It can be hard to maintain motivation for doing the amount of exercise you need, but that is usually because most people will associate doing exercise with something negative, such as having to get a little bit earlier, missing your favourite TV show or eating dinner half hour later than usual. Starting out with these connotations will never keep you motivated enough to stick with it, so try and think of exercise in a different way, such as having much needed quiet-time to yourself, a way to feel invigorated and energised, having fun with friends or trying something new with your family. Pairing exercise with positive things in your mind will infinitely improve your motivation to stay on track.

Nobody is perfect and having small slip-ups or setbacks in your weight loss is okay. When you are making an effort to eat healthily and cut down on foods that are high in fat or sugar, it is important that you don’t completely eliminate some of your favourite foods. If you tell yourself that you are never allowed to eat a chocolate bar or have a fizzy drink again, then you often end up craving it even more, resulting in more than the occasional treat. Factoring in a little bit of chocolate in to your regime will not stop you from losing weight and will help you to curb your cravings.

The most important thing to remember when you are lacking in energy or you can feel your motivation waning, is why you are doing what you’re doing. Reminding yourself of the reasons why you started this journey is often the little push you need to get going again.