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    10 Tips to Increase Motivation on Slimming World

    September 14, 2017 11 Comments

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    What do you do, when you lose motivation? 10 Tips to Increase Motivation on Slimming World

    It's something that happens to all of us at some point in our weight loss journey and it can happen for a number of reasons.

    Some of the main reasons being:

    • Weight not coming off as fast as you want

    • Just come back from holiday and can't regain focus

    • Stress in your life

    • Busy Schedule

    • Illness

    Whatever it is, if you are emotional eater, some of the smallest things can set you off track, losing alll that great motivation you had the week before.

    It's happened to me. Not once but several times.

    I've had a few stresses over the last year and for me comfort has always been food, hence why I got over weight in the first place.

    When I am stressed, upset, or down I eat. Regardless of changing to a healthier eating lifestyle, if you are a comfort eater that isn't going to go away overnight. The hardest part of a weight loss journey is dealing with those times without reaching for food.

    For me, Dealing with a parent that has dementia has been incredibly tough and a very emotional time, add to that living overseas and far away, it becomes even more difficult.

    Birthdays, special occasions and when I just want to pick up the phone and speak to my mum, is no longer something I can do easily.  It's been an incredibly hard few years, but even more so the last year, as the disease has progressed.

    Also add to that family coming and visiting for months at a time, with lots of days and meals out, which has been an amazing time with family of course, but has meant gradually over the last year, lbs have crept on to the point I am now up a stone (14lbs) from where I was.

    I haven't gained that in a week or a month, that has slowly gone back on over the last year and I am not happy about it. Plus now being above 40, weight certainly doesn't come off as fast as I'd like, which can also affect my motivation. Whereas in my 20s I could easily lose 5lbs in one week, now I am lucky if I lose 5lbs in a month.

    I might be a food blogger, but I am also human, so just like you, family stresses and life can get in the way.

    But I have to remember how far I have come, and although I have gained back some of what I have lost, I am still a long way from where I originally was when I first started my weight loss journey.

    me at the very start of my journey vs me today

    Looking back on progress pictures of yourself is something I recommend, just a  reminder of what you have worked to already and not be so hard on yourself.

    I sometimes have to remember this. Yes I have gained back 14lbs of what I lost, but I've still lost a good amount of weight and changed my eating style for life.

    10 Tips to Increase Motivation on Slimming World - SLIMMINGEATS

    Generally, my meals are healthy and always on plan, it's the snacking part that can get out of control and it's a vicious cycle. You eat because you feel crap, and then you feel crap because you have eaten foods you shouldn't of. It's a lose lose situation.

    Being a comfort eater, is hard to get under control and It's something I possibly never will, it's a challenge I am going to have to continue to face.

    But there are things that can help.

    I thought it was important to for me myself to get some motivation back and at the same time hopefully help others who are also struggling.

    So what things can you try, to increase motivation when on Slimming World?

    10 Tips to Increase Motivation on Slimming World - SLIMMINGEATS

    1. Find a non-food hobby, that you can do to fill that need to comfort eat when you are stressed. 

    Genealogy, art, colouring, blogging, crafts, knitting, fitness etc are all great activities that you can busy yourself with when you feel stressed out. I don't recommend tv or films, because usually when in front of the tv you are more likely to want to snack and as you are trying to take you mind off that need for comfort food, it's never a good option.

    2. Join an online support group

    For those of you who are lucky enough to be able to go to a weekly face to face meeting, that is one of the best motivations you can get.  Knowing you will be weighed each week, is proven to help keep most on track.

    However, not everyone can make such meetings, and for those of you that can't, it is really important to have some kind of support, where you can chat with others who are are on the same journey as you.

    One option is to join one of the many Facebook groups out there. I have my own little Support Facebook group, that you are welcome to come and join, it's a place for great support, encouragement, recipe and meal ideas.

    Slimming Eats - Slimming World Recipes and Meal Ideas Facebook Group

    10 Tips to Increase Motivation on Slimming World - SLIMMINGEATS

    Another option is to set up an Instagram account, it's really popular for logging your food diary and connecting with other slimmers.

    The other option, of course, is to start a weight loss blog, where you can chat about your struggles and share you own tips/advice and recipes.

    3. Keep a Food Diary

    This is really very important and something I advise everyone to do. Don't get into a habit of not jotting down your foods for the day, as it's so easy to forget things you have eaten and then take you over your syns.

    You can either use the online food journal on the Slimming World website (if you are following Slimming World) or buy one of the food journals available at class. Even just a pretty notebook will work too.

    There are also some really great customizable journals out there. I recently purchased a Happy Planner Journal, to help try to get my motivation back and encourage me to make sure I write my daily food diary down. There are other versions out there like the Erin Condren journals, and you can pretty them up with stickers and photos etc and it's a great way to keep yourself busy in your spare time. Kind of like scrapbooking.

    Here is an example of a section from my Happy Planner Journal for this week:

    10 Tips to Increase Motivation on Slimming World - SLIMMINGEATS

    For this, I also purchased the Fitness Stickers and the Fitness Extension Pack which has the food log you see above.

    There are lots of free printables for both the Happy Planner and Erin Condren journals to be found on Pinterest too.

    The other option if you have an Instagram account or are on a facebook group, is to share your daily food diary there, but I still recommend writing everything down, as you can still easily lose track of what you have eaten if you don't.

    If you do join Instagram, don't forget to come follow me @slimmingeats.

    4. Meal Prep

    This is another reason for falling off track. If you are not prepared and hunger strikes, it can be really easy to grab something you shouldn't.

    If you find you have some time spare, use that to cook up some meals that you can tub up and keep in the fridge or freezer, that way if hunger strikes, you can grab one to heat up.

    Check out my Freezer Friendly and Soup Recipes which are perfect recipes for meal prepping.

    Also if you are a person that does like to snack, make up some of these Low Syn or Syn Free Snacks, so you have plenty of healthier snacks on hand.

    5. Exercise or Body Magic

    Exercise is another great way to keep you on plan and motivated. It doesn't have to be a strenuous workout, it can be whatever feels comfortable for you. But exercise creates endorphins that make you feel good, so doing some exercise however small, is alway a good thing.

    You could pair up with a friend and maybe try to go for a walk every other day.

    Another great option is a fitness band and there are many out there to choose from - cheaper versions to more expensive versions like a Fitbit depending on what features you want. They are great because they set you daily step goals and seeing those little goals, can encourage you to get moving to reach them, especially if you have the option to add friends and you can see what their goal reach is each day. I've been known to walk laps of the house at the end of the day to reach my step goals.

    Then if you feel like running is something you might enjoy, try an app like couch to 5k. It starts you off at a slow pace and you can work up to your comfort zone.

    Fitness/exercise videos are another great option, as it means you can work out at home in your own time. There are many out there to purchase as well as lots of mini work outs to be found on youtube and similar video websites.

    If you find yourself hating working out at home, a good alternative is to find a fitness class you enjoy. For some that group environment is much more appealing. Zumba is a fun and enjoyable workout, and the 40mins - 1 hour workout flies by. There are many other similar classes too.

    Lastly, there is also the option to join a gym or even going swimming. What works for one won't work for another. When it comes to fitness it really has to be something you can maintain and enjoy, as otherwise, you won't keep it up.

    10 Tips to Increase Motivation on Slimming World - SLIMMINGEATS

    6. Meal Planning

    If you have lost your motivation because of illness or just coming back from holiday, meal planning can be a great way to get back into it.

    The trouble when we are on holiday is that we are often not cooking, so we get used to the meals just being there for us, then when we get home and reality hits, it can take a while to get back into that momentum or preparing your meals each day.

    I have various delicious Slimming World Meal Plans on here for you to choose from and they cater for most. Whether you want to just do a regular Extra Easy week, or are vegetarian or maybe you want to try and boost your weight loss this week by following an SP meal plan. I have all of those covered.

     

    7. Avoid having unhealthy snacks in the house

    This one is a biggy, try not to have too much unhealthy convenience foods in the house, because if they are not there, you can't grab them at moments of weakness.

    It's okay to have the odd treat, and if you do buy snack/treat foods, I recommend buying items that are individually wrapped, as you are less likely to open up another one. Whereas if there is an opened bag of crisps, biscuits or sweets, they are easy to grab when you shouldn't.

    Instead, fill your fruit bowl with plenty of fresh fruit. To grab when hunger strikes or you need a snack.

    If you do bake any sweet goods, freeze some, so that once you have had a serving, you won't be tempted tograb another and another.

    8. Use your syns and healthy extras

    I see many having little to no syns or healthy extras each day in a bid to try and boost their weight loss. I personally don't recommend it, as restricting yourself too much like that, is not maintainable. If it feels like a diet, it won't work and you won't stick to it. Syns and healthy extra's are there to be used, so don't be afraid to use them.

    You don't have to use your syns on snack foods, syns can be used in recipes for things that are not syn free. For example a little bit of olive oil in a dish, or maple syrup in your oatmeal etc.

    9. Speed Foods

    The benefit of speed foods are one of the most important components of Slimming World, it is what allows us to eat from that free food list unlimited and naturally controls our portions without the need for weighing food or counting calories. So if you have become a bit slack with the speed foods, try getting into a habit of making sure at least a ⅓ of your plate contains speed foods.

    Speed foods are high satiety, nutrient dense and generally lower in calories, they are going to bulk us up and keep us from feeling hungry.

    I see many comments from other's saying wow you ate all that? But although a filled plate of food on Slimming  World  might seem like a lot,  if your plate is a ⅓ speed foods, you are food optimizing to the max and will see the weight come off.

    It is far better to have a filling meal at each meal time, that have a teeny serving of something thinking small portions is what results in weight loss, while that is generally true, if you don't eat enough, chances are you will be hungry in between meals and again grab for something you shouldn't.

    Read my full post on The Benefit of Speed Foods which it explains it in more detail.

    10. A Life Long Journey

    Lastly, remember this is a life long journey, you can't get to a weight you are happy with and then return to the way you ate before. If you have that mindset, it is guaranteed you are going to put back on all that weight you have lost and maybe even more.

    Instead, embrace all the free foods you can have and use those to create healthier versions of the foods you love. Hey, I even have this amazing Fakeaway section, so you can recreate some of your favourite take away meals at home. Much healthier too.

     

    Here is a handy little graphic you can pin to your Pinterest board.

    10 Tips to Increase Motivation on Slimming World - SLIMMINGEATS

    Don't forget come and check out my Facebook group - lets support each other together.

    Remember: Don't Let One Bad Day Affect Tomorrow!!!

     

     

     

     

     

     

     

     

    It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

    Nutritional information is an estimate and is to be used for informational purposes only

    Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

    Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

    All images and content on Slimming Eats are copyright protected.

    If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

    * Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

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    Reader Interactions

    Comments

    1. Kareen says

      September 15, 2017 at 12:51 pm

      Thanks for this! It's so hard when there is stress in life not to emotionally eat! I always get sad around holidays and families birthdays because I miss my family in England so much.
      I am so sorry to hear about your mother dear that's the hardest thing to go through I know how hard it was on my mother when my Gran had the same. Sending love , hugs and positive vibes your way

      I also have gained a little but I am back on track 🙂

    2. Kaz says

      September 23, 2017 at 5:25 am

      What a great and honestly refreshing piece, thank you so much! Emotional eating is my downfall too & I'm thus far managing to maintain rather than gain but it's taken a long time to get here! You're so spot on about seeing the bigger picture, it's easy to worry about the step in front of you weight wise rather than the mountain you've just overcome. Keep going girl, I'm 4.5st down and I never thought I'd get that far! Sending much love & positive vibes across the miles

    3. Shevy (Slimming Eats) says

      September 23, 2017 at 1:31 pm

      Thank so much Kaz. I try share my own personal journey (ups and downs) as much as possible and give tips for what I hav found works for me along the way. Well done on an amazing weight loss. Sounds like you are doing fantastic.

    4. Peggy says

      November 28, 2017 at 9:54 pm

      I am so sorry to hear about your mother. Thank you for sharing your struggles and ways to overcome times of heartache and challenges in life. I know that I will be consulting your 10 suggestions often as I strive to continue on Slimming World

    5. Shevy (Slimming Eats) says

      November 28, 2017 at 11:51 pm

      Thanks for your comment Peggy. Good luck with your weight loss journey.

    6. sandy wheater says

      September 18, 2019 at 3:13 pm

      loved your suggestions and story. stress was a major part of my life but day by day its getting better.i have already done some of your suggestions but was nice to see you do them too so gives me motivation to keep going. nearly 4 stone off so thanks for the motivation to keep going. best wishes to all. ps love your hair. lol.x

    7. Sarah says

      August 26, 2020 at 2:56 pm

      I feel like I needed to read this today. Like others in the comments,I am a comfort eater. Very sorry to hear about your Mum, it must be very hard for you. Thank you for all your lovely recipes, I enjoy one or two a day!

    8. Katherine curzon says

      December 17, 2020 at 3:09 am

      It’s the first time I’ve come across your sight, but found it very helpful.
      As a target member of 20 yrs, may I just add to your motivation column .
      What keeps me motivated is wearing all my tight fitting clothes, boy don’t I know it if a few pounds are put on
      Remembering how far I’ve come and no way am I going to start paying at class again, lol.
      Being more mindful of what I’m eating , is it worth it

    9. Jo Woodgate says

      December 28, 2020 at 3:28 am

      Fresh start yesterday. I felt I needed the break, my weight
      has been creeping up. I couldn't get my mouth to stop eating the sweet stuff. Cleared everything out and I'm feeling mortivated. Thank you for all your help. Jo x

    10. Marlene Revie says

      January 26, 2021 at 2:27 am

      I feel like I needed to read this today, I to am a comfort eater. I have followed you during me SW journey and beyond, and like you have gained about 14lbs in the last year, but looking back I have still come so far. Thank you for all your inspiration and lovely recipes, I enjoy so many of them and so inspiring. Thank you from the bottom of my heart.

    11. Sue says

      February 20, 2021 at 3:18 am

      Just what I needed to hear to help me get back on track. I’ve lost 3 stones but nothing over the last 12 months. Got about about 1 more stone to lose and haven’t been able to shift it.
      I haven’t been counting my syns and have been overindulging during lockdown. Well, there’s nothing else to do!

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