You’ve made all the right moves.  You’ve changed your diet…

You’ve started to exercise…

And you’ve started to lose weight and get in shape.  But:

After a certain period, you’ve stopped losing weight.

And no matter what you try…

You can’t seem to get the scale moving again.  This can leave you feeling depressed…frustrated…and angry at yourself.

Before you “throw in the towel,” here are some easy tips that may get things moving in the right direction:

1. Create a Vision of the “Perfect” You

Although you have stopped losing, you always have a mental picture of where you want to be in the future.  It could be 15 pounds lighter…in a smaller pant or dress size…or it could be you want to be healthier.  Whatever your vision, you need to hold on to that.  There is no better motivation than remembering why you started—and where you want to finish.  Keep that visualization in the back of your mind for times when it seems impossible.  It will keep you moving forward.

2. Old Self vs. New Self

If you’ve lost weight, then you know how good it feels to be stronger, weigh less, or have healthier blood pressure numbers.  And when you compare that to your previous self, is that picture the same?  Probably not.  Always remember, there’s a reason why you started…and if you give up now, you’re going to go right back to your old ways, and your old self.  This simple trick could be enough motivation to keep you focused.

3. Set Smaller, More Realistic Goals

Maybe you started your plan without setting your goals.  Or maybe your goals are a little too ambitious, and you’re bound to fail.  Whatever the reason, it’s time to revisit those goals and make smaller, more attainable ones.  The faster you can reach these new goals, the more motivation you will have to keep going.   You should constantly re-evaluate to make sure you’re moving in the right direction.

4. Stop Weighing In

Although weighing in each day may keep your motivated…seeing no changes scale, or the scale go up, can easily derail your progress.   If you find the scale isn’t changing, keep working, but don’t weigh in regularly.  Instead, focus on how your clothes feel, and how you look.  Your weight is going to fluctuate, which can be demotivating.  Find different ways to measure progress to maintain your motivation.

5. Positive Thinking

Even if you’ve stopped losing, you need to stay positive.  Negative thoughts can eat away at your motivation, making it harder to keep moving forward.  If you start to think more positively, you may notice a change in your motivation, and small wins on the scale.

At some point in time, you may experience what we call a plateau—or a time when changes stop occurring, which does a number on your motivation.  If you find yourself feeling less motivated to exercise—and the need to eat junk food—it’s time to make changes to get you back into it.  These 5 tips are easy ways to keep your motivation going—even when you’ve stopped losing.   And this could keep you going in the right direction.

Coach Aaron