For many, the belief that constant motivation is necessary to stay in shape is deeply ingrained. Doing things like waking up early, going to bed on time and resisting temptations with food can make it seem like maintaining a high level of motivation is essential.
However, the reality of trying to maintain a healthy lifestyle by “white knuckling” it through sheer willpower alone is neither practical nor sustainable. Attempting this approach is one reason why New Year’s resolutions are notorious for failing. Fortunately, a new study published in the Australian journal Nutrition and Dietetics has revealed much more practical and sustainable ways to maintain your motivation.
The power of accountability
The study examined participants following different dietary patterns during a six-month period and then followed up with them for a further two-month period to better understand the process of behavior change and maintenance. The researchers wanted to identify what kept the participants on track and what didn’t. And several main lessons emerged. First and foremost, accountability and feedback, both from health professionals who would take measurements and examine dietary logs and various monitoring devices (like glucose monitors and regular blood work) greatly helped people stick with their diets and plans.
Lesson one: If you have a serious goal, getting help from a mentor or professional who can monitor your progress and hold you accountable can be a great help. Devices that help you track calories, blood sugar responses or step count, etc., can also be very motivating.
The power of feedback
A large part of what makes accountability so powerful is not just having to check in regularly but getting real-time feedback on how you are doing. It can be incredibly motivating to see how your actions are impacting your health and results. And this itself was key in helping move motivation from being externally driven to being more internalized by the participants. The researchers noted that once the participants got started, a positive reinforcement cycle helped sustain their motivation. Conversely, a lack of progress made it more likely the participants would fall back into old habits.
But that highlights another key aspect of feedback, which was each participant’s feelings about the diet and lifestyle they were trying. For some participants the style of diet fit their lifestyle easily and they really enjoyed it. For example, some people liked the “intermittent fasting” approach because they didn’t have to count calories or diet every day. Yet, others complained about adverse symptoms on fast days and didn’t want to continue even though their results were good.
Similar things happened in the dieting every day groups. Some people liked the prescribed foods and were excited about learning how to cook and eat more healthfully, but others who didn’t like to cook, or who were more stressed by watching calories and/or having to plan meals, felt that such a dietary lifestyle wasn’t for them.
Lesson two: As was commented by several participants, “Different things work for different people.” Realistic expectations and positive progress are essential to maintaining motivation. If one style of diet or exercise intervention isn’t working, it doesn’t mean you’ve failed. Take the feedback as learning, and use that knowledge to try something else that may fit your circumstances and personality better.
The power of self-ownership
Lastly, the concept of self-ownership emerged as a critical factor. It was one thing to start a new diet or routine and check in regularly with the health coaches, but over time the participants began to experience the various challenges and special occasions that occur in life that can sabotage anyone’s best dieting efforts. Things like social events, holidays, a family crisis, stress at work and the like. Even conflicts with past personal or family preferences could make it hard. Those participants who had the understanding and confidence to adjust the diet or routine to better fit their lifestyle did best. They began to individualize their recipes and meal plans, and even times of day for eating or fasting, to better suit their needs, while still cutting calories to make progress.
Importantly, many who didn’t like some of the foods or changes in the first week found themselves tolerating them much more in the second or third week, and actually liking or preferring the new meals and lifestyle by the end. And seeing the positive changes in their health and body certainly helped.
Lesson three: Motivation in the beginning has to be turned into sustainable routines that fit your personality and lifestyle. Habit is stronger than willpower. Oftentimes, you can learn to love something that is good for you just by starting and sticking with a new routine long enough for it to become the new normal.
Are you feeling inspired? Ready to take the first step? Do you need someone to hold you accountable? Come see us at the Bradley Wellness Center. As personal trainers, we specialize in helping you align your health goals, build consistency and stay motivated.
Mitchell Arthur is a personal trainer at the Bradley Wellness Center.