How to Stay Motivated to Stay Fit

The difference between success and failure is how you deal with each obstacle you encounter. Here are four obstacles that are common to people and how they can overcome them.

Problem: I'm overweight and too embarrassed to go to the gym.

Solution: Walking just 30 minutes most days of the week can reduce your chances of cardiovascular disease by up to 40. You really don't even have to go to gym if you don't want. Overweight people who exercise regularly and control their risk factors are less likely to have heart attacks and suffer other health problems. The ultimate goal would be about 10,000 steps a day, but you don't have to get there in a day. Just do it gradually with a pedometer to track your progress. Seeing those numbers add up will heighten your motivation and will to try even harder. Walking with a friend, co-worker or family member will help maintain your momentum.

Problem: When I work out, I see no results.

Solution: Look back at your routine. If you do the same routine everyday, your body will get used to it and improvement might be far away. Try to challenge your body with a new exercise or variation. Also varying the intensity or the duration of your workout will help greatly. No matter what activity you're doing, intervals are a great way to spur your progress. Keep a food diary for a week to make sure you're not consuming more calories that you thought. Walking an extra 10 minutes a day and cutting out just 100 calories can make all the difference.

Problem: I started off with full force but now I have lost all motivation.

Solution:The best exercise plan is the one you stick with. Don't plan on going from doing nothing to hard-core exercise six days a week. If you start a fitness program, it will be easier to deal with and last longer. Too often, soreness, boredom or frustration set in after a few weeks, and the best of intentions fly out the window. You're trying to change your life. If you miss a few days or your energy is low, it's better to walk for 10 or 15 minutes than to just give up. When you remember how much your physical health and emotional well-being can benefit, your motivation will return.

Problem: I set a goal three months ago and am nowhere near it.

Solution: It's better to set short attainable goals to keep your motivation and confidence up. Like walking a day rather than running a marathon. For weight loss, aim for one to two pounds per week. People will often create goals that are self defeating and then go back to the negative scripts in their minds when those goals aren't met. Once you achieve a goal, treat your self with a pat on the back or to a healthy reward (maybe new shoes or some ice-cream) then start the next goal.