I wanted to catch you before you headed out for the weekend because it happened again.
I was doing so well, too! Running up to 3 miles a few times a week at the gym had become part of my regular routine. I was feeling great until the highly anticipated weigh in…
That was the day I hit a wall. My friend weighed in and finally hit the 50 pounds lost milestone. My weight loss? Nada. Here I was working my tail off with nothing to show for it. I gave up.
Why should I work hard when I don’t see any results?
This is exactly what happened to our fellow cyster, Christine.
Getting the PCOS diagnosis is HARD. It feels there is little support. Don’t even get us started on the lack of resources available for us.
Nothing is more of a motivation kill than seeing all your friends get results whether in pounds lost or babies gained.
Maybe you feel like a few of your fellow cysters:
- I lose my motivation quickly when I don’t see results as quickly as I would like. I am just tired of working my butt off not to see any change.
- My biggest problem is the motivation to get started. I know I have all the stepping stones in front of me. I want to feel better. I’m just too tired. I don’t want to fail again.
- It’s a struggle to get back to being motivated again when I am the only one of my friends that fails at pretty much every diet.
- I have the motivation to lose the weight and then in the blink of an eye, I lose that motivation. It’s been a month since I’ve exercised, I just can’t get back into that routine that I started.
You know the answer to beating PCOS is out there and revolves around eating better and exercising. But, where do you even start? How can you get motivated to do anything when everything you have tried in the past has made you feel like a HUGE failure?
Feeling like a walking billboard for failure is NOT what you want to feel any more.
The question now is:
How do I get my motivation back when the idea of working out or eating right makes me want to cry because I feel it’s never going to accomplish what I want?
The truth about motivation is it is a struggle for everyone.
No one is truly motivated ALL THE TIME. There was an article in SUCCESS Magazine a while back that touched on this exact topic. Would it make you feel any better to know that most professional athletes lose their motivation?
The difference is how you respond.
Yes. The lack of results can be very defeating. But, what do you do with those feelings?
You just pick yourself back up, Cyster! That’s what you do.
Here’s how I have boosted my motivation + bulletproof my plans when my willpower is ZERO.
It started with a quote:
“Motivation is what gets you started. Habit is what makes it stick.” –Chalene Johnson
You see, motivation is not what is going to keep you going when the going gets tough. It’s when life gets tough that you resort to habits. Your body starts going through the motions of what it is programmed to do.
We need to make our PCOS friendly lifestyle a HABIT.
It is time for you to take ACTION + bulletproof your goals.
So, if you are reading one of my articles, you most likely found me through the weight loss for PCOS goodies floating around.
Let’s start with the weight loss example.
My goal: I want to lose 2-3 pounds each week for the next 12 weeks for a total of 25 pounds. (btw 2-3 pounds each week is the typical healthy recommendation for how much weight to lose at a time)
Take Inventory of your Past Mistakes
Why have you failed in the past? Did you just give up because you weren’t seeing results? Or was there another reason? Did life get in the way?
Staying consistent is what cysters struggle the most with. Life gets in the way which makes it harder to stick to your goals…especially when it comes to a PCOS friendly diet.
Here are the 3 Main Reasons Your Goal to Lose Weight Hasn’t Worked…
You Experienced the Relationship Drama
When you decide you need to change the way you are eating in order to lose weight, get pregnant, or beat your PCOS symptoms, you may feel you are giving up a lot of food you enjoy.
You approach the way of eating as more of a “diet” than of a lifestyle change. You are eating this diet…then eating that diet…and then this week you are cutting out carbs.
When you attempt a diet in this manner, you are able to follow the rules. You see, your willpower will only last for a while before you stop being able to stick with it.
Willpower is not sustainable. Like we talked about before with motivation, willpower comes and goes as life happens.
Yes, you try hard, but that won’t last forever.
Most diets say you eat this and not that. They have rules.
In order to stick with a PCOS diet, you have to change this relationship with food. Food is never meant to be an all or nothing.
Food is meant to nourish you. It is meant for you to enjoy…not a means to an end. Learn to love your food.
I care about what you are eating, but also why. This is why the cysters who work with me find it easier and easier to stick with a healthy eating plan. They are able to lose the weight and keep it off despite their PCOS.
Your Plan Wasn’t Sustainable
Most diets are restrictive. If you make your way through all the PCOS information floating around online, you have probable come across all sorts of plans.
The most popular are low carb, keto, paleo, dairy free and gluten free.
The problem with these are we can only follow a no carb, no fat, no fun diet for so long before it just isn’t sustainable. When you cut out tons of food, you are going to feel completely restricted. It will be only a matter of time before you lapse into old habits.
Think about your life. Will you be able to stick with this 5 or 10 years from now?
You need something that is sustainable.
The cysters I have worked with that have successfully reached their food and weight loss goals have found this helpful:
Think along the lines of how many nutrients this food is going to flood your body with. It is going to do so many wonderful things for you. Focus on eating more food rich in nutrients and less processed junk.
Unlike other programs, I don’t believe in an all or nothing plan. I believe in eating carbs. In fact, the cysters I work with have A LOT better results and are able to stick to the plan long term on closer to a 60-70% carb diet. The goal is to lose the weight, be happy, and love your body again.
It is all about a FULL LIFESTYLE PLAN that YOU can sustain.
Your body does not deserve to be punished!
Love on it!
Build Your Support + Accountability
It is so hard to stick to something when you are doing it alone.
When you have a husband and other family memebrs that are awqesome cooks and find most social gatherings centered around food, it can be very difficult to change things up.
Everyone else around you is eating all this yummy food, while you are sitting there dodging the questions and pity comments that “you are on a diet again”.
That would be hard for anyone to stick with a healthy PCOS way of eating.
You need the support. If you are going at this alone, it is so easy to give up when the going gets tough. You are only breaking the promises to yourself.
You need some skin in the game.
Having a community to support you through your journey is VITAL. They can hold you accountable.
When the going gets tough, they will have your back. They will be there in the hard times and will be there to celebrate all your successes. Have questions or need to bounce ideas off on someone who understands exactly what you are going through? A community of cysters is key to a successful YOU!
So…before I let you read on to actually taking ACTION on your bulletproof motivation plan, I have to ask:
- Have you figured out why you haven’t succeeded in the past?
- How do you view your relationship for food?
- Is your beat PCOS plan sustainable?
- Do you have a community to support you?
If yes, then I give you permission to keep reading!
If no, where can I help you further? Leave a comment so I can get you on to the next step + finally get you results! I also have an awesome PCOS Exercise Cheat Sheet that will give you access to my FAVORITE supportive community on Facebook…here’s that link (it’s free)!
So how can you put all this into ACTION?
Pick Your Main Goal
What do you really want to achieve? Do you want to lose weight? Are you looking to get pregnant? Do you want to knock out your PCOS symptoms?
What is your ultimate end goal?
Before you go write down your main goal…please do me ONE favor. Make it something you are SOOO jazzed up about that you are just over the moon excited to conquer it. If you don’t love it you won’t do it.
Why are you doing this?
Take a moment here and really think hard about this. Why do you really want to lose weight? Is it because you are just uncomfortable in your own skin or is there something deeper?
Think as deep as you possibly can. Get to the bottom of exactly why you want to reach your goal.
When you have something you want more than anything else, you have your “why” that will keep your motivation high when life gets tough.
Pick a Starting Point (Make it Small)
This is what separates the girls from the cysters. It is time we make a healthy lifestyle a habit. It is now going to be our norm. Remember that quote I mentioned earlier? Motivation gets us started but it is developing those healthy habits that will transform our lives.
Pick a starting point but choosing one small task you can do this next week to get you one step closer to your goals.
Think really small. This could be something like doing water instead of soda this week. It could be trying a new workout class this week. Or what about downloading a tracking app to track what you are eating this next week.
Pick something small. Repeat it. Make it a habit.
If there is something you are wanting to change, you can’t just tell yourself you are not going to do that. You aren’t going to eat that cake. You aren’t going to drink that coffee.
That doesn’t work.
Anything you want to change, you must replace with positive habits. Plan what you are going to do instead of the bad habit.
For example, I am going to drink water instead of soda this week. Or I am going to do that new workout DVD instead of watching my show tonight.
Sticking with something is about making it a habit…not relying on your motivation.
Surround Yourself with Success
“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgement, repeated every day.” –Jim Rohn
Mindset is HUGE when it comes to changing how you do life. If you aren’t 100% committed you won’t be able to reach your goals.
One of the best ways to get your motivation back or to stay motivated when the going gets tough is by surrounding yourself with success.
Find sites that have lots of success stories so you can get inspired by other’s successes.
This also goes for thinking about all things health. Change your environment so everywhere you look reminds you of what healthy means to you. Have healthy food in easy reach. Carry around your water. Have health promoting pictures around your house.
Start thinking of yourself as a healthy person because you are not someone who “needs” to do anything to “fix” yourself.
Healthy is your new identity.
Do you have some healthy friends that can help you stay motivated? Is there a community you can join that will give you the support and surround yourself with motivation, inspiration, and accountability?
If you do nothing else as a result of this article, please do this one step!
Remember…YOU ARE A HEALTHY CYSTER! Act like it.
Bulletproof Your Life (The Plan to Fail)
Slip ups happen. Get right back up. Don’t beat yourself up.
In that same article I mentioned earlier about professional atheletes, it also mentioned how many times they fail. The thing that separates them from those of us who are not successful is how many times they have picked themselves up.
Just pick yourself one more time than you fall down.
Improve for next time by understanding why you failed. Why did you lose control? Even the best athletes make mistakes. You learn and you grow. Life gets in the way.
Plan for the failure. Everyone has down days. Be prepared. How can you bounce back quickly? Plan for those daily emergencies ahead of time. What is it going to take for you if you fall off the plan for a day, a week, a month? How can you get back into the groove? Only you know what will work for you.
Bulletproof yourself by being prepared.
I keep reminding myself of this when I fail and lose my motivation: What is your identity telling yourself who you are? Are you a fit and healthy person? Or are you a quitter?
Finally Remember to Breathe.
It is all about progress not perfection!
Go at a pace that is right for YOU.
Take everything one step at a time!
You are doing such an awesome job, Cyster!
You’ve got this!
Basically all these points come down to this…
Bust through the BIGGEST motivation killer: lack of results! Choose a weight loss plan that actually works for your PCOS. Enough of all these time wasters of fad diets and working your body out until you want to collapse.
It isn’t that complicated.
Get a plan that works with your hormones, not against them! I have a free PCOS Exercise Cheat Sheet that can help you kick start your weight loss.
Taking back your health from this PCOS is a journey. There is no quick diet you can join. There is no pill, supplement, gadget that will fix it all for you. It takes consistency. It takes you waking up every day ready to be healthy. Make the best choices for YOU.
Don’t waste your time with fad diets or people saying you must eat a certain way to conquer your PCOS. It’s bologna.
- You don’t have to binge on meat.
- You don’t have to give up carbs.
- You don’t have to eat a bunch of fat with each meal.
- You don’t have to spend hours in the gym each day to see results.
The truth is you just need to eat healthy food + exercise correctly.
It’s very simple.
If you are wondering where to start, I recommend starting with the exercise! Here’s my PCOS Exercise Cheat Sheet to Kickstart Weight Loss (it’s free).