walking for weight loss

13 Tips on how to stay motivated to lose weight walking

February 11, 2019Ellen
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Are you motivated to lose weight walking? If you are reading this then congratulations, you have already taken your first step to staying motivated to get your 10,000 steps a day.

I know from experience that it can still be a challenge to either start or keep going. Life gets in the way. I have to say that the past three or four weeks haven’t been great for me getting my 10,000 steps.

Work has been so busy that getting out at lunch time has been difficult, not to mention when you are out of routine getting back in to it can be tough.

Free Walking for Weight Loss Plan

This post is all about tips to help you keep motivated to lose weight walking and stay motivated on your walking for weight loss journey and to reaching your 10,000 steps a day target. I am adamant that getting 10,000 steps a day can be incorporated in to your daily routine and become part of your everyday life. From setting realistic goals to hints and tricks to stay on track, this post is for you.

Set (realistic) goals to staymotivated to lose weight walking

First up is setting yourself some goals. If you are only starting out on your walking for weight loss journey and haven’t walked up to 5 miles in a day then starting off with 10,000 steps may not be the best start. I know from experience that when I started walking I had a set back because my body was simply not ready going from 4,000 steps a day to 10,000. I ached all over! The trick is to set yourself a realistic goal that will keep you focused. Yes you do want it to be challenging but also you want it to be realistic especially if you haven’t walked 10,000 steps a day before.

If you are just starting out then I highly recommend you download this planner, it gets you walking at a pace that you can realistically keep at when you are just starting out. This plan is based on what I did to get my body used to more walking.

It’s a great idea to write down your goals too so you can keep track of how well you are progressing. There’s nothing like seeing how far you have come, and with every little bit more you do it will encourage you to do more and keep going!

Challenge yourself to stay motivated to lose weight walking

While you are sticking to your plan, you could be working towards a challenge such as walking 5k or a walking event for a charity. Having an event to aim for is great encouragement to keep going.

find a walking buddy to help you stay motivated
Find a walking buddy or two to help you stay motivated walking 10,000 steps

Buddy up to stay motivated to lose weight walking

Having a family member or friend to walk with can be encouraging and supporting. It’s about keeping each other going. You don’t have to do it all the time but if you set a certain time during the week when you can both get out it will help you stay on track.

The great thing about having a friend with you, because you are chatting away you will have walked more steps than you thought! It’s a great distraction if you are finding it a bit challenging.

Find new routes to stay motivated to lose weight walking

Finding a new walking route always keeps me going. It’s great to explore places you never knew existed. I love walking the country lanes in the summer. I often do that when my son is off at a cycling race. I never knew there was so much lovely countryside on my doorstep. I often take my camera with me too and snap some of the cows I see on my travels!

Use a Fitbit to track your progress

It is so satisfying to see the steps, distance travelled and stairs climbed on my Fitbit. You can also be awarded badges depending on how many steps you have been taking. It’s also great at working out how many calories you have burnt. It really is a great motivator. Aiming for 10,000 steps – which is about 5 miles is a great target to aim for so setting your Fitbit at a lower number and then progressing will keep you on target.

Share your goal

When your family and friends are behind you it can be a motivating factor to start and keep going. Tell them your goal and ask them to help you achieve it. You may find they are interested in taking part too so you will have a buddy for when you are out walking and to keep each other motivated.

Treat yourself to comfortable walking shoes

The first thing I did for walking 10,000 steps was to buy a few pairs of comfortable walking shoes. There is nothing worse than walking with sore feet! If you have painful and uncomfortable shoes you really won’t want to walk. However, if you have shoes that feel like you are walking on air, you will want to wear them and want to walk!

be prepared for all weathers on your walking journey
Be prepared for all weathers!

Be prepared for all weather

Another tip is to be prepared for all weathers. For winter I purchased a rain coat that I knew would allow me to walk in the rain. I also purchased a pair of snow boots so I could walk in the snow too! Don’t let a little weather stop you achieving your goals. It can be daunting heading out when it’s heavy rain but getting your 10,000 steps is more important than getting a little wet – it is for me anyway!

Leave the car at home

The first time I walked from my office to the train station I felt scared. I was scared of the distance and how I would feel after walking it. Getting that first walk over me – 40 minutes to be exact – was a great achievement. I decided to use public transport and leave the car at home. It is so handy just getting in your car and using it to go everywhere. However it does cut down the amount of steps you can get in a day. If you can, use public transport or walk to your destination. If you can’t do that then give up the car for a day and see how you get on. If you are going to the shop to replenish milk or bread, walk instead of taking the car. Having small goals and commitments can make all the difference in getting your 10,000 steps a day. Not to mention if you are carrying your groceries back – it’s good weight training too! Make a plan. Sometimes it is hard to find the time to walk. Fitting the time into your physical schedule will help you to commit and follow through.

Walk with a friend. Whether it is on your lunch break or after dinner, having another person hold you accountable can really help when it comes to getting in those extra steps.

Reward yourself

Celebrate your achievements whatever they are. The reward can be something small such as a new notebook, a lipstick, whatever you can think of that will keep you going. Don’t be hard on yourself if you slip out of your routine, forgive yourself and get back to it. No point in dwelling on the past, just keep your focus on the goal and your 10,000 steps target.

Change it up

If you change it up every so often it will keep you motiviated and keep your walking interesting. Change your route, introduce brisk walks, walk up hills, all of these things will help keep your walking fresh and interesting. You could also take photos of your walks and print them out to display – great art work for your walls at home!

Set a physical activity or weight loss goal

As well as your 10,000 steps goal why not set yourself a weight loss or physical activity goal? Our minds are very powerful so visualisation is a great way of sticking to your plan and keeping you on track.

Keep your focus to stay motivated to lose weight walking

Remind yourself each day why you are doing this. My reason for doing this is two-fold the first is to get fit and the second is to lose weight. Although it all feeds in to the overarching goal of living a long and healthy life. Each day I focus on how good walking is for me and my body. I did have a break recently and didn’t feel good about myself and my body didn’t feel good for sitting all day! Remember walking also helps improve your mood, your sleep patterns, your self-esteem and you have much more energy.

how far is 10,000 steps

Tips on staying positive and motivated to lose weight walking

When you set goals, sometimes they can feel so far off that it can be hard to stay positive. Staying positive can be tough so below I want to share with you some tips I have collected along the way to keep me on track for getting my 10,000 steps a day.

Did you know if we think something for long enough, our bodies think it’s true? Our thoughts have consequences, if we say I can do this walk, then we will do the walk. If we say oh I can’t do this, then you won’t. Your body reacts to what we believe. Talking about things in the positive will get you to where you want to go. For example, rather than saying “I can’t increase my steps” say “I am going to increase my steps”. This makes it easier to stay positive.

Quieten your negative thoughts. Why oh why is it that negative thoughts are often the loudest? It happens to me especially when I’m on a journey that will have it’s ups and downs. It comes on especially when I am under pressure and stressed. I’ve found that acknowledging those thoughts, saying thanks to them but… has been really helpful. This helps me quieten those thoughts and changing to more positive ones.

Tips to stop those negative thoughts taking hold

I wanted to share with you some the techniques I am using to stop those negative thoughts taking hold – I hope they help you…

Be aware of negative thoughts

It’s important to recognise when a negative thought pops in to your head and is trying to sabotage what you are doing. The first step to dealing with a negative thought is to recognise it. After all knowledge really is power!

Stop the negative thought in its tracks

When you recognise you have a negative thought then it’s time to stop it. Visualise a big stop sign – the bigger the better!

Replace the negative with the positive

Replace the negative with a positive. Write down some of the positive affirmations about yourself and your journey so you have these to hand should those negative thoughts come knocking!

Practice, practice, practice

The more you practice replacing your negative thoughts with positive ones, the quicker you will be able to do it in the future. It’s very empowering to be able to recognise what is going on and to put a stop to it. With enough practice you will be able to come up with positive thoughts as quickly as you need to.

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13 tips to help you stay motivated on your walking for weight loss journey
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Comments (2)

  • Laura Adney

    February 11, 2019 at 8:23 pm

    This is so helpful for my workout routine!

    1. Ellen

      February 12, 2019 at 8:27 am

      Thanks Laura. Best of luck with your workout.

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