The Power of Celebrating Small Wins

How to stay motivated on your weight loss journey

Losing weight is challenging and is a long-term process of transforming internal dialogue and external actions. It's easy to get discouraged and lose motivation, especially when the scale doesn't seem to be moving in the right direction as fast as we desire. However, celebrating small wins can be a powerful way to stay motivated and encouraged on your weight loss journey.

After losing 96 pounds and becoming a personal trainer, I wish I could go out for coffee and chat with my morbidly-obese, discouraged self. I vividly remember the frustration and defeat of not seeing progress day in and day out. I realize now that I would sadly quit before the external success would reveal itself. I eventually gave up trying with the sea of information coming at me from every angle.

What would I say to myself?

I would tell her about the importance of loving the process of the transformation today rather than solely focusing on the destination in the future. Embrace the joy that comes from sticking to your commitments. Learn to trust yourself and that you will follow through with what you said.

I love how John Maxwell describes success:

"If you start today to do the right thing, you are already a success even if it doesn’t show yet."

So often, we see a glimpse of someone's success and not the long journey of daily successes that got them there.

What are Small Wins?

Small wins are small, achievable, daily goals that you set for yourself. They can be as simple as achieving your step count, drinking a protein smoothie, or choosing to eat only one serving of your favorite snack rather than the whole bag. These small victories may seem insignificant on their own, but they can profoundly impact your overall motivation and internal confidence.

Examples of Small Wins

* Completing a 15-minute workout

* Eating a healthy protein breakfast

* Reaching a new low weight

        Remember, do not hinge success completely on the scale. Weight naturally fluctuates 3-7 pounds.

* Learn a new recipe  

* Make a favorite family meal healthier

Why Celebrate Small Wins?

Celebrating small wins is important for several reasons.

Boosts Motivation:

Celebrating small wins gives you a sense of accomplishment and motivation to continue working towards your larger goals.

Builds Confidence:

Recognizing and celebrating your small wins helps to build internal confidence and self-esteem, which is essential for overcoming the challenges of weight loss.

Provides a Sense of Progress:

Celebrating small wins gives you a sense of progress and momentum, which can help to keep you motivated and engaged when the scale seems to not be moving.

Helps to Overcome Setback:

When you celebrate small wins, you're better equipped to handle setbacks and stay motivated even when things don't go as planned.

How to Celebrate Small Wins
Celebrating small wins is easy and can be done in a variety of ways. Here are a few ideas:

1. Write it Down

Write down your small wins in a journal or log. This helps to track your progress and reflect on your accomplishments.

2. Discover Your Style

While losing weight, I hardly ever bought "new" clothes... but I would go to thrift stores. I would try new styles and discover what I really loved. While I was a size 24, I wore the same style/brand of shirts, boot-cut pants, and extra-wide shoes. I couldn't imagine any other options.

After every 10-15 pounds lost, I'd be down another pant size... so I'd go look to see what was new at the thrift store. I can usually find jeans for $2-4. Then, I'd donate the clothes that were baggy at that point. I had options and the freedom to choose!

3. Create a Reward System

Create a reward system where you earn rewards for reaching certain milestones or completing small wins. For instance, I rewarded myself with a fitness watch for a weight loss milestone or a hydration water backpack for consistently biking for two months. I then was able to research the brand and size that would work best for me.

This picture shows my excitement to use my hydration backpack for the first time last year. I love using it!

Be careful with rewarding yourself with food. This can lead to food binging and an unhealthy view of food. We want to develop life-long habits. I suggest choosing accessories/tools for your active hobbies and new lifestyle.

In conclusion, celebrating small wins is a powerful way to stay motivated and encouraged on your weight loss journey. By recognizing your small victories, you can build confidence, boost motivation, and provide a sense of progress and momentum.

Remember to be kind to yourself and celebrate your small wins along the way. With time and consistency, you'll be on your way to achieving the transformation of your dreams.