Losing Motivation to Eat Healthy? Try This Visualization Exercise
August 13, 2018
We’re all familiar with the cycle: We vow to eat better, then revert to our old ways. We sign up for a new gym, then skip a few weeks. We start a new hobby, then don’t keep it up.
If only motivation came in a constant wave. Instead, it usually ebbs and flows between moments of ambition (following your eating plan to a tee) and lulls that veer you off track (ordering takeout again).
So how exactly do you maintain the momentum? The first step is to define your motivation in detail, painting a clear picture of why you want to eat healthier, says Habit nutrition expert Jae Berman, RDN. Then, whenever you feel like your motivation is waning, you can re-spark it with a visualization exercise.
In the context of healthy eating, picturing your goal can motivate you in two ways. It makes you identify all the reasons you want to change your habits, digging deeper than broad statements like, “I want to lose weight.” And just as importantly, it makes you believe that your goal is within reach.
It could be a picture in your mind (“I see myself in skinny jeans”), feelings (“I’m happier and more confident”), or thoughts (“Now I enjoy activities that I didn’t before, like swimming and hiking”).
In each of these scenes, try to engage as many senses as possible. Imagine that you’re at the beach swimming in the ocean and gliding through the water. Or playing volleyball with your kids, spiking the ball over the net. Or maybe you’re at home or at the mall trying on clothes and feeling them on your body.
This visual is the one you’ll check in with regularly, like every morning or night, or whenever you feel unmotivated, like when you come home tired after a long workday.
As you work toward your goal, your motivation can evolve. For example, at first you may have wanted to eat healthier to fit into old jeans, but as you follow your eating plan, you might notice more energy, confidence, and interest in taking up new hobbies. This is good news: it means you’re building a healthier relationship with food and your body. Be sure to update your visualization with these changes.
Think of this exercise as painting a picture. You likely won’t finish it in one sitting, but will revisit it to add more color, detail, and to make adjustments. With enough work, you’ll have a finished product that looks like your real life.
If only motivation came in a constant wave. Instead, it usually ebbs and flows between moments of ambition (following your eating plan to a tee) and lulls that veer you off track (ordering takeout again).
So how exactly do you maintain the momentum? The first step is to define your motivation in detail, painting a clear picture of why you want to eat healthier, says Habit nutrition expert Jae Berman, RDN. Then, whenever you feel like your motivation is waning, you can re-spark it with a visualization exercise.
If You Can See It, You Can Achieve It
At first, visualization may sound frivolous, but there’s real science behind it. In research studies on athletes, for example, mentally rehearsing a sport has been linked to improved strength and confidence during training.In the context of healthy eating, picturing your goal can motivate you in two ways. It makes you identify all the reasons you want to change your habits, digging deeper than broad statements like, “I want to lose weight.” And just as importantly, it makes you believe that your goal is within reach.
How to Visualize Your Goal
You can practice this exercise either when you’re feeling very motivated, like when you first start your eating plan, or when you need inspiration to get back on track.Step 1: Identify It
What do you want to achieve? Think of your broad goal, like lose weight, for example. The answer will likely pop into your mind quickly.Step 2: Dig Deeper
Next, ask yourself these questions to gather more details about your motivation: Why do I want this outcome? So that I can do what? What else? Here’s an example:- I want to lose weight.
- Why? I want to feel more confident in my skin.
- So that I can do what? Go swimming with my kids at the beach.
- What else? I want to have more energy.
- So that I can do what? Go walking without getting winded.
- Why? I want to be an active parent who enjoys setting a good example for my kids.
It could be a picture in your mind (“I see myself in skinny jeans”), feelings (“I’m happier and more confident”), or thoughts (“Now I enjoy activities that I didn’t before, like swimming and hiking”).
Step 3: Picture Your Future Life
Now, visualize yourself living in a variety of situations after you’ve reached your goal. For example, at the beach, at home, at the mall.In each of these scenes, try to engage as many senses as possible. Imagine that you’re at the beach swimming in the ocean and gliding through the water. Or playing volleyball with your kids, spiking the ball over the net. Or maybe you’re at home or at the mall trying on clothes and feeling them on your body.
Step 4: Mentally Save the Picture
You may find that one or two scenes felt more motivating than the rest. Pick your favorite and save that image in your head, including any feelings you attached to it.This visual is the one you’ll check in with regularly, like every morning or night, or whenever you feel unmotivated, like when you come home tired after a long workday.
As you work toward your goal, your motivation can evolve. For example, at first you may have wanted to eat healthier to fit into old jeans, but as you follow your eating plan, you might notice more energy, confidence, and interest in taking up new hobbies. This is good news: it means you’re building a healthier relationship with food and your body. Be sure to update your visualization with these changes.
Think of this exercise as painting a picture. You likely won’t finish it in one sitting, but will revisit it to add more color, detail, and to make adjustments. With enough work, you’ll have a finished product that looks like your real life.
