How To Run To Lose Weight Running And Stay Motivated

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How to run to lose weight and stay motivated

How To Lose Weight Running And Stay Motivated

It can be difficult to stay motivated to run if you feel that you are not losing weight, or perhaps you get in in the evening and just can’t be bothered.
Motivation is fickle. You can look in the mirror and see that you need to something to lose weight, and then after a week of hard work you feel that it is too much work to carry on.
Does this sound like you? If so carry on reading because I am going to share one of the most powerful ways to stay motivated to lose weight running.

Are you ready?

The key thing is to remember your WHY!

  • Why are you going out for runs?
  • Why do you want to lose weight?
  • Why does it mean so much to lose weight?
  • How will it impact on your life?
  • What problems are the weight causing you
  • How will you feel once you have lost the weight?

If you can keep this in your mind every day, it makes harder to quit!
Once you remember your why, another important thing to help keep you on track is to set goals. SMART goals.

Why is setting S.M.A.R.T goals important?

Do not underestimate the power of setting goals properly. Setting goals allow you to set realistic expectations and can help to prevent disappointment.
Nothing is worst then running for two weeks without looking at the scales for fear of failure, only to look and then see you have lost no weight.
That can suck the life out of anyones motivation. However, if you have accounted for the fact that this may happen then you avoid that feeling of failure.
For this reason SMART goals are essential for weight loss!
I have been using SMART goals for my personal training clients for many years now. If you use this system it will help you to clarify your goals and give you a clear route to success.

How to establish a good goal

To help you to understand how to get crystal clear and specific with your goal we are going to look at a common weight loss goal that perhaps you have used in the past and use the SMART goal principle.
Just take 10 minutes of your time to help give you a clearer purpose for your weight loss goal.
Use this example as a template for your current goal to tailor it to your specific goal.
Normal goal: “I would like to run to lose some weight around my stomach”
What we will do is apply the S.M.A.R.T principles. Each letter has its own mean. What you will notice is that the goal will only become complete and fully corrected S.M.A.R.T when every last component is completed.


The first stage is to refine your running goal to a significant landmark that you would love to accomplish.

  • Several specific reasons for wanting to lose weight could be:
  • Your doctor told you to lose weight as your blood pressure is too high
  • You may want to lose weight to have more energy to play with your kids
  • You may want to reduce your weight as you have a heart condition.

If your weight is not linked to a heart condition then you may just want to lose the weight that you have put on over the last few years, over Christmas or on your last few holidays.

Adjusted goal

“I will run to lose 10 kilos to help reduce my belly fat”


You must be able to quantify the progress of any goal otherwise you will not how much improvement you have made.
How will you measure your goal?

  • Inches lost around your waist
  • % decrease in body fat
  • Reduction in your BMI
  • Weight lost in kilograms
  • A specific dress size (trouser size for men)

Be specific about which one you will you use. In this example we will use percentage decrease in body fat.

Adjusted resolution:

I will run to lose 10 kilos, to help reduce my belly fat. I shall measure my body fat using skinfold calipers.”


Earlier we talked about setting the right expectation. If you set yourself a target of losing 10 kilograms within a month that would be silly.
The goal must be attainable. Look at your history of weight loss in the past. If you have been successful then you may be able to be more ambitious with the target you set.
To ensure that your weight loss target is achievable, you should evaluate your previous history losing weight.
Let’s say that you have never achieved losing more than 5 kilos, then a weight loss goal of 10 kilos may not be realistic.
If you have never lost 5 kilos then perhaps 10 kilograms is too much for you to manage. Set a smaller goal that you can achieve as this will help to build your confidence.
Fix your goal so that it is reasonable.

Adjusted resolution:

” I will run to lose 5 kilos, to help reduce my belly fat. I shall measure my body fat using callipers. Once I reach 5 kilos, I will consider setting a new goal for continued weight loss.”


As I said before about your “WHY.” It needs to be something powerful. It needs to have real relevance and meaning for you in order for you to attain it.
Once you have done some soul searching and really got down to the real underlying meaning you will have a strong SMART goal. Some things that may be meaningful to you:

  • I want to feel confident in my appearance
  • I want to feel beautiful
  • I was always fat when I was younger and was never able to wear a bikini
  • I want to get rid of the fat that over hangs on my jeans.

The more personal you can get with your meaning the more relevant your goal becomes you. The more relevant your goal is to you, the greater your chance of staying motivated to achieve it.

Adjusted resolution:

” I will run to lose 5 kilos, to help reduce my belly fat. I shall measure my body fat using calipers. Once I reach 5 kilos, I will consider setting a new goal for continued weight loss. Losing this weight will help me feel more confident in my appearance and I will be able to wear the clothes I always wanted to wear.”


When are you going to achieve this goal. If you don’t set a time limit to the goal then you are not going to take it seriousley. When you are new to weight loss it is hard to know what is a realistic time frame.
For this reason you may want to be cautious. As a guide you may want to prepare yourself for the fact that you may not lose any weight in the first 4 weeks to avoid disapointment.
If you do lose some weight then it is a bonus and will give you confidence. After four weeks a realistic expectation is 1/2 a kilo – 1 kilo a week.
However, for people with a lot of weight to lose the number can be more greater!

Adjusted goal:

” I want to lose 5 kilos in the next 3 months, to help reduce my belly fat. I shall measure my waist using a tape measure. Once I reach 5 kilos, I will consider setting a new goal for continued weight loss. Losing this weight will help me feel more confident in my clothes and will help give me more energy to play with my kids.

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Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an ASA qualified swimming teacher, and a qualified personal trainer. Gerald has developed his own exclusion diet, which he uses to help his clients lose weight.