5 Strategies to Get (and Stay) Motivated for Fast Fat Loss

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Welcome to the Virgin Diet lifestyle show with your host, celebrity nutrition and fitness expert and New York Times best selling author, JJ Virgin.

I'll start my diet tomorrow. Have you ever said that? More importantly, did tomorrow ever come? Today's topic is motivation and specifically weight loss motivation. And not just how to get motivated to lose weight, but also how do you stay stay motivated for the long haul? I'm going to give you five key strategies to help you get and keep motivated again. Not just so you lose the weight, but also so you can keep it off and stay healthy for the duration. So number one is set inspired goals. You know, it's not just about losing 10 pounds or 20 pounds or over 100 pounds. What happens when you lose that weight? What's this going to do for you? You know, we're all here to do great things, things. But weight and health can hold you back. And boy, when I talk about this, you can tell I get fired up because I think about one of my clients, Bryn, and when I met her, she was over a hundred pounds overweight and she was hiding, she was working at a job she didn't like, she was living in an apartment she didn't like, she wasn't dating, she just kind of shut down. And when she lost the hundred plus pounds, which by the way was effortless, we'll talk about that next. She also lost the crappy job, she started her own business and she lost the crappy apartment. She moved into a beautiful new apartment and she got this great boyfriend. So again, she lost over £100. But what did that do for her? What's that vision? What's that dream you have for yourself that you might be holding back from, that you might have even let go of? Get it back and then make it real. This is where you create your visual. So you get a picture of you're after. Find someone whose body you love, that you want and stick your head on top of it and make a picture of that and then keep that with you. So if you start to feel like you know, you're starting to lose that motivation a little bit, grab that picture. That's your new reality. Now the next thing is go fast. Cool. New research out about weight loss shows that people who lose weight fast, like Bryn, lose more weight and keep it off for the long haul. That fast weight loss becomes permanent in the Virgin diet. I say drop seven foods, lose seven pounds, just seven days, and that gives you that kickstart that you need to keep going. Now, another great thing to help you keep going is to have an accountability partner. Get a partner to do this with you or join a support group or hire a coach. You want someone or a group to hold you accountable and then you can take it to the next level. And here's how you're going to make it a competition. According to a new study published online in the Journal of Obesity, teammates in a team based weight loss competition significantly influenced each other's weight loss, suggesting that shedding pounds can have a ripple effect. Researchers from the Merriam Hospital's Weight Control and Diabetes Research center and the Warren Alpert Medical School of Brown University found that team members not only achieved similar weight loss outcomes, but participants who said that their teammates played a larger role in their weight loss actually lost hey jj, Virgin here.

Okay, real talk. So often the holidays sneak up on me. Travel, gifts, hosting, you know, all the things and suddenly it's like, wait, who spent what and where? And I know I'm not the only one who's looked at a bill in January and thought, wow, that escalated quickly. If you want to keep your finances under control this holiday season, you need to be using Monarch. It's rated the Wall Street Journal's best budgeting app of 2025. Monarch is the all in one personal finance tool that brings your entire financial life together in one clean interface on your laptop or on your phone. Monarch lets you link everything and gives you real time visibility so you're not shocked later. Right now, I've been checking the holiday spending category so I don't accidentally start the new year with that dreaded debt hangover. And honestly, just seeing everything laid out is already helping me stay more aware. This season, Monarch does the heavy lifting. It links your accounts in minutes, gives you smart categorization and super clear visuals. Yes, that end of year reset could be a real goal. This time, don't let financial opportunities slip through the cracks. Use the code virgin@monarch.com in your browser for half off your first year. That's 50% off your first year@monarch.com with the code Virgin Ray Ban Meta glasses come with open ear audio so you can listen to your favorite music without blocking out the world around you.

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Or weight. You know, now we know that obesity can be socially contagious. But now we know that social networks play a significant role in weight loss as well, particularly team based weight loss competitions that came from the lead author, Tricia Leahy, Ph.D. of the Miriam Hospital and Albert Medical School. And in her study, she found that weight loss clearly clustered within these teams, which suggests that teammates influenced each other, perhaps by providing, providing accountability. What I mentioned before, setting expectations of weight loss and providing encouragement and support. So again, grab your accountability partner, or better yet, a group, and then make it fun, Gamify it, turn it into a little bit of a competition and put in some cool rewards and prizes, right? Okay, now here's one. Strategy four. And this one is so huge that.

When I work one on one with.

Someone, if they won't do it, they're fired. Okay? So think like that. This is the key. In fact, I'm not going to tell you what it is yet. I want to sell you on it first because it's not going to cost you any money. It's easy to do. And a study involving nearly 1,700 participants found that doing this caused people who did this to lose double the weight of people who didn't. Guess what it is. Journaling. Writing it down. Yes, that simple little process of having to write down what you eat changes everything. All right, now I'm going to add one more. This is a simple one too. Well, maybe not so simple in some ways, and that is to find fitter friends. So a study found that obesity is socially contagious. I mentioned that up above, that idea of socially contagious. If your family and close friends are overweight or obese, the chances are good that you're going to be too. Now, I'm not saying, and this is where it would get hard, like lose those friends and family, like ditch your mom. But what I am saying is find some new fitter friends. I mean, where are they? They're probably at the CrossFit or yoga class or at a healthy cooking class or maybe they're at the Lululemon store. But go find some fitter friends to hang out with. Because staying motivated is key for both losing weight and staying healthy for the long haul. And you know what? These strategies can make the journey fun and more importantly, easy. If you'd like a free transcript of Today's show, text 58885 and enter Loss Space, your first name space and your email address. Again, that number is 58885 and you enter loss. Then put a space, then your first name, put another space and your email address. In the Virgin Diet I have you swap seven foods for three weeks to uncover your hidden food intolerances so that you can finally lose the weight and feel better fast. Why wait? Start those three weeks today.

Hey everyone, did you like this episode? Be sure to subscribe for the next one and tell a friend if you'd like world class training and cutting ed, Visit the Virgin Diet.com.

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