How to Stay Motivated When Results Are Slow

I know the feeling - when you’ve been putting in the effort, making healthier choices, and yet the results don’t seem to be showing up as quickly as you'd hoped. It's frustrating, and I’ve been there too. Whether you’re trying to lose weight, feel more energetic, or just improve your health, it can sometimes feel like you’re running a marathon that doesn’t end.

But it is worth remembering that progress isn’t always visible right away. That doesn’t mean it’s not happening. So how do you keep going when things feel slow? Here are a few things I’ve found helpful:

1. Look Beyond the Scale

Stepping on the scale daily and hoping for a drop is tempting. But weight isn’t the whole picture - especially as females. There’s so much more going on than just the number on the scale and this number can be impacted by hormones, what we ate for dinner the night before, whether or not we just exercised and a whole heap of other reasons.

Pay attention to how you’re feeling. Are you sleeping better? Do you have more energy than you did a few weeks ago? Maybe your clothes feel a bit more comfortable. These are all signs that things are moving in the right direction. You could also try using a tape measure to take some body measurements as this can often be a better measure of progress when it comes to body composition changes.

2. Break Things Down Into Smaller Steps

Big goals can feel overwhelming - especially when it seems like you’re not seeing quick results. Instead of focusing on the big picture, try breaking it down into smaller, manageable steps. When working with clients we choose one thing to focus on each week making sure that we do that one thing well before we move onto the next area.

For example, instead of aiming for a huge weight loss goal, try focusing on something like getting 30-40 grams of protein at breakfast every day or adding an extra veggies at dinner. Little wins add up, and they’ll help keep you motivated while you work towards the bigger picture.

3. Track Your Habits, Not Just Your Results

You might not always see immediate changes, but that doesn’t mean things aren’t happening. One thing I’ve found helpful is tracking my habits - not just the results. Things like how often you are you strength training each week, how many meals have you hit your protein target in, or how often are you switching off your phone at least one hour before bed.

Track these things - not in a way that feels like a chore - but just as a reminder of the effort you’re putting in. It’s a good way to track progress and see that you’re moving in the right direction. A simple habit tracker on an A4 sheet of paper or a checklist on the fridge can work wonders.

4. Change Isn’t Linear - Expect Some Ups and Downs

Here’s something I’ve learned: change isn’t a straight line. There will be ups, there will be downs, and sometimes it can feel like two steps forward and one step back. But that’s normal. It doesn’t mean you’re failing - it’s just part of the process.

Some days will feel harder than others, and some weeks you might feel like you’ve taken a step backward. That’s OK. The key is consistency, not perfection. Keep doing the little things that matter, and know that one off plan meal is not going to ruin all of your hard work.

Need a Little Extra Help?

If you’re feeling stuck, don’t be afraid to reach out for support. It could be helpful to have a fresh perspective or just a little guidance to make sure you’re staying on track. Motivation and accountability are a big part of successful change so sometimes having someone you can check in with regularly makes all the difference. Book a time with me for a free 30 minute discovery call.

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Take care,

Ang