Jan. 14, 2014 at 2:16 PM ET
With the New Year already two weeks behind us, how do you stay motivated to lose weight while balancing with work, kids and other daily responsibilities? Jillian Michaels, the fitness instructor and coach on the popular reality show “The Biggest Loser,” offered tips on maintaining your weight loss motivation while fitting exercise into your daily routine.
Find a reason to motivate yourself
You can motivate yourself by focusing on the reason why you want to lose weight. “Outline it, define it, it could be your kids, it could be a beach vacation,” Jillian says. When you focus on the why, you can create powerful change and lasting results.
Make your goal attainable and realistic
Whether you want to lose a lot of weight or shed those last 5 pounds, it’s important to set a goal that is doable with kids, work, etc. If you want to lose a little weight, Jillian recommends creating a smaller calorie deficit a day and losing weight over a more gradual period of time. When you have a lot of weight to lose, 2 pounds a week is often suggested.
Try fast and effective workouts
“If you don't have the time, the way that you work out is going to be critical for you getting the results,” Jillian says. A 30-minute workout can be fast and effective if it burns fat while strengthening and conditioning muscles. If you don’t have time to go to the gym because of work, Jillian suggests getting a stand-up desk, as it burns twice as many calories.