How to get motivated – fast (and ditch the excuses)

If you're having a wobble, approach your weight loss with your body and mind – and think about what kind of push you need to keep going,' says psychology and mental-health expert Anjula Mutanda. Read on for her one-minute tips…

If you think: 'I don't like exercise'
Your solution: Build easy exercise into your day
You may equate exercise with the gym – that intimidating place with giant mirrors and people in Lycra – but it's not the only option. You could try at-home workouts, or build movement into your life in other ways, such as taking the stairs instead of the lift, or doing some squats while you're waiting for the kettle to boil. Get easy inspiration to move more here.

If you think: 'I've got no motivation!'
Your solution: Give yourself a quick reality check
Sometimes it's essential to be honest with yourself – and often this happens when you get weighed. Facing your weight gain means you have to stop hiding from yourself. Also, remember that our bodies never lie – if you're out of breath and feeling unhealthy, your body is saying, 'I'm not happy!' That should spur you on.

If you think: 'I'm scared I'll fail'
Your solution: Stop trying to be perfect – there's no such thing
While we may have more energy and look better than ever, some of us may be scared of not achieving 'perfection'. Firstly, perfection doesn't exist – you're losing weight to make yourself happy and healthy. Plus, it's important to examine how you're going about your weight loss in a realistic and healthy way. Think about why you are going to take better care of your body – this will give you a greater sense of self-control.

If you think: 'I want to slim down but I don't like drawing attention to my body'
Your solution: Put yourself first and don't hand over control to others
For some of us, putting off weight loss is a way of 'hiding' in a comfort zone. But having low self-esteem means that you tend to overthink things. You might worry, 'When I go out everyone will look at me and comment,' but it's time to conquer the fear and start saying yes to healthy habits. Put yourself – not others – first, and take control.

If you think: 'Health problems are getting me down'
Your solution: Enlist some cheerleaders for support
When you have health problems, overcoming them is a victory – and to continue on your journey of feeling better, it's a good idea to gather supporters to keep you going. Have a group of people who will encourage you and celebrate the little steps or lift you up if things get difficult. Don't think of your weight loss as a road you have to travel alone. Also, go easy on yourself – forgive yourself if you have the odd off day and you'll be more likely to succeed.

If you think: 'I'm too busy looking after my family to focus on living healthily'
Your solution: Do it for your family
Of course, having kids means you have a new set of priorities. And yes, you'll be busy and tired – that's normal. Just try to put as much effort into your own health as you do theirs. Think of it this way: eating healthily and staying fit means you have more energy to be a great mum. Doing it for your family, and setting them a good example, means you'll be more likely to make the time to be healthier.

If you think: 'I'm too set in my "unhealthy" ways'
Your solution: Reward your mini milestones
See your health and wellbeing as a work in progress and you won't fail before you even start. Once you change what you eat, your new food choices eventually become part of your lifestyle, so don't think of losing weight as a chore, think of it as a life change. If you overindulge in takeaways, consider putting aside the money that you would normally spend and buy yourself a non-food reward with it instead.

For more instant motivation tips, buy the latest issue of Weight Watchers magazine, out now!