7 Tips to Stay Motivated with the 17 Day Diet (Free PDF Download)

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Here are 7 quick tips to help keep you motivated losing weight

Staying motivated while on a diet can be difficult if you allow it to be.  Here are 7 tips to stay motivated so you see results with the 17 Day Diet.

1. Variety is King

Variety at meal time is crucial if you’re planning on sticking with your diet. Keeping your menus fresh, varied and flavorful is extremely important if you don’t want to burn out and allow food boredom to set in.

We all know what happens when you become tired of eating the same chicken breast and green bean dinner – you give up and give in to the temptations of chocolate cake and pizza creeping into the back of your mind.

If funds are tight or you’re not a fish lover, rather than adding different protein sources to your meals, try adding variety to your menu by experimenting with different herbs and seasonings. This, if done right, can be a game changer at dinner time!

A personal favorite of mind is Flavor God seasonings. This particular brand is made fresh, is gluten free, kosher, low sodium, contains no MSG, GMO-free, and soy-free.

Flavor God seasonings contain no sugar or nuts, and have a shelf life of 12 months! So if you’re looking for a different take on chicken and veggies, try this seasoning and see how motivated you become to stick with your weight loss plan.

Give your chicken and veggie dinner a kick with Flavor God Seasonings. You are going to love the new dimension this seasoning gives your food!

2. Surround Yourself With Positive Influences

Surrounding yourself with supportive people who “get you” and your struggles can be the difference you need to stick with your weight loss plan. If you’re a naturally pessimistic person, find others who are optimistic and who can lift you up rather than bring you down.

Take our private Facebook group for the 17 Day Diet, for example. From swapping recipes to cheering each other on, the group is full of supportive members who are making progress with their weight loss.

This group is the perfect platform to surround yourself with like-minded individuals during Cycle 1 of the 17 Day Diet — this phase is usually the most difficult, yet the most crucial for your weight loss success, so it’s extremely helpful to have this community at your fingertips!

Having a support system, even if it’s others on social media that you’ve never met or don’t know personally, can be very motivating and encouraging.

Knowing there’s someone who understands your struggles and offers words of encouragement can be very empowering and will help keep you moving in the right direction.

3. Have an Accountability Plan or Partner

Having an accountability plan or partner in place is a sure way to help you stick with your weight loss plan.

Ask a friend at work to check in with you each week to help keep you on track.

Accountability Partners can help you stay on track with your weight loss goals

A spouse or partner who is also on the same weight loss journey is a win-win – keeping each other accountable and motivated helps keep the momentum going.

When you have accountability and momentum, you’re also going to see results and seeing results will keep you motivated!

4. Plan Ahead to Save Time and Avoid Temptation

Planning your menus, recipes and grocery list ahead of time is the key to success when it comes to your weight loss journey.

Plan week by week so you don’t overwhelm yourself. If you don’t have time to round up a week’s worth of 17 Day Diet recipes, consider a done-for-you meal planning option such as Simple N’ Lean 17™.

Carefully plan out your meals, set a game plan for a grocery list and subsequent shopping trip and food prep. Bulk prepping, while it may take some time before hand, can be a lifesaver, not to mention time saver, the week of your meals.

Consider setting aside a few hours of your weekend preparing your proteins and vegetables for your lunches and dinners.

After a long day at work during the week, knowing parts of your meals are already cooked and ready to be assembled and served, can be the difference between ordering pizza at the last minute and having a healthful, home-cooked meal.


Prep veggies, cook protein and make some meals ahead to give yourself some extra help with your weight loss

You’ll also want to consider planning out snacks for the week and weekend. Not sure what to eat when you’re hungry?

Make a few extra servings of your meals and snack on flavorful mini meals — this will not only keep you fueled for energy, but will also keep you from grabbing the easy-to-eat processed snack foods that can derail your weight loss in a matter of minutes.

If you find yourself eating out during your diet, don’t fret. If you know ahead of time the restaurant you’re dining at, find their menu online, decide ahead of time what you’ll order, and you’ll instantly take out the stress and temptation that sometimes come along for the dining-out ride.

5. Keep a Journal

Feeling a bit overwhelmed or emotional? No worries! If you plan out your weekly meals, do a bit of prep before hand, you’re going to free up time to participate in healthy emotional journaling while munching on your pre-planned healthy snacks.

If you consistently use journaling as a healthy emotional outlet rather than reaching for comfort food, you’re going to find your relationship with food will change.

Plan ahead, pick up a journal and get those feelings down on paper (and yes, use paper and a pen — your brain needs that “dump”).

Take it a step further with my paperback journal from Amazon called Simply Me.


6. Positivity is Key

In life, positivity is the key to success. This goes for every facet of your life whether it be business, personal, weight loss, relationships and more.

You can stay in a positive mindset a few different ways:

Daily affirmations

Craft several present-tense positive affirmations and repeat them every morning before you get out of bed, and every evening before you go to sleep. An example of a positive affirmation would be: “I let go of any guilt I hold around food choices.”

If you do this consistently, you’ll start to see a shift in your mindset. This can be a very powerful exercise that can have immediate effects on your weight loss.

Daily affirmations of positivity will help you stay in a good mindset for weight loss

Vision board

A vision board is a great visual reminder of what you want to achieve in your life. Your vision board may contain anything you desire – wealth, happiness, material things, weight loss, family, dream vacations, and the like.

Your vision board may be constructed using paper, glue and cutouts from magazines that represent your desires, hopes and dreams.

If you’re living the digital lifestyle, you may use a secret Pinterest board or other online visual platform to document your dreams and goals. The idea behind the vision board is to view it daily and for it to serve as a constant reminder of what you want to attract in your life.

Positive People

As mentioned earlier, surrounding yourself with positive and uplifting people will dramatically increase your chances of sticking with your plan, seeing results and keeping you on the right path. They say, “you become who you hang out with”.

Make sure you’re extremely selective of who you choose to surround yourself with and also be an encouraging and supportive friend to others as well.

Surround yourself with positive people who will help support you in your weight loss goals and lifestyle change

No More Excuses

This is a big one. If you give yourself excuses of why you can’t stick with a plan for more than a few days, then you’ll never stick with a plan for more than a few days. Tell yourself, “No more excuses!” and stick to it!

Changing your mindset is key, and getting rid of the “I can’t, I don’t, I won’t” in your vocabulary will increase your success rate in weight loss AND your life in general. 

7. Set Realistic Goals

Goal setting can either keep you on track for success or derail you. Setting a large goal such as “lose 30 pounds in 30 days” may not be realistic and achievable, and therefore if you don’t attain the large goal, you may feel defeated and give up.

Setting realistic goals is key to keeping yourself on the right path and celebrating success, even if the successes are small! Every celebration is one piece of the main objective, and with each milestone achieved is one step closer to realizing your dreams.

Goal setting is a way to keep track and stay accountable during your weight loss journey

Consider creating small mini goals you help keep you motivated. A mini goal could include drinking eight 8oz glasses of water per day.

Another mini goal could include sticking with your meal plan for seven days without getting off track.

Another mini goal could include losing three pounds in one week.

When these mini goals are achieved, they are keeping you aligned with your overall objective of your weight loss plan, and when you achieve your goals, you gain momentum and when you gain momentum, you are encouraged to stay motivated to stick with your weight loss plan.

Life’s Daily Reminders Checklist (PDF Download)

To help you stay on track, stay motivated and help you lose weight, click the image below to automatically download my Life’s Daily Reminders Checklist.

Download my FREE Daily Reminders Checklist to help you stay on track with your weight loss goals

Fast Track Your Weight Loss with the 17 Day Diet, now available in paperback and hardcover on Amazon

Are You New to the 17 Day Diet?

Fast Track Your Weight Loss with the 17 Day Diet, now available in paperback and hardcover on Amazon

In my book, Fast Track Your Weight Loss With The 17 Day Diet, you'll get the cliff's notes version of the original 17 Day Diet to cut through all the noise so you can lose weight quickly and easily including all you need to get started during your very first week:

> A Complete, Step-By-Step Overview Including Food Lists, Quick Tips and More!
> A 7 Day Meal Plan with Recipes for breakfast, lunch, dinner and snacks!
> A 7 Day Daily Wellness, Fitness & Food Journal to help you keep track of your water and food intake as well as daily goals and intentions!

Are you ready to fast track your weight loss with the 17 Day Diet?

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5 thoughts on “7 Tips to Stay Motivated with the 17 Day Diet (Free PDF Download)”

  1. I REALLY fell off the wagon on Saturday night !! After having a perfectly “good” day, went to a friend’s house for supper. There was almost no permissable food available ( although, I have to say, it was all delicious !!) even the fish was breaded and fried !! Salad liberally dressed with creamy dressing etc.. SIGH !! And then there was the wine……!! Anyway, had a ”smoothie day” yesterday, and am back on track today. Just off to the pool for a swim, actually. Eating out at a restaurant is one thing, as you can make ( hopefully!) some “sensible” choices, but have to say eating out in someone’s home is another thing altogether. It just seems so rude to pick around at the food when they have gone to all the trouble preparing it. I have to mention this was an impromptu get-together, if I had had a bit more time, I would have explained about being on the diet, but there was no time to do so. Ah well, onward and upward ( or should I say, DOWNWARD ? !! LOL )

    • Hi Barbara, one day at a time! It’s tough eating out, let alone at someone’s house! You did the best you could under the circumstances. Now it’s time to move forward just like you have!

  2. Some great tips here. I also find planning is key. I don’t really like to plan ahead for all my meals, but manage with a general outline. However, if I’m going out, then I do plan ahead so that I don’t get stuck. I have a small insulated bag that I take with me with food that I can eat, and if I’m invited somewhere where I may not find what to eat, then I’ll eat before I leave and make sure to dirty a plate…

  3. Hi Torey! Under the Excuses section you say check out this video here, but there is no link. Do you still have one available? I am already in your mailing list.

    • Hi Samara! Sorry about that! A few years back I removed all embedded Youtube videos from my blog as it slowed my site down. I went to investigate which video it was produced by David Gibson, and it looks like he doesn’t have it up on his YouTube channel anymore. I did check out another video from him as I was researching, and I really loved the inspiration behind this one and thought you might want to check it out: https://www.youtube.com/watch?v=3eN7SNnXRZc


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