How to stay motivated to lose weight

If you’re trying to lose weight , you may experience common challenges, like slow progression or a weight loss plateau. But staying committed will pay off in the long run.

The best way to stay motivated will vary depending on the reasons you want to lose weight. You should always consult a doctor before beginning any weight loss plan to determine if losing weight is right for you and your own health needs.

Here are seven ways to stay motivated when trying to lose weight:

1. Set SMART goals

Setting goals is crucial for weight loss, says Sydney Spiewak, a registered dietitian and nutritionist at St. Francis Hospital and Medical Center in Hartford, Connecticut.

Research shows having small targets to aim for leads to greater long-term weight loss than trying to lose weight without setting goals.

Using the SMART method can help you set goals that are attainable and allow you to track your progress. SMART stands for:

  • Specific. Avoid setting goals that are too vague. For example, try “I will increase my physical activity by 20 minutes each day” instead of “I will exercise more.”
  • Measurable. Set goals that you can easily track, like increasing the number of minutes you exercise or how many steps you take.
  • Attainable. Focus on setting achievable goals and expand from there. For example, if you’d like to work up to an hour a day of exercise, but are currently unable to do so, start with a more realistic goal like 20 minutes a day. Then, gradually increase your workout length as you build endurance.
  • Relevant. Make sure each goal ties directly to your overall desire to lose weight. For example, increasing exercise is relevant to weight loss, but setting screen time limits is less so.
  • Time-bound. Give yourself a deadline for each goal. This holds you accountable and helps measure progress. For example, you could plan to re-evaluate your physical activity each month, look at your progress, and set a new goal of increasing your exercise the next month.

2. Find a friend

Losing weight is easier when you have support from others, Spiewak says, especially if you can find a community of people with similar goals. Teaming up with friends or family members who also want to lose weight can help you stay motivated when you’re struggling and allow you to hold each other accountable.

For example, a small 2014 study found social support and weekly accountability meetings were critical for study participants in meeting their weight loss goals and keeping the weight off.

3. Practice mindfulness

Mindfulness means tuning into your thoughts, feelings, and bodily sensations, and paying attention to how they affect your actions.

Mindfulness can be a powerful tool for establishing healthy habits and making nutritious food choices, Spiewak says. This is because mindfulness encourages us to slow down, acknowledge how we’re feeling, and tune out distractions.

“Think about how your food tastes, how it feels on your tongue, and your favorite part of the food,” Spiewak says. “This will stop you from eating too quickly which will help you not overeat, and this will help you be more present in the moment.”

4. Adjust your environment

Spiewak says it’s crucial that your surroundings help you make healthy choices for weight loss. You can do this by:

  • Stocking your fridge with fresh fruits, vegetables, and lean proteins.
  • Laying out your workout clothes before going to bed so you are more motivated to work out in the morning.
  • Choosing restaurants with lots of healthy dishes.
  • Preparing a list before grocery shopping. This will help you know exactly what to get and help cut down on impulse buys.

5. Make your workouts fun

Exercise can be challenging. But if you don’t like running, you don’t need to force yourself to do it, Spiewak says.

The best way to exercise is to find a type of workout you like doing and can stick with:

  • If you enjoy dancing, you can find many dance workouts online, like Zumba.
  • If you prefer exercising outdoors, take walks and increase your pace and distance.
  • Don’t be afraid to try out different types of workouts, like yoga or kickboxing, until you find one you enjoy.

6. Consider keeping a food diary

Writing down what you eat helps hold you accountable and makes it clear where you can improve. Keeping a food diary can also help you spot trends or certain triggers that may cause you to veer off course.

In fact, a large 2008 study found keeping a food journal can double a person’s weight loss. In another 2012 study, participants who kept food journals experienced a greater percentage of weight loss than those who did not.

7. Forgive yourself

Losing weight is hard and it’s often not a linear process, Spiewak says. It’s common to experience plateaus or even occasional weight gains.

“Life is not perfect, your weight loss journey will contain setbacks, but it will also contain great triumphs,” Spiewak says. “Reminding yourself that you are human is extremely important.”

It’s crucial to forgive yourself when you experience a setback. An illness or a stressful day at work may cause you to falter — but staying committed to your long-term goals is more important than striving for everyday perfection.

“An all or nothing mindset is detrimental to achieving your goals,” Spiewak says. “There will be times where your nutrition is not perfect. Maybe you didn’t have time to meal prep or maybe it’s your birthday and you want to have a slice of cake. Give yourself the freedom to do so and then get back on the wagon for either the next meal or the next day.”

When to seek professional help

If you’ve been trying to lose weight for a few months and aren’t making much progress, you should reach out to your doctor or a dietitian for help, Spiewak says.

You may have an undiagnosed medical condition that is inhibiting your ability to lose weight or may just need some professional help in setting realistic goals. A doctor or dietitian can also help you determine if losing weight is the right decision for you and your health.

Insider’s takeaway

Losing weight is a journey that presents challenges for nearly everyone. Setting attainable goals, finding a community of support, and forgiving yourself when you experience setbacks can help you stay motivated to reach your weight loss goals.

How to stay motivated to lose weight

Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.

How to stay motivated to lose weight

Rachel Goldman, PhD, FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in weight management and eating behaviors.

How to stay motivated to lose weight

Many people believe that motivation is a magical quality that some people have and some people don’t. But there are easy techniques that anyone can learn how to find the motivation to lose weight, get fit or get healthy. By understanding how motivation works, you can assemble the building blocks you need to achieve weight loss success.

How to Find Motivation

The best way to find the motivation to lose weight is to learn where to look. It’s simple: look inside yourself and outside of yourself.

Simply put, there are two kinds of motivation: extrinsic and intrinsic. Extrinsic motivation is the inspiration that comes from an external source, outside of you. For example, if your physician tells you that you need to lose weight, you may be externally motivated to go on a diet out of fear of poor health. Many rewards are extrinsic sources. If you go on a diet in order to fit into a smaller dress size, your motivation is extrinsic.

Intrinsic motivation, on the other hand, comes from within. If you exercise because of the sense of accomplishment you achieve at the end of the workout your source of motivation is intrinsic. If you choose a healthy snack because it makes you feel better about yourself, you are internally or intrinsically motivated.

So why do different types of motivation matter? Extrinsic and intrinsic inspiration will come into play at different times during your weight loss experience. By understanding how to use both extrinsic and intrinsic forms, you equip yourself with the tools you need for weight loss success.

Extrinsic Motivation to Lose Weight

People often begin an exercise or weight loss program for external reasons: their clothes don’t fit, their doctor has told them that they need to lose weight, family and friends have put pressure on them to slim down. These extrinsic factors are great for getting the ball rolling.

When you feel outside pressure to lose weight, let it motivate you to gather information. You may not be ready to go on a diet, but you can learn more about weight loss plans and exercise programs. Find out if there are small steps you can take to improve your health before you take the plunge and commit to a full-scale weight-loss program. Ask your physician about how making small changes to your diet or lifestyle will affect your health.

Extrinsic motivation can also be helpful when you need a gentle nudge to achieve short-term goals. For example, you might know that exercise is good for you, you may even know that you’ll feel better after you complete a workout, but on some days you might still struggle to get to the gym. On those days, promise yourself a healthy reward. Set the DVR to record your favorite show or pick up some bubble bath and reward yourself with time in the tub after the workout is complete.

Intrinsic Motivation to Lose Weight

While extrinsic motivation may help you overcome short-term challenges, people who are successful at weight loss are usually motivated by intrinsic factors. Eating well and exercising makes them feel good so they continue to practice healthy habits for the long term.

So how do you create internal motivation? The good news is that most people already have it. All you have to do is find it, identify it and acknowledge it.

3 Steps to Foster Internal Motivation

  1. Set short-term goals. Set yourself up for success by setting very short-term achievable goals. Your long-term goal might be to lose 30 pounds, but a good short-term goal might be to eat a lean healthy breakfast each day during the week. If a weekly goal seems too broad, set a goal for just one day or even an hour. Swap the high-calorie soda for water during one meal or commit to cut your lunch in half and save half for another day.
  2. Keep a journal. Write out each goal in a journal. At the end of the day, comment on the day’s success. Keep in mind that just taking the time to write in your journal is healthy and an accomplishment in itself. Use positive words that describe how you feel about your actions.
  3. Acknowledge your success. Take time to review your successes and give yourself credit. Review your journal on a regular basis and take pride in every step you’ve taken to improve your health.

As you move through the process of fostering internal motivation, you’ll find that your confidence in your own abilities will increase. When you acknowledge the success of small accomplishments, it becomes easier to believe that larger goals are attainable. You begin to believe in yourself and in your ability to change your health by changing your weight.

“I focus on feeling confident and capable.”

How to stay motivated to lose weight

How to stay motivated to lose weight

No one ever said losing weight was easy (and tbh, if they did, they were lying). But no matter how prepared you think you are for an entire lifestyle overhaul, there are some things that can catch you totally by surprise (like, uh, plateaus) that can make you second guess your weight-loss motivation in the first place.

First things first: Most people have their fair share of ups and downs while losing weight. But I get it, it’s discouraging AF.

Here’s how these 15 women stayed motivated when things got tough on their weight-loss journeys.

How to stay motivated to lose weight

“Whenever I feel like giving up—trust me, I still do sometimes—I just remind myself of the girl in those pictures and how unhappy she was. I just never want to look in the mirror and see her again. That keeps me motivated. I’ve come too far to let a plateau hold me back.” —Cortland West, 24, lost 80 pounds

How to stay motivated to lose weight

“It sounds cheesy, but you really have to find your ‘why.’ Last summer I realized that this year I would turn 45, celebrate my 20th wedding anniversary, and go on a mission trip to Peru. I knew I had a year to get my act together for myself for the first time since I had kids.

“I didn’t want to be overweight for those milestones and I didn’t want to struggle with dragging my overweight body around the mountains of Peru when I wanted to be there to make a difference in the lives of others. So, along the way, when my weight loss stalled, I’ve focused on that ‘why’ and it has helped me push through.” —Vivian Wolf, 44, lost 40 pounds

How to stay motivated to lose weight

“The process of weight loss takes time, and to pass the time waiting for a break in a plateau, I shift my focus to getting stronger.

“For example, a better, stronger squat means healthier glutes. I believe it’s much more difficult to care about a plateau when you understand that mentally prioritizing performance is still contributing to your health.” —Jessica Hudson, 29, lost 38 pounds

How to stay motivated to lose weight

“I reignite the flame by repeatedly telling myself how amazing I feel when I do work out, or how much healthier I feel when I eat things that bring me fuel and energy.

“Positive self-talk is something that has helped me through this whole journey, and sometimes you just have to say these things out loud to yourself in the mirror.” —Kenzie Pittman, 26, lost 45 pounds

How to stay motivated to lose weight

“After about four months of tracking calories and losing weight, my weight loss stalled. I needed to up my physical activity, but I dreaded the idea of setting foot into a gym. Then I discovered hula-hoop fitness and it became my passion. In the months that followed, I fought through the plateau period by reigniting my original desire to lose weight, but this time, I focused on fun.

“Finding the ‘fun’ helped me stick with my diet and exercise routine, even when the weight loss stalled. It reminded me that physical activity really can feel more like childhood recess and less like a chore. It’s impossible to not smile while hula hooping!

“I also put ‘fun’ back into my diet and focused on trying new things instead of limiting myself to eating the same foods every day. The weight started coming off again and I have maintained my weight loss for three months now.” —Cori Magnotta, 34, lost 85 pounds

How to stay motivated to lose weight

Ever gone into a weight loss diet fully motivated and ready to transform your life, only to feel completely out of willpower and ready to give up after three weeks? You are definitely not alone in this. One of the hardest parts about weight loss is finding and keeping the motivation to stay on track when things get tough.

No matter how good your weight loss plan is, or how motivated you feel from the start, maintaining your weight loss motivation is one of the toughest things about successfully losing weight and keeping it off. But what exactly is motivation and where does it come from? And even more importantly, how do you get it, keep it and use it to lose weight.

What is Weight Loss Motivation?

Motivation is the desire to perform voluntary movements to achieve the desired outcome. In other words, it is the drive that makes you want to make a change and stick to it.

Motivation is a very broad term that a lot of people throw around at the beginning of a big change, hoping if they have a lot of it, they can be successful. The thing is, it does not stand alone ; it’s the initial spark that sets the fire, and keeping it can be just as much of a challenge as finding it in the first place.

It is an internal drive. A choice you make for yourself to pursue something new. Recognizing this will help you cycle motivation and create the discipline necessary to achieve results.

Weight loss motivation is simply the aforementioned definition applied specifically to losing weight.

Where Does Weight Loss Motivation Come From?

Mostly it comes from you.

Motivation is sparked through our neurotransmitters, which are designed to release chemical messages that keep us alert and on task. Oftentimes, it is a product of dopamine—the well-known, feel-good chemical in your brain.

Dopamine is produced in two different parts of the brain. It is made in the substantia nigra, a tiny strip on either side of the brain. Dopamine from this area of the brain helps produce movement and speech.

The other area of the brain that produces dopamine is the ventral tegmental area, in the center of your brain. When dopamine is released from this area of the brain it signals to us that something good or bad is about to happen. This helps us produce motivation to take action (1).

It is actually a common misconception that dopamine is the “pleasure” chemical—it does much more than that. While it is fairly well understood that it influences our desire to chase rewards, it is not only released in times of pleasure. It is also used in times of stress or loss and is strongly linked to our motivation (2).

Intrinsic vs Extrinsic Motivation

When it comes to weight loss or any positive change you are trying to make, the type of motivation can often be more important than anything else .

Oftentimes when someone is looking to lose weight, they focus on the outcome they are desiring, such as looking a certain way, hitting a specific number on the scale, or fitting into an old pair of pants.

This is called external or extrinsic motivation . While this type of motivator can be great from the start, it is still fairly surface level and will quickly lose its steam. It can also be incredibly demotivating when the weight loss results don’t quite look as you pictured them.

On the other hand, intrinsic or internal motivation involves doing something out of pleasure or for the joy of doing it. Some people will start off with physical goals and then discover they love that eating healthy and working out gives them more energy, improves their mood or their sex life, or they find a healthy habit they just really enjoy. These types of motivators are stickier and can help you build healthy habits for the long haul, so identifying them upfront can be a real game-changer.

How to stay motivated to lose weight

One of the easiest ways to keep your weight loss motivation strong is to learn to love the process, and this can be achieved by identifying intrinsic motivators.

How to Get Motivated and Stay Motivated to Lose Weight

Because motivation comes from within, it is pretty personal. This means the best way to achieve it can be different for everyone. Some are motivated by family, health scares, or other people’s weight loss transformation stories. Others may get their weight loss motivation from a desire to look and feel better. There are endless triggers you can use, the trick is finding the right one for you that sticks.

But if you’re having trouble finding it, don’t worry, there are a few different things you can try to inspire some incentive or help you grasp what it is that is really driving you to make a change.

Motivation also isn’t always there . It comes and goes and it’s completely normal to lose it more than once when trying to achieve a bigger goal.

The key is understanding this is part of the process and finding ways to pick yourself back up if you lose inspiration or just fall off track.

Struggling with how to get started on your weight loss journey? Start with this weight-loss calculator and learn exactly how many calories you need to eat each day to lose weight.

Staying focused on a plan is always the hardest part about losing weight. While positive feedback does provide encouragement when you first start dropping sizes, it inevitably wanes. And with our tendency to use food as emotional support, slipping back into old eating patterns when we’re stressed, makes it doubly difficult to stay on course.

How then do you stay on target? Here are four tips to lose weight:

Think slim

When overweight people see food, they think of how it’s going to taste. Slim people, on the other hand, focus on the consequences – how fattening is that going to be? Practice imagining how you’ll feel after consuming weight-increasing food. Keep it up until this becomes a natural habit for you. It may seem simple, but this change in mindset is truly effective.

Eat when you are hungry

Eating junk food when you are hungry can cause a crash in energy, and create a craving for more food. But if you eat protein with every meal along with complex carbs like whole grains, vegetables, fruits, and beans, you’ll be able to regulate your food intake better.

Surround yourself with fit friends

According to research, the average body type of the people with whom you hang out affects your weight and size. At HealthifyMe, we use WhatsApp groups to stay connected and set healthy benchmarks. And this doesn’t mean you isolate your overweight friends. Just make sure you’re also in touch with people who understand your struggle and can help you push forward.

Don’t be too strict

There will be slip-ups. But that doesn’t mean you quit the plan. You could lose 5 kg, have a weak moment and gain back 2. At this point, don’t throw caution to the wind and just binge. Instead, be prepared for this fluctuation by having a ‘sliding scale’ in your mind that allows 1-2 kg around your target weight.

Our experts can guide you with the best diet and fitness plan, designed specifically for you. Get in touch today.

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Roshini Gilbert

After a diligent workout plan helped her lose 30kg of post-pregnancy weight, chartered accountant Roshini Gilbert was inspired enough to go from tallying numbers to training others. Currently serving as VP, Fitness & Services, at HealthifyMe, Roshini has been certified by the American Council on Exercises (ACE) for functional fitness and specialises in postnatal weight loss, exercises for lower back pain, arthritis and osteoporosis. As part of her Rehab Trainer certification in Australia, Roshini has trained with reputed sports physiotherapist, Ulrik Larsen in corrective exercises and injury management. In HealthifyMe, she has found a collaborator with a common cause – making people fit to live life to the fullest.

Getting started with healthier lifestyle changes in order to lose weight is tricky, maintaining your new routine and continuing to build motivation to carry on can be harder.

Motivation is what will help keep you on track to reaching your goals and many of us will have different motivations. Losing weight is no easy feat, but by adopting a positive attitude, you really can achieve anything you set your mind to.

In this article, we’re going to share some simple ways to keep yourself motivated when losing weight, so that you always feel up to the challenge.

How to stay motivated when losing weight

1. Identify your goals

If you haven’t already, set some goals so that you have something to work towards. These goals should be SMART, which means:

  • Specific – for example, don’t just say your goal is ‘to exercise more’, specify how many pounds you’d like to lose over the next 2 weeks or the number of calories you’d like to burn each week.
  • Measurable – make sure that there is a way to measure your goal. In the case of losing weight, you could weigh yourself at the end of each week and log this information.
  • Achievable – make sure that your goal is realistic and achievable. For example, saying that you want to lose 1 stone in a week is unreasonable and when you don’t hit your targets, you can feel less motivated. Setting yourself a goal like ‘I’m aiming to lose 2 pounds each week for the next month’ is going to be much easier and if you find yourself hitting or exceeding your expectations, you can always set yourself a new goal.
  • Relevant – your goal should matter to you to keep you interested in achieving it. Think about the health benefits ahead or how your confidence will grow with weight loss.
  • Time-based – setting yourself an ‘end date’ will give you something to work towards. For example, you could set a date where you will assess your progress and set new goals.

2. Remember why you want to lose weight

Write down all of the reasons why you decided to lose weight and place them somewhere to remind you of those reasons every day. For example, you could note reasons on post-it notes and stick them on your fridge or beside your bed so that you can always see them.

If you found it difficult to pinpoint the reasons why you want to lose weight or you’re looking for some inspiration, here are some common motivators:

  • Wanting to reduce health risks – those who are overweight or obese are at a higher risk of developing health issues such as type 2 diabetes, artery disease, some types of cancer and strokes ( NHS ).
  • Wanting to be more active with the family – playing and running around with children can be exhausting and sometimes you may feel unable to join in and spend quality time together. This can leave you feeling deflated but by losing weight and exercising more, you’ll notice you gain more energy and are more able to keep up with all the action.
  • Wanting to gain more confidence – our weight can impact our self-esteem and confidence but taking control over your health can give you the boost you need to go about each day.
  • Wanting more independence – our body weight can sometimes be restrictive – whether that is down to not having the confidence to run errands alone or simply not having the energy. By adopting a healthier lifestyle, you’ll notice a positive difference within yourself (both mentally and physically) which can help you to regain independence.
  • Wanting to improve mental health – Being healthy and active can have a real positive impact on your mental health, helping you to think more clearly and decrease stress levels.

3. Log your progress in a journal

Keep a diary and monitor your progress daily to ensure you’re on track. Make note of what foods you are eating, any emotions and changes in your weight. Writing down how you’re feeling about your weight-loss experience is a great way to get in touch with your thoughts and research has shown this helps people lose more weight. That said, try not to fixate on the numbers staring back at you on the scales – weight loss can take time and whilst you may be shedding fat, you may also be gaining muscle which can skew the scale’s reliability; gaining muscle is perfectly normal and will help you to build up more strength.

4. Celebrate each and every success

As we’ve established, losing weight isn’t always easy and most of us will struggle or doubt our abilities from time to time – this is why we need to celebrate each success, no matter how big or small. Lost a couple pounds in a week? Great! Feeling less stressed each day? That’s also great! It’s important for you to praise yourself for both physical and mental changes as a result of your hard work and you could even consider treating yourself as a reward. That said, if you decide to reward yourself, try to avoid unhealthy treats and look into ways to further motivate yourself (i.e. you could get yourself a new pair of running shoes or take a cooking class).

5. Get support from others

Whether you’re struggling or not, don’t be afraid to reach out to loved ones or a weight loss support group and talk about your weight loss goal with others. Here at LiveWell Dorset, we’re always here to lend a supportive ear to guide you through your journey and can give you the help you need. Equally, it can be really beneficial to let family and friends know that you are trying to lose weight and you could even inspire them to join you in becoming healthier.

6. If you slip up, don’t let it get you down

We all make mistakes, learn to forgive yourself if you ever have a bad day and don’t let it take away from the positives you’ve achieved.

If you’ve got any social events coming up and you’re worried about resisting temptation, you could always bring along healthy alternatives or let those around you know that you’re trying to stick to a diet plan.

7. Spice up your workout plan

If you keep doing the same old fitness routine, you risk becoming bored and therefore, demotivated.Tackle this by actively searching for new and exciting exercises to try or consider joining fitness classes where you’ll be introduced to new calorie-burning ideas.

Why not take a look at some of our home exercises to lose weight to get started?

8. Explore new healthy meals

Just like exercise, if you’re eating the same meals each week you could grow tired of the usual dishes and become tempted by unhealthy foods. Why not try to learn a new healthy recipe or experiment with flavours to bring a little more life to your plate?

You can find new meal ideas and plan ahead with the Easy Meals app , a free app developed by the NHS.

Want help to keep motivated when losing weight?

If you’re looking to lose weight to maintain a healthier lifestyle, we are here to help! Here at LiveWell Dorset, we have a friendly team of advisors and coaches to support you through your journey of losing weight, keeping you motivated and on track to reaching your goals. Why not register with us today or get in touch to learn more about our services?.

I drank too much alcohol and had unhealthy eating habits. Pastry is such a bad thing, it’s all those pies, pasties and sausage rolls!

How to stay motivated to lose weightWhile many people pursue weight loss out of aesthetic concerns for their waist line, a more important benefit is that it improves your health. While following your medical weight loss program you will need to find ways to stay motivated.

Regularly exercising and eating a healthy diet is the best way to get rid of extra pounds, but it is easy to lose focus and become bored while working out and eating a regular, healthy diet. Fortunately, a number of tools can be used to keep yourself motivated and keep your workouts and eating routine more exciting.

Here are four tips to help you stay motivated to lose weight:

  • Set realistic goals. Goals that are too easy will quickly cause you to become bored, while goals that are too far-fetched will cause you to become frustrated and possibly abandon your goals entirely. Instead, give yourself both realistic short-term and long term goals such as losing 5 pounds the first month or exercising four times a week initially. Starting out with smaller goals allows you to build momentum for success.
  • Use photos and a journal. Documenting your hard work — and results — has been shown to help keep people motivated and focused in their weight loss efforts. Keep a daily journal of the foods you eat and physical activity you do each day. Take a photo of yourself at the beginning of each month and post it in a place where you can see it every day. If you are trying to reduce specific pockets of fat in addition to your overall weight loss goals, take photos of your problem areas to have a record of your improvements.

Add variety to your routines. Let’s face it. Eating the same foods or using the same exercises in your workout can lead to boredom. When this happens it is time to change up your routine. If it is nice out, take the opportunity to go outside for a walk, bike ride, or run instead of heading off to the gym. Remember, the more you enjoy the activity, the more likely you are to stick to it!

Reward Your Successes. Sticking to an exercise plan, eating healthy and losing weight are not easy tasks for many people. It takes patience, hard work, focus, and dedication. Therefore, when you receive results reward yourself!

How to stay motivated to lose weight

If I could just get motivated I could finally lose some of this weight!!

Ever wonder why you struggle to stay motivated to diet or exercise even when you want to lose weight really, really badly?

The answer is because motivation doesn’t work.

There is something that works a lot better, and I’m going to share what that is, why motivation will end up failing you every time, and how you can finally get success toward your weight loss goal.

When you make the decision to start a diet or exercise routine, yes, you need a little motivation in the beginning to get going. But motivation will always end up failing you if it’s the only thing you’re relying on to keep yourself going.

Why doesn’t motivation work? Because motivation comes and goes! It requires energy and stamina. There are going to be times when you just don’t have it and you don’t feel motivated and even when you have a great reason why you should be motivated, there will be days when that’s simply not enough.

So what does work if motivation doesn’t?


Habits are what keep you going. Once we create a pattern or routine, the human brain is hardwired to repeat that routine.

If you’ve created a healthy eating or workout routine, even on the days that you don’t feel like it, you do it anyway because it’s what you do. So you don’t need motivation. If you have a habit, you’re just going to keep doing what you’re doing.

Rather than trying to think of how to get yourself more motivated, think of how you can change your habits and create a better routine.

Here are a couple of things you can do to change your habits:

  1. Try paring healthy habits with a habit you already have. You eat breakfast every morning, so start taking your vitamins with breakfast. You won’t ever forget to take your vitamins because you’re probably not going to skip breakfast (I hope).
  2. You can also break up with bad habits by un-pairing them. Just like putting something together that’s good you can also stop putting something bad with something else. If every time you get up at work to go to the bathroom you pass the candy dish and you have a little piece of candy, start to take a different route. Don’t go past the candy dish. Force yourself for at least a week to not have candy and then you’ll stop feeling like you have to do it every time.
  3. If you tend to snack while watching TV at night, read a book instead. You could also crochet, you could take a bath, anything that will occupy your mind when you are tempted to snack.
  4. Another good habit is to brush your teeth as soon as you’re done eating. This will help you not snack between meals. Usually when we brush our teeth that is the signal to our brain that we’re done eating and it also creates a minty taste that we don’t like to combine with other foods.
  5. You can form new habits by recruiting a buddy. Take your dog for a walk every morning, or meet a friend at lunch time for a walk, or meet your spouse at the gym after work. If you recruit someone else (human or pet) to do it with you, then you aren’t just keeping a commitment to yourself but also to someone else. I guarantee you the dog isn’t going to allow you to skip that morning walk when you’ve made it a routine.

Instead of spending time trying to motivate yourself again and again when your motivation starts to fail, work on creating new habits instead.

Ask yourself what is one habit you can commit to, starting today that is going to make progress towards your health and fitness or weight loss goals?

Some suggestions:

  • Keep a bottle of water with you at work all day long, to make sure you get your water in.
  • Take the stairs every day at work instead of the elevator.
  • Reach out to one of your co-workers and suggest taking a 10 to 15 minute walk each day at lunch to chat.
  • Commit to start walking your dog every morning.

Commit, right now to one new habit that is going to carry you through when motivation won’t.

Little changes seem small at first but they add up big over time.

Medically reviewed

All of Healthily’s articles undergo medical safety checks to verify that the information is medically safe. View more details in our safety page, or read our editorial policy.

More tips from real-life slimmers

Keep a photo diary

From Carrie Sorrell, 20, from Hertfordshire. Lost 28kg (four and a half stone).

“I asked my partner to take photographs of me in my underwear and kept a photo diary. It meant I could see what I really looked like underneath my clothes. I also recorded my measurements, targets and feelings. It was a great way to keep motivated as I saw the pounds and inches disappearing.”

Track weight loss monthly, not weekly

From Wendy Jenks, 38, from Eastleigh, Hampshire. Lost 24kg (three stone 11lbs).

“One thing I was told stuck in my mind: it’s a good idea to consider your weight loss over a month rather than getting disheartened after a disappointing week.”

Find ways to walk

From Karen Baird, 31, from Shepshed, Leicestershire. Lost 25kg (over four stone).

“I used to hate the fact that I seemed to be constantly going up and down the stairs. Now I see it as a leg-toning exercise. I also walk a couple of miles a day with the children instead of always using the car. It’s good for me, them and the environment.”

Visualise the new you

From Karen Thompson, 28, from Bedford. Lost 32kg (five stone).

“I used to meditate and visualise the new, slimmer me. I would imagine myself wearing a brand new dress or a tight pair of jeans and feeling great. Not only did it relax me, but it really helped me stay focused.”

Set small, achievable targets

From Sonia Nurse, 34, from Holmes Chapel, Cheshire. Lost 54kg (eight and a half stone).

“I know how soul-destroying it can be to think how far you’ve got to go, so my advice is to set little targets along the way, such as the next half-stone or dress size. That’s what worked for me.”

Get sponsored

From Amanda Richards, 35, from Sussex. Lost 19kg (three stone).

“I signed up to run a 5km race. I got loads of people to sponsor me and it was for a charity that meant a lot to me. I knew I had to get fit to run the race and I couldn’t let everyone down, so I had the perfect reason to stay motivated.”

Can’t lose weight? Try these diet motivation tips for success.

If you’ve dropped and regained so many pounds it would take a Harvard PhD to do the math, then here are some diet motivation tips that can help.

Sure, you’ve tried to diet before. You’ve gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to flag. Maybe you hit a plateau in your weight loss, or you’re bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can’t hurt. A few slip-ups and you’re totally derailed, physically and emotionally.

If this isn’t the first time that losing weight was one of your New Year’s resolutions, then maybe you just haven’t had the right diet motivation. It turns out that the key to losing and keeping weight off isn’t simply a matter of what you eat or how much you exercise – it’s your attitude. Lasting weight loss is a slow process and it’s all too easy to give up before you reach your goal. With the right psychological tools your chances of diet success can be greatly improved. WebMD consulted experts for diet motivation tips that will keep you, and your diet, on the winning track to losing.

Diet Motivation Tip 1: Set Realistic Goals for Diet Success
The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. “If you set unattainable goals, such as losing 30 pounds in just a few months, you’re setting yourself up to fail,” says Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. Instead, you’ll be more likely to stick with a diet if you “focus on your health and create sensible eating strategies,” says Kulze. Setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.

Diet Motivation Tip 2: Go Slow
Diet success entails making real lifestyle changes, and that doesn’t happen overnight. “You have a better chance at keeping the weight off if you lose it slowly. People who are starving get irritable and have a higher failure rate,” Kulze tells WebMD. “If you cut back 200 calories a day, you won’t even realize it and the weight will come off and stay off.” If you keep in mind that optimal weight loss is 1 to 2 pounds a week, you’ll be less frustrated

Diet Motivation Tip 3: Expect Setbacks
Everyone is bound to give in to temptation (hello, hot fudge sundae) from time to time. The danger isn’t a single splurge but letting it become an excuse for an all-out binge. Call it the “I’ve already blown it so I might as well eat the entire bag of Oreos” syndrome.

Diet Motivation Tip 4: Don’t Be a Perfectionist
So what do you do if you’ve scarfed down a pint of ice cream before noon? “Perfectionist thinking gets in the way of success more than anything I know,” according to Vicki Saunders, RD, who oversees the inpatient weight loss and lifestyle program called Transformations at St. Helena Hospital in Napa, Calif. “A 100-calorie indulgence is just that. But if it’s perceived as a failure and a reason to give up, it can turn into a thousand-calorie indulgence.” Bottom line when you slip up: Forget about it. Tomorrow is a new (healthier) day.

Diet Motivation Tip 5: Use the Buddy System
“It’s hard to make major lifestyle changes when you’re swimming upstream by yourself,” says Saunders. Finding other people with similar goals can greatly improve yours odds of diet success. When your spirit – or willpower – flags, having people to call on can provide the support you need to continue. Saunders recommends looking for people at your local gym or Y, Overeaters Anonymous, or an online support group. “Having a support group to turn to, whether it’s your family or people in a weight-loss chat room, can make all the difference” for diet success.

Diet Motivation Tip 6: Be Patient
One of the biggest diet motivation-busters is the dreaded weight loss plateau. You’ve been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly: nada. The scale stays stuck for several days in a row. According to Ann Kulze, this is perfectly normal. “Turn it around and congratulate yourself on the diet success you’ve had so far,” she urges. “This is a natural part of the weight loss process.” When you hit the plateau, you may want to try something slightly different to jump-start your diet. “Commit yourself to expending an extra 100 calories a day with walking, for instance,” Kulze advises. “And look honestly to see if you’re backsliding in little ways with your eating.” A few minor adjustments and you’ll soon be back on course.

Diet Motivation Tip 7: Reward Yourself
Dieting is hard work — and it’s not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related. (Translation: Rewarding yourself for losing 5 pounds with a box of chocolates is not what we’re talking about.) Set mini-goals along the way and reward yourself when you reach them. Your reward could be a massage, a round of golf, a new pair of jeans, or a hot bubble bath. “Celebrating your diet success will fortify your resolve to continue,” says Kulze.

Diet Motivation Tip 8: Have a Maintenance Plan
For many people, losing weight is far easier than keeping it off. It’s important to remember that healthy eating is a lifelong goal, not a one-time project. If this has been a problem for you in the past, devise a maintenance strategy ahead of time. Vicki Saunders says you may want to consult an expert to help create a diet or exercise plan that works for you. “Plan an appointment with a professional, whether it’s a nutritionist, a counselor, or a trainer, for an added boost,” she says. An expert can help you get off on the right foot — and maintain your healthy habits even after you’ve reached your ideal weight.

Published January 2007.

Show Sources

SOURCES: Ann Kulze, MD, author, Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. Vicki Saunders, RD, Transformations at St. Helena Hospital, Napa, Calif.

Let’s be honest, whether it’s 10 lbs or 50 lbs, losing weight is hard. With obesity numbers rising rapidly each year, concern around weight loss to maintain a more optimal weight is also continuing to rise. After all, keeping a healthy weight is vital to our overall health. And we all know half the battle to achieving healthy weight loss is staying motivated.

Stress, certain health conditions, boredom, and unrealistic expectations are just a few of the reasons people lose motivation.

Are you struggling to stay motivated on your weight loss journey? We put together this guide to help you find ways to stay inspired to be a healthier you!

Finding motivation to lose weight

It’s normal to have days where you are pumped to do all the things to move that number on the scale, followed by days you want nothing to do with diet and exercise. Incorporating these seven things into your journey can help keep you on track to reach your weight loss goals.

1. Identify your “why”

Sometimes people lose sight of why they started on a weight loss journey, and it causes them to be unmotivated to continue.

So ask yourself, why do I want to lose weight? A few reasons might be straightforward, but you may find most will be unique to you. Write your whys down and let them serve as a reminder to help you refocus on the tough days.

2. Find a weight loss plan that works for your lifestyle

Yes, your best friend’s sister’s husband’s boss may have dropped 50 pounds by giving up carbs. But the reality is, dieting isn’t one-size-fits-all. So before you swear off bread and pasta, ask yourself: is this diet something I can stick with long-term? If the answer is no, it’s safe to assume you may lose motivation quickly and risk going back to unhealthy eating habits.

There are hundreds of different diets, from Keto to intermittent fasting. But the thing about “fad diets” is they can actually lead to weight gain once you stop dieting and fall back into unhealthy habits.

Instead, avoid strict diets which call for eliminating certain foods. Instead, look for a diet with customizable options that will ultimately fit better into your lifestyle, like:

Reducing calorie intake

Decreasing portion sizes

Reducing or eliminating snacks

Reducing or removing fried food and desserts

Increasing servings of fruits and vegetables

3. Set non-weight related goals

Yes, your overall goal may be to lose a certain amount of weight. But focusing just on numbers can set you up for failure.

Instead, determine process goals, steps you will take to get to your desired outcome and celebrate each of them along the way. Process goals can help change unhealthy behaviors and habits standing in the way of losing weight while keeping you motivated.

Some examples of process goals for weight loss are:

Replacing your daily soda with water

Exercising for 30 minutes every day

Decreasing frequency of desserts after dinner

Eliminating fast food

4) Accept setbacks

“To err is human.” Life happens, and there will be times you feel like you are failing. It’s ok to have not-so-good days. And having an extra helping of food at Thanksgiving doesn’t mean you need to abandon your weight loss goals. But preparing yourself ahead of time for ways to cope with these setbacks can help get you back on track.

Studies have found that people with adequate coping strategies and stress management are likely to lose more weight and keep it off. So, if you find overindulging is your go-to, you may also want to look at other ways to deal with stress. This can include exercising, a hot bath, journaling, meditation, and talking to a friend.

5) Give yourself a break

Staying highly motivated at all times is nearly impossible and can lead to burnout. Don’t look at a drop in motivation as a sign of failure, but rather that your body is telling you to rest.

Allow yourself a day or two off from your diet and exercise routine, and you may find it’s just what you need to get remotivated. A couple of days off might also be a good time to evaluate and adjust your weight loss regimen if needed.

6) Don’t compare your journey to anyone else’s

Social media can play a big part in helping people lose weight. From finding exercise inspiration to joking weight loss groups, it’s a great way to connect with others who share similar goals.

On the flip side, social media can also make it easy to compare yourself to others. That can put you at risk of losing motivation and quitting. This isn’t to say someone’s weight loss can’t be inspirational to you. But remember, just like your why is unique to you, so is your journey.

7) Talk to your doctor

If you find that your motivation for weight loss is dwindling, it’s a good idea to consult with your physician. They are a great partner to help you identify roadblocks and keep you focused on your goals.

Some questions to ask your doctor in regards to losing weight:

Are there health conditions that can be affecting my weight?

Do any of the medications I currently take cause weight gain?

How much weight should I lose?

What other resources do you suggest for weight loss?

Your physician may also make recommendations for things like a dietitian or nutritionist, weight loss medication, or refer you to a specialist for your health issues.

Final thoughts

Motivation is critical for successful weight loss, but it can also be hard to maintain long-term. Finding what motivates you can set you on a path to shedding the pounds and keeping them off.

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People often cite lack of motivation as a major reason why they can’t get started on a weight loss journey or give up halfway blaming fizzling out of motivation. Just as you didn’t gain weight overnight, drop in weight would not happen in 2 or 3 days; visible results would show over a few weeks and would take even months, so remaining motivated and consistent with dieting and physical activity is important. Finding motivation to lose weight is easy, it could be your birthday next month or your best friend’s marriage in just a few weeks, or here’s the most common one – you want to fit into an old pair or jeans, but do you find giving up on yourself all too soon because the initial motivation seems to have vanished into thin air. Then, this post is for you because we have listed out 7 Ways To Keep Yourself Motivated To Lose Weight.

How to stay motivated to lose weight

How to stay motivated to lose weight

1. List Down Reasons you Want To Lose Weight: First things first, list down the reasons why you want to lose weight and keep going back to it to remain motivated through your journey. You might want to get lean for a particular event or occasion, to fit into an old pair of jeans, to improve lab profile, or in some cases, to get a revenge body. Whatever the reasons, list them one by one, keep checking it often, and draw motivation from it to stay on track.
2. Pick a Diet That’s Easy To Follow and Sustainable: A weight loss diet should encourage you to eat the right kind of food, in the right quantity to melt away those extra layers. Most people lose interest halfway through diet programs because they are probably on a fad diet that’s based on food deprivation, encouraging you to eat as much little food as possible. However, such kind of diets are neither healthy nor sustainable, and you would lose the motivation in just a few days. On the other hand, Rati Beauty diet, on the Rati Beauty app are totally sustainable and encourage you to eat all kinds of food – vegetables, fruits, whole grains, daily food, and even healthy fats. If you have been following Rati Beauty diet programs, you would have realized how amazing your diet food tastes and what’s more, you are losing weight following them! Amazing, right!? And you would never lose the motivation to get off of it.
3. Set Realistic Goals: When you set short-term unrealistic goals, you would most probably resort to crash dieting (extremely unhealthy) and would gain back all weight lost once you come out of it. Don’t set yourself unrealistic goals, hoping to lose 15 kg in a month. If you plan to lose 15 kg and you lose just 3 kg, it will probably push you back and make it difficult for you to march ahead. Set small milestones since they are more achievable, and once you reach them, you will be motivated to lose more because once you see results, it becomes an obsession.
3. Keep a Food Journal: People who keep a food journal often find that jotting down every meal into a notebook helps them eliminate high-calorie stuff and unhealthy food. A food journal also helps one set a food routine and the frequency of snacking, and makes it easier to stick to the weight loss diet.
4. Find a Friend with a Similar Goal and Tag Them Along: Believe us, two is better than one if you find it hard to stick to the diet plan or follow the exercise routine on a daily basis on your own. With a friend along, you can motivate each other to cook healthy meals, stick to the diet plan, and also exercise together.

5. Get Rid of Temptations: First from the kitchen, then from your life. The “out of sight, out of mind” theory works here. Clear your kitchen of unhealthy snacks and junk food because we tend to eat things that are easily accessible and available around the home (particularly in the refrigerator and kitchen), and give into temptation and cravings, and cite lack of motivation for doing so.
6. Make Lifestyle Changes: Losing weight is not about eating low-calorie food and exercising like crazy, you got to make lifestyle changes – be active through the day, find ways to de-stress, and bring on positive thinking. Weight loss cannot be a short-term goal, it has to be incorporated as a lifestyle change.
7. Do Not Deny yourself a Cheat Meal: To stay on track and remain motivated till you melt away the last pound of fat, do indulge in a cheat meal once a week. A good weight loss diet would encourage you to indulge in a cheat meal once a week, so does the Rati Beauty weight loss diet, because cravings can prevent you from following your diet religiously. A cheat meal also helps in resetting a sluggish metabolism and you would also remain motivated and stick to the diet better.

How to stay motivated to lose weight

Hope these tips would help you to lose weight successfully without the initial motivation actually fizzling out.

How to stay motivated to lose weight

It might be there in the back of your mind: you want to lose weight. It might even be at the forefront of your attention – but that doesn’t mean you’ve found the motivation to actually do anything about it yet.

It’s easy enough to say the diet starts on Monday. It’s so simple to proclaim you’ll start going to the gym as of next week. But finding the motivation to go through with it, now that, that is the tough part.

If you need some motivation to start eating better or exercising more, we can help. You know, losing weight doesn’t have to be miserable. It doesn’t have to be a battle. It’s perfectly possible to eat well, to not be hungry – and to lose weight. Here are a few simple tricks to get yourself motivated.

Are you trying to lose weight? Read our comprehensive guide on weight loss to understand where to begin, what happens when you lose weight, and what doesn’t work when it comes to dieting.

Discover your motivation

It’s very difficult to focus on a goal if you don’t fully recognise the benefits of achieving that goal. So you want to lose weight. But why do you want to lose weight? Have a good, long think about the reasons why you want to shift those kilos – and write them down.

Perhaps you want to lose weight to fit into last year’s summer clothes – or maybe you want to buy new summer clothes, but in a smaller size. Perhaps you want to be more comfortable on the beach in your bathers.

Maybe it’s less about your looks and more about your health. Losing weight could mean trying a new activity this summer – one that you feel you couldn’t do before you lose the weight. That could be playing sports with your kids in the park, or it could be training for that half marathon.

Writing down your motivation has two major benefits. Firstly, it helps you get a clear idea of why you want to lose weight. This can give you the inspiration to start your new healthy way of living. Secondly, it lets you revisit your motivation when times get tough, giving you the courage to stay on the right path.

Keep track of weight loss

When it comes to weight loss success stories, everyone loves the before and after shots. You can clearly see where that person started, and what they look like now they’ve reached their goal. But do you think it would be as satisfactory to see progress shots each and every day?

When you’re losing weight, it can be tempting to step on the scales every day. You want some validation that what you’re doing is indeed, working. This can be the worst thing you can do, though. Instead of measuring the ups and downs of daily weigh-ins, give yourself time to see some actual progress. Weigh in weekly and see how far you’ve come.

Forgive yourself

Weight loss is a journey. Corny, but true. You can’t expect that journey to always be a smooth one. There will be bumps along the way, where sometimes you feel like you are going backwards instead of forwards.

When it comes time for your weekly weigh-in and you don’t lose as much as you’d hoped for, don’t beat yourself up about it. Think about what you can do differently next week. Take it on as a challenge instead of a failure. Similarly, if you lapse in your diet or exercise regime, that doesn’t mean the whole week is a write-off. Don’t use it as an excuse to chuck in the towel. Forgive yourself – and move on.

Reward weight loss milestones

Just as you should forgive yourself for any failures, you should also reward yourself for your successes. When you reach your targets, give yourself a reward. This could be a little treat that you’re not normally allowed to eat. Or it could be a little pampering, like buying a new item of clothing or getting a mani-pedi.

Focus on the end goal

It’s easy to focus on all the things you will lose when you’re trying to lose weight. That could be doughnuts and burgers, or it could be lying on the couch watching TV all weekend. To spark that motivation, try instead to think about the things you will gain from losing weight.

That could be the freedom to shop for clothes you love, or it could be the confidence to wear more flattering clothing in summer. It could be the energy you will gain from eating well and exercising, or it could be the ability to play with your kids without losing your breath.

It could be even bigger than that. Perhaps you want to try something you’ve never done before. Losing weight could mean learning to surf, trying rock climbing and abseiling, or even, bucket list items, like diving the Great Barrier Reef. Imagine it, work for it, and those dreams are yours to gain.

If you’re trying to lose weight, read our comprehensive guide on weight loss to understand where to begin, what happens when you lose weight, and what doesn’t work when it comes to dieting.

Do you have the right mindset for weight loss? Take our 3-minute Start Strong Diet Quiz to discover how your mindset and motivation can boost your weight loss.

TIMESOFINDIA.COM | Last updated on – Jul 25, 2021, 07:00 IST

01 /6 Trying to lose weight? Read this!

Losing weight can be an arduous task and requires a lot of hard work. While it can take a lot of time (and lifestyle swaps) to see actual results, it’s absolutely normal to have your focus waver. It can be incredibly daunting, and overwhelming, especially if you hit a plateau, or do not observe real differences in your weight.

Remember, any weight loss journey needs good motivation and strong will. As weight watchers say, they are the only two things, apart from diet and workout which will make you see results and be focussed. By putting some strong skills and seeking help from the self, you can make any goal into an achievable one:

We list down a few steps to ensure you stay on top of your goal and do not lose track of any progress made:

02 /6 Set ‘SMART’ goals and track progress routinely

SMART goals are often used in professional settings and when it comes to losing weight, they come in handy too since they can help one clearly define strategies. Typically, SMART is an abbreviation for ‘Specific, Measurable, Attainable, Realistic and Time-bound’ goals. So, if you are a beginner, go forth by setting small, attainable goals, instead of going all in. This would help you adapt and fulfill goals in time.

03 /6 Reward yourself every once in a while

Be it a small reward or your favorite cheat meal, treating yourself once in a while is a fine way of staying on track and not let your journey become boring. While weight loss requires absolute changes and a disciplined diet, rewards can help you stay on track- without feeling too guilty. Just make sure you follow the rule of moderation at all times.

Remember rewards do not always have to be food. Discover what makes you happy, and reward yourself when you hit goals.

04 /6 Address your food habits and emotional health

Since weight loss and staying fit is a long-term, holistic change, it’s also crucial to address your emotional needs, and the connection you have with food. For example, start by addressing your emotional eating habits- do you reach out for food when you are bored/ angry/ stressed. Then, once you recognize the pattern, you’ll be able to deal with the triggers rather than reach out to food and be more in control of your weight.

Developing such habits, and being mindful of food will help you develop a happier relationship and achieve fitness goals, without letting motivation damper.

05 /6 Focus on holistic, long-term goals

Short-term, quick weight loss strategies rarely work. If your focus is on becoming fitter, losing weight, and maintaining it in the long run, do remember to also carve out habits, and maintain that lifestyle in the long run. Adapting to a lifestyle that is healthy will help you feel less stressed, and cope with changes better. Have a mentally healthy relationship with food and exercise, and think of it as a routine habit, instead of a perilsome chore.

06 /6 Surround yourself with positive people

Positivity always wins over negativity and when it comes to weight loss tool, it’s quite beneficial if you surround yourself with peers, support groups who cheer you on, inspire you, and not let the focus waver. Be it your family, friends, or just training groups, external sources of motivation work greatly in keeping you energized and happy. Weight loss can feel less stressful, and more enjoyable along the way.

How to stay motivated to lose weight

It is inspiring to hear the stories of how weight loss has changed the lives of our patients. Witnessing someone go from being wheelchair bound to walking into the clinic is amazing. Seeing cholesterol, blood sugars and blood pressures normalize while decreasing or even stopping medications is so exciting. Having people come in to lose weight to qualify for a knee or hip replacement, and then not having the surgery because their pain is gone is incredible. Watching someone cry happy tears as they tell you about being able to fit into their clothes they thought they would never wear again is joyful.

When Times Get Tough

There are so many wonderful examples of weight loss transforming lives and I often get goosebumps witnessing them! While weight loss may drastically improve quality of life, the actual process of losing weight and then maintaining that weight loss will not always be easy. When times get tough, revisiting how weight loss has positively impacted you can be helpful motivation. As time goes by, it can be easy to forget how poorly you may have felt, how many medications you were on, or how difficult exercise or even day-to-day activities may have been prior to weight loss.

Ways To Stay Motivated For Weight Loss

As improvements occur, I encourage you to write down the positive changes you notice. Then when times get tough, go back and revisit what you have written and think about what led you to start this journey in the first place. For some, visual aids may be helpful and looking at before and after photos or putting on a piece of clothing from before losing weight may be motivating.

The following is from someone who lost a significant amount of weight and has been successful at maintaining. I hope that you find her message as inspirational as I do! It really sums up focusing on the positive, especially during challenging times!

“Today, I celebrated 2 years of maintaining. I am 66 and lost 190 pounds! I learned once you hit your goal you aren’t over the battle, it’s a lifetime commitment. It’s the mindset that we really have to work on, and asking ourselves, ‘how badly do we want to lose the weight?’ I still have hard days, but at least now I can tie my own shoes and no longer need a cane to get around. I am off of all of my antidepressants, arthritis and blood pressure medications. I have so much more energy and I sleep so much better. I feel better mentally and physically than I have in twenty years. Last week I was in the Smoky Mountains and I did a 5.5 mile hike to Abrams Falls in 3.5 hours and went to Mingo Falls, with 160 steps up. I would have never been able to do that before! It isn’t easy, but when I remember how I felt before, I know I want to stay on this course.”

26 th June 2019 – by Indre Daukintyte TIME TO READ: 3 MIN –>

Achieving our goals is seldom easy. It is why knowing how to stay motivated is so incredibly important when it comes to getting what we want in the long term.

Follow these tips or any combination of them that works for you.

1. Remind Yourself Why You Set The Goal

When things feel overwhelming, just take a few moments to sit back and remind yourself why you chose your path in the first place.

Why did you choose to lose weight?

Was it because you knew your end goal would lead to long term happiness?

This can always help you find clarity in the worst moments.

2. Visualize The Results

It is important to visualize the end result and what it will feel like when you’ve achieved your end goal.

Make sure to imagine not only how you are going to look once all the weight has come off, but also how you are going to feel.

Visualize how my clothes will feel looser on your body, and how much more fluidly and easily you will be able to move. Try to actually feel the additional energy and stamina that you will have as a result of losing the weight!

3. Break The Goal Down Into Smaller Pieces

Break your goals down into smaller, more task-oriented goals — and set target deadline for those tasks.

For example. if your goal is: “to lose 50 kilos” start by saying, “first I’m going to lose 1 kilo, then 3 kilos and after a few months, it is going to be 15 kilos” etc.

This method can make even the biggest task feel more manageable.

4. Social support: A necessity for weight loss

According to research, having a specialist who is supportive of your healthy eating is important for long-term weight-loss success.

The specialist will stay in touch for example when we overeat, it is easy to feel ashamed and isolate ourselves.

But support can be crucial in getting us back on track. So manage to reach your therapist even when you are feeling down.

5. Take A Deep Breath And Reward Yourself

Find a way to relax and pamper yourself. Don’t forget to reward yourself after reaching smaller goals. It could be a new dress, a new toy or a good massage in the spa!

6. Share Your Progress With Others

Sharing your successes publicly may sound a bit narcissistic, but there is a good reason to boast about your achievements. Studies have shown that publicly sharing your progress can actually help motivate you to accomplish your goals.

You can share your progress on Instagram, Facebook or other social media!

With summer just around the corner, this is the time that you will most likely be thinking about getting in shape and losing those extra kilos. But when the weather is still a bit cool it can be hard to find the motivation you need to lose weight.

To help you get motivated and stay motivated we have compiled some weight loss motivation tips.

How to stay motivated to lose weight

Winter is almost over – Time to get ready for summer

With the cooler weather ending and the days getting longer and warmer you might be thinking about getting yourself in shape and losing some weight before summer really starts.

Summer is the time of year you may be wasting days laying on the beach in your swimwear or at least wearing some shorter sleeves and shorts, which means you may want to lose a few kilos to feel more confident. Or you might just want to get more energy to be able to get out, run around and play with your kids.

You still have some days until summer is here

Summer isn’t here just yet so you don’t need to put the pressure on yourself to lose the weight you are hoping to lose really fast. The best thing you can do to maintain your weight loss motivation is to be kind to yourself and know that it will take time to hit your goals but you can do it and will do it.

Maintain a glass-half-full mentality

We all know the old saying “is the glass half full or half empty?” with your choice indicating whether you look at life optimistically or pessimistically. If you want to maintain good motivation to lose weight it is best to look at things with a glass half full or optimistic mentality.

Use the last few days to prepare

One great way to make sure you are not going to lose any weight loss motivation is to make sure you prepare as much as you can before starting on your journey. We are big fans of meal prepping and meal planning here at The Healthy Mommy.

Our 28 Day Weight Loss Challenge app has thousands of recipes and multiple meal plans to help you prepare.

How to stay motivated to lose weight

8 tips to prepare

If you are not sure how to increase your weight loss motivation and kick those goals then check out these eight tips.

1. Create a visual reminder

One great way to get and stay motivated is to create a motivation board as a visual reminder of your goals and why you are doing what you are doing. Good weight loss motivation pictures include things like a piece of clothing you would love to treat yourself to if you hit your goals or someone who has a similar body type to what you aiming for.

Once you have created the board make sure it is hanging somewhere that you will see it every day so that it reminds you and motivates you to keep going.

2. Be active indoors

When the weather is cooler, wet and miserable it can sometimes be hard to find the motivation to get out and get active. The good thing is you don’t need to get outside to get active there are so many exercise routines you can do in the comfort of your own home.

All the exercises included in the 28 Day Weight Loss Challenge can be done at home with little to no extra equipment. If you think it’s too hard trying to exercise with your kids around check out this mum’s tips on exercising with kids in tow.

3. Follow exercises on TV

Another great way to keep up your weight loss motivation up is to just turn on the TV and follow along with the workouts on your local fitness TV show. If you can’t find a workout on TV jump on YouTube and check out all the free workouts available on The Healthy Mommy’s YouTube channel.

4. Make delicious healthy food

It can be hard to stay motivated to lose weight if the meals you are eating whilst on your journey aren’t exciting you or your family. The good news is that there are thousands of healthy, delicious and easy weight loss recipes out there that you can cook up and keep all your family happy.

If you think the food you are ‘supposed’ to eat when you are trying to lose weight is boring you couldn’t be more wrong. In the recipe hub of the 28 Day Weight Loss Challenge, there are thousands of healthy, family-friendly and budget-friendly recipes to suit all your cooking needs.

5. Exercise with a group or partner

The best way to get your weight loss motivation at its best and stay on track is to get your family and especially your partner on board with your weight loss journey. What’s more, if you have a few people on board with you then you can all get together and exercise together and really everything is better with when you have company.

6. Make and keep a plan

If you find it hard to keep your weight loss motivation going, which if you are reading these tips you most likely do, then you should write out a plan to help you stay on track. Meal planning is a big part of The Healthy Mommy 28 Day Weight Loss Challenge but there are also exercise plans that support your weight loss journey.

Not only does a plan help you stay motivated and on track but it also helps you keep track of the progress you have made. If you notice you have been doing well for a couple of weeks it might be nice to give yourself a little reward and doing this is also a good motivation to lose weight.

7. Challenge yourself

If you are still wondering how to get motivated to lose weight even after all the above tips why not make it a challenge. Set yourself small goals that once you reach them you get a reward, or team up with a friend or family member and compete with them to hit certain goals. Competition and adding rewards can help keep your weight loss motivation a bit higher.

If you aren’t a competitive person or don’t think this would be the right motivation for you, just try challenging yourself. Try something new, if you haven’t tried yoga go to a class, if you have done weights give them a try, do some Zumba just try something different.

8. Play your favorite workout music to get inspired

One great way to help you get motivated to lose weight is to create a workout playlist that is full of songs that will keep you pumped and motivated. Include your favorite songs and songs that will keep you moving, motivated and push you to keep going.

Are you still thinking ‘I have no motivation to lose weight’ or ‘how do I get motivated to lose weight’ then go back and reread all our tips and put them into action. If you want some extra motivation then join our private Facebook group where you will hear amazing weight loss motivation stories from other moms.

Found your motivation and want some help to get started on your weight loss journey? Join the 28 Day Weight Loss Challenge.

How to stay motivated to lose weight

Our 28 Day Weight Loss Challengeincludes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans (including a 7 day cleanse)
  • Time-efficient exercises for busy moms – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE.

These 10 tips will make your goal easier to achieve

If you’re one of those people who sets their sights on losing weight, but then shortly after starting falls back to their old habits, I’m sure you’re interested in learning how to increase your motivation. In a society that promises instant results everywhere, it can be frustrating to get into healthy body habits that will allow you to reach your ideal weight. The good news is that motivation is something that can be worked on to improve it.

Below, we offer you some tips, and you can use the ones you like the most to make the process easier and even fun. These include some basic tips like “think positive” and “love your body,” as well as other, more practical ones, such as joining an exercise group:

Establish a balanced and realistic diet

If you think that you’ll quickly reach your weight loss goal by following restrictive diets like those that have you eat only one kind of food or that get rid of a certain type of food overnight, you’re not being very reasonable. Losing weight requires time, and if you stay consistent, you’ll get there. However, if you want a magic bullet, you might not be able to follow a plan for the long haul.

Your action plan should include schedules, menus and exercise routines, with easily achievable sub-goals.

Let yourself have your favorite foods and little treats

The secret is to not completely deprive yourself, but rather to moderate and reduce your intake of certain foods. Avoiding punishing yourself and extreme prohibitions will fend off negative thoughts and feelings of guilt.

Get support from a nutritionist

From the very beginning, you should know what a healthy and realistic weight is for you, based on your age and height, and use that to establish an achievable goal. Remember that every person is unique and that their needs are different.

Join groups that have the same goal to lose weight

You can use social media groups, where you can share questions, issues, memes, jokes, tips and tricks with other people, making your journey to your ideal weight more enjoyable.

It’s also good to go to the gym

Go jogging or exercise with a friend or group of friends. This way, you’re less likely to stop or postpone these activities, and they will support you and encourage you to continue.

Follow a diet plan and keep a food diary

This way, you’ll become more conscious about your food habits.

Add a touch of humor to your plan

Hang motivational quotes around your house, office or planner, or even make them your phone screen background. Something quotes like “get up and move your butt” can be fun and remind you of your goal. You can also hang up photos of how you looked before or of your progress.

Celebrate and reward yourself for your progress

Whether it be that spa massage you’ve always wanted or another pleasurable activity.

Keep in mind that losing weight is not just about stopping eating junk food or eating only salads, it’s about completely changing your lifestyle, incorporating a balanced diet, drinking lots of water and getting regular exercise. That’s why, as you lose weight, your body will get used to your new habits and you should readjust them continuously, because your needs will change as you get closer to your ideal weight. Are you ready for this challenge?

Comfort when talking to healthcare professionals was linked to weight loss motivation.

Those motivated often regarded healthcare professionals as an information source.

Weight loss motivation was associated with exercise, goal setting and peer support.

Knowing how to lose weight and ease of weight loss increased the odds of motivation.

Understanding weight loss motivations may improve support for people with obesity.



People with obesity (PwO) often struggle to achieve and maintain weight loss. This can perpetuate and/or be influenced by feelings of low motivation. This analysis from ACTION-IO data identified factors associated with PwO motivation to lose weight.


PwO completed an online survey in 11 countries. Exploratory multinomial logistic regression analyses identified independent variables associated with self-report of feeling motivated versus not motivated to lose weight.


Data from 10,854 PwO were included (5,369 motivated; 3,312 neutral; 2,173 not motivated). Variables associated with feeling motivated versus not motivated included (odds ratio [95% confidence interval]): acknowledgement of healthcare professional (HCP) responsibility to contribute to weight loss (2.32 [1.86–2.88]), comfort in talking to their HCP about weight (1.46 [1.24–1.72), agreement that it is easy to lose weight (1.73 [1.30–2.31]), and a goal of reducing risks from excess weight (1.45 [1.22–1.73]). Conversely, if PwO considered obesity less important than other diseases they were less likely to report feeling motivated (0.49 [0.41–0.58]). PwO who reported being motivated to lose weight were more likely to exercise ≥5 times a week versus How to stay motivated to lose weight

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How are you doing this week? I am on week 15 with Medifast and I lost another half of a pound, so that brings me to 17.5 pounds lost. I am still heading in the right direction, so I am stoked! I finally got my cast of my leg and I have an ankle support for another 2-3 weeks. I am crossing fingers my doctor gives the ok to get my exercise program started. I know this will help me jump start some weight loss that is in the whole numbers! This week I wanted to talk how you can stay motivated to lose weight. I think on of the biggest obstacles when you are losing weight is your mind and its stinking thinking! At least for me, I am quick to tell myself I can’t do this or I will never do that, so staying motivated gets tough. Here are some great ways to keep your mind positive and looking at the bigger picture:

  • Don’t Compare: One of the worst things you can do is compare yourself to someone else. You cannot look at the super skinny models in the magazines and kick yourself because you do not look like them. I have a skinny sister who I have always compared myself to because she is tall and thin and I am short and not so skinny. After all the years I spent coveting her figure, I found out she was an anorexic and bulimic. Ironically, she was jealous of me all that time!
  • Focus On The Finish Line: Are you getting caught up into what is getting you down today or that half of a pound you wish was 2? If you can shift your focus to the healthy person you will be at the end of your journey, you will be motivated to meet that person!
  • Variety: If you are eating the same thing every day, you are going to get bored and most likely stray from your food plan. If I let myself do that, it can be weeks or even months before I get myself back on track. Try out new foods like a blood orange or an artichoke if you have never had one! Remember that variety is the spice of life as well as your diet!
  • Celebrate The Little Things: Did you drink the amount of water you wanted to drink this week or tried 2 new fruits? Give your self a pat on the back for every thing you do that gets you that much closer to your goal.
  • Paint A Mental Picture: If you are feeling down or want to quit your diet, stop for a minute. Picture what you will look like when you reach your goal weight. What are you wearing then that you cannot wear now? What activities are you participating in that you are not able to do today? Keep thinking that way, so for every negative thought, you can twist it around and make it a good thought!

See more

I hope these simple suggestions will help you in your weight loss journey! If you are interested in joining Medifast, you can visit them on their website to do so.

One of the most important points in successful weight loss and following a healthy eating plan is staying motivated – and knowing how to stay motivated day in day out.

How to stay motivated to lose weight

The motivation that you have is what keeps you going and is what keeps you focused on your healthy eating and healthy lifestyle – and is what we try and do on the 28 Day Weight Loss Challenge.

How to stay motivated to lose weight

10 Healthy Mummy Motivation Tips

1. Have A Goal In Mind

Whether it be a monthly goal or a long term goal, create a mental picture of how you want your body to look, or even find a picture and stick it on the fridge – that way if you get tempted to have a binge the picture will be staring back at you!

2. Reward Yourself For Every Five Kilos You Lose

Not with food, but will a new handbag or facial, something that will make you feel special.

3. Don’t Allow Yourself To Feel Deprived

If there is a certain food you cannot live without, schedule it into you diet mid morning once or twice a week, that way you can burn it off throughout the day, and not feel guilty.

4. Have A ‘Cheat Meal’ ONCE A Week

This gets some people through those first few weeks. Once your new healthy lifestyle becomes a habit – you will no longer need to call it a cheat meal, you will naturally allow yourself to give into your cravings occasionally.

5. Exercise With A Buddy

Working out with a friend is not only more fun, but that way if you’re feeling lazy, you have someone to help you get moving again.

How to stay motivated to lose weight

6. Walk Your Pet

If you have a pet, take them out for walks daily and you will both benefit from the movement and fresh air. Plus, researchers have found that having a dog is more likely to lower your risk of heart disease!

7. Sleep In Your Workout Clothes

If you plan to train in the morning, you will feel more motivated to get up and go for that morning jog.

8. Plan Weekly Meals In Advance

Do all your shopping for the week on a Sunday or Monday including snacks, that way you will be less likely to opt for take away or fast food. The 28 Day Diet & Exercise Plan can be a big help with this

9. Use The Free Weight Loss Tracking Tool

It is a great tool to help you track your measurement, weight and exercise each day.

10. Don’t Quit If It Takes Time To See Results

It takes nine months to grow and nourish a baby, and it will likely take the same amount of time to lose that weight. Slow and steady is the key to long term weight loss, creating a real healthy mummy!

And finally – remember that slow and steady wins the race! You can and will get there if you take it one day at a time.

Become A Healthy Mummy Today!

With more than 2,500 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!

To learn more about our challenge OR to join – click here.

How to stay motivated to lose weight
To support your weight loss, The Healthy Mummy also has a range of delicious and good-for-you smoothies!

Our smoothie range offers an excellent source of essential vitamins, minerals, nutrients & important antioxidants. It does not contain any weight loss accelerants, caffeine, gluten and is dairy free. It is also a non Genetically Modified product!

To learn more about our smoothies – click here.

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How to stay motivated to lose weight

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How to stay motivated to lose weight

How to stay motivated to lose weight

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So, you’ve decided to lose some weight. Good for you! The effort you’re putting into your health is something to celebrate and be proud of.

However, everyone knows that getting fit isn’t easy, and it’s hard to keep going when things get tough. Here are a few tips to staying on track, breaking through discouragement and keeping your motivation in motion.

How to stay motivated to lose weight

1. Whenever you start working out and eating right, generally you will notice results early. It’s very encouraging to see the number on the scale dropping and feeling your way into those jeans that didn’t fit before. However, eventually, you’ll hit a plateau. The old workout isn’t working and the scale won’t budge.

It’s totally normal. It’s part of the process. Don’t be discouraged.

2. Instead, know the plateau and build a game plan for it. Change up your diet for a few weeks and see what happens. Add new elements to your workout routine. You can push through that plateau without breaking your stride.

3. It’s one thing to keep a journal of your weight loss journey, but you can take it to the next level by making it an online blog. Think of it like an accountability system. When you have other people checking in on your progress, you’ll be motivated to stay on track and update your readers about your struggles and your triumphs. Plus, you can link up with others on similar journeys and get encouragement. So, don’t go it alone. Be part of an online community.

4. When I’m training for a race, I love to watch movies and read books about other people attempting great things. I watch Rocky or read up on triathletes doing the Ironman competition. You can stay motivated if you surround yourself with entertainment that inspires you to keep working hard.

5. Every workout and nutrition regimen needs some slack. If you chain yourself to nothing but salads and treadmills, you will burn out fast. Leave some wiggle room in your weight loss plan. Have a cheat day. Eat a cookie. Take Sundays off from the gym. In other words, give yourself a break. If you want to make weight management a lifestyle, it needs to be something that you can realistically do every day.

6. If I had a dime for every time I’ve heard a woman criticize herself, I’d solve the national debt crisis. We can be so cruel towards ourselves, but it doesn’t have to be that way.

Negative talk will sink your ship and undermine your progress. Stay positive by speaking positive. Every day, find time to look at yourself in the mirror and say out loud how beautiful you are. When you have self-love, it builds you up and gives you the courage and the fortitude for the journey ahead.

Author: Jennifer E. Jones is the Inspiration Editor, a marathon runner and firm believer that whole, healthy living includes the occasional cookie.

How to stay motivated to lose weight

How to stay motivated to lose weight

Story for Starts at 60: Grow your bank balance, not your waistline: financial reward helps you lose more weight

It’s the first week of your new diet and you’re doing everything right – cooking healthy meals, saying no to that second glass of wine, and taking the grandkids out for a walk instead of ice cream.

Fast forward a few weeks and you feel yourself pressing the snooze button when it’s time to go for your morning walk, and treats are making their way back into the shopping trolley. You are generally just giving in to that urge to slink back to tempting old habits.

Thanks to new research from Australia’s national science agency, CSIRO, we no longer have to succumb to this all too-familiar-fate.

CSIRO has found what it takes to stay motivated, and in turn, lose more weight. The research revealed that personal accountability, coupled with incentives and rewards, is a key motivator for achieving weight loss.

CSIRO Total Wellbeing Dietitian Pennie McCoy said “Finding motivation to lose weight can be tough at the best of times – so it’s not surprising that many Aussies have put their health on the backburner after a particularly rough few months!”

Pennie suggests that people look for financial or incentive-based inspiration to motivate them to keep at it.

Top tips for staying motivated when losing weight:

Alongside following a program that is backed by evidence and offers a reward, having realistic expectations and tapping into support are among the many tips and tricks at your disposal to cope when motivation plummets, says Pennie:

  1. Don’t go it alone – enlisting the support of family, friends or co-workers, can be a source of inspiration – so, don’t be afraid to ask others for help. Making dietary and exercise changes and maintaining them is always easier in company. Another great motivating force is the internet. There’s a variety of forums that allow you to join in discussions, start your own chat groups, share recipes, and generally encourage each other.
  1. Set realistic expectations – weight loss takes time, but with the right tools and support, realistic goals can be achieved. Find out what a realistic target is for your weight loss journey and be flexible to adjust your expectations as you go.
  1. Personalise your motivation – tie your motivation to improving your diet, exercise, or weight to something that you love and makes you feel good. For example, reward yourself for losing 1kg with a new outfit.

How to stay motivated to lose weight

The right weight loss motivation is important if you want to be successful.

Do you have a hard time staying motivated when it comes to losing weight? You’re not alone. Many people find it difficult to stick with a diet or exercise plan long-term. The key is to find ways to motivate and inspire you. In this blog post, we’ll share some tips on how to stay motivated when it comes to losing weight.

1. Recognize your reasons why you want to lose weight

There are many reasons why you want to lose weight. Maybe you feel that you’d be healthier at a lower weight, or you want to improve your appearance. Whatever your reasons, it’s important to figure out your weight loss motivation before you begin trying to lose weight.

This will help you stay on track when things get tough and give you something to focus on. So take some time to think about why you want to lose weight and what motivates you to start this journey. If you’re clear about your motivation, you’re more likely to achieve your weight loss goal.

2. Setting a realistic and achievable weight loss goal is important for your weight loss motivation

How to stay motivated to lose weight

Your motivation can be difficult to maintain. During the weight loss process, it’s important to set a realistic and achievable weight loss goal. This goal will help you maintain your motivation. A realistic and achievable weight loss goal can be something different for everyone. For example, if you want to lose 20 pounds, a weight loss goal of 2 pounds per week may be realistic and achievable for you.

If you want to lose 100 pounds, a weight loss goal of 10 pounds per week may be right for you. It’s important to find a weight loss goal that fits you and your lifestyle. Setting a realistic and attainable weight loss goal will keep you motivated on your weight loss journey.

Have you heard of SMART goals? Weight loss goals should be SMART – Specific, Measurable, Achievable, Relevant, and Time-bound.

Weight loss motivation will be higher if the goal meets these criteria. For example, instead of setting a goal to “lose weight,” set a goal to “lose 5% of my body weight by May 1.” This goal is specific (lose 5% of body weight), measurable (with a scale), achievable (5% is a modest amount of weight to lose in 6 weeks), relevant (improve fitness and health), and time-bound (May 1).

Setting SMART weight loss goals this way increases the likelihood that you’ll reach your goal, and that provides excellent motivation. Achieving small goals along the way will help you maintain your motivation to lose weight.

3. Create an action plan with concrete steps to achieve your weight loss goal

Losing weight can be a difficult and daunting task, but it’s important to remember that it’s possible to achieve your weight loss goal with the right motivation and an action plan.

First, it’s important that you set realistic and achievable weight loss goals.

Next, you need to create an action plan that includes specific steps you’ll take to reach your goal weight. This may include changing your diet, increasing your activity level, and/or tracking your progress with weight loss aids and tools.

The key to success is to stay motivated. Find weight loss motivation in things that are important to you, like your health, your appearance, or your quality of life.

With the right motivation and action plan, you can reach your weight loss goal and become healthier.

4. Find the weight loss motivation from a support group or online community

How to stay motivated to lose weight

One of the hardest things about losing weight is staying motivated. It can be easy to lose sight of your goals and give up when the going gets tough. One of the best ways to stay on track is to find a support group or online community of people who also want to lose weight. These groups can encourage you and provide accountability.

They can be a great resource to track your progress and share tips and advice. Whether you’re looking for a weight loss buddy or a larger support network, there are many options to help you reach your goals.

5. Celebrating your successes, no matter how small, will keep you motivated to lose weight

Anyone who’s ever tried to lose weight knows it’s not easy. Often there are plateaus where the weight just won’t budge no matter what you do. At times like that, it’s often hard to get motivated.

When you feel stuck, it’s important to celebrate every success, no matter how small. Maybe you didn’t lose any weight this week, but you managed to stick to your diet and exercise plan. That’s a reason to celebrate! Or you may have lost a few pounds, but still haven’t reached your goal weight.

Every step in the right direction is worth celebrating. Taking the time to celebrate your big and small successes will help you stay motivated to lose weight.

6. Don’t give up when you have a setback – just get back on track and keep going.

Staying motivated can be tricky. If you suffer a setback, it can be easy to feel like you’ve failed and want to give up. But losing weight is a journey, not a destination, and there will be ups and downs along the way. The most important thing is to get back on track after a setback and keep going.

That may mean making some changes to your weight loss plan, but it doesn’t mean giving up altogether. So don’t beat yourself up if you make a mistake – just get back on track and keep pursuing your goals.

Motivation is the key to success. Find something that inspires you to keep going, even when things get tough. This can be a role model, a friend who also wants to lose weight, or even a picture of you when you reached your goal weight. Whatever it is, find something that helps you stay motivated and on track. And remember, even if you have a bad day or week, don’t give up! Just pick up the pace again and keep moving toward your goal weight.

How to stay motivated to lose weight

In conclusion:

Losing weight isn’t easy. Weight loss motivation takes dedication, hard work and perseverance. But with the right tools and resources, and the motivation to keep going, you can reach your goal weight. These tips will help you stay on track and keep you motivated to lose weight. Don’t give up if you have a setback – just pick up the pace again and keep going.

MOTIVATION is the key factor that determines whether or not you’ll be successful on your fitness or weight loss journey. Here’s how to stay motivated and make sure you don’t quit.

Arthur Chatto leads HIIT workout with Bound Fitness

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Working out, eating better and trying to lose weight are really difficult and require a lot of willpower. Your motivation to achieve your goal might feel stronger at some times than others… So, what do you do when you feel like throwing in the towel? chatted to Ray Penamante, Head Trainer at F45 Camden to find out his top six tips on fitness motivation and how to ensure you don’t quit.

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Visual reminders

Sometimes just wanting to lose weight or get fitter isn’t enough to actually see the process through.

You must remember ‘why’ you want to do this and sometimes visual reminders can help.

Ray said: “Uplifting reminders like positive quotes or photos of those good times in previous summers darted around the house is a great way to keep you on track and inspired.”

Weight loss: Losing weight is hard and it’s easy to give up (Image: Getty)

Weight loss: Don’t use the word ‘but’, it only allows you to make excuses! (Image: Getty)



Change the narrative going on in your mind and don’t allow excuses to take over.

Ray explained: “Sentences starting or ending with the word ‘but’ tend to lead to excuses.

“Replace ‘but’ with ‘get it done’ or ‘what’s the worst that can happen’.

“These phrases provoke positive action and will stop you from making an unproductive decision.”

Weight loss: Make it a habit (Image: Getty)

Build the habits

You have to make exercise a priority and make it a habit in your routine.

Ray said: “Plan your week ahead with exercise in your top three in the to-do list daily, ticking it off when completed.”

Make it fun

You can stick to the same routine every day if it’s easier, but try to keep it interesting.

Ray suggested: “Load your favourite song finding a buzz word in the lyrics.

Who is the most motivated, passionate person you know or admire, whose dedication inspires you?

What is it that empowers them to be so dedicated? What helps them push through when they’re tired? What’s the “why” behind their efforts?

Chances are your answer isn’t “to lose weight to fit into a new outfit for vacation,” or to “get a raise.” Motivation based on awards, punishments, or achieving a desired outcome—called extrinsic motivation—can be great in the short term, but it doesn’t usually last. When the season changes and the special event is over, or the reward is in hand, the motivation to sustain the behavior drops. That’s why it’s often hard to stay motivated to lose weight after you meet these types of goals.

More likely, what motivates the person you thought of is “they love what they do,” “they want to make a difference in the world,” “they’re inspired by their faith,” or “it’s just who they are.” These are examples of intrinsic motivation, when you’re motivated from within to behave driven by what you enjoy, how you define yourself, or what connects to your values. Unfortunately, many goals, including weight loss, require doing tasks you’re not intrinsically motivated to do. Using the following strategies can help you increase your long-term motivation to accomplish your goals.

Build on your self-identity

How to stay motivated to lose weightDo you know someone who—no matter the situation, how much sleep they get, or how bad the weather is—will not miss their 5-mile morning run … and also has a “Eat, Sleep, Run, Repeat” T-shirt. Or do you know someone who loves yoga or CrossFit who also describes themselves on social media as a “yogi” and/or posts their WOD (workout of the day) results? One reason that can explain these T-shirts or social media posts relates to increasing motivation. Self-identifying with a particular behavior is an incredibly powerful motivator. The behavior just becomes “what you do.” The decision to either go for a run or watch TV is already made…because “I’m a runner!”

If you don’t already self-identify with a healthy behavior to reach your goals, you can try to develop one. For example, if you want to start drinking water instead of soda, start saying to yourself when tempted with soda, “I’m a water drinker,” or “I don’t drink soda.” It might seem odd at first, but the more you say it and do the desired behavior to back it up, the more likely this will become a rule that’s part of how you see yourself.

Connect to your values

If making “water drinker” a part of your identity feels off to you, try another strategy: Connect the behavior to a core value you already have. For example, if you value “being a great parent and role model to my kids,” you can leverage that value by reflecting on how living a healthy lifestyle helps you to live out that value, such as “having more energy helps me be more present,” or “living longer will let me be there for my kids longer.” When you’re challenged to choose water over soda, you can now reflect on how important being a good parent is to you for the push you need.

To help identify your core values, read HPRC’s Azimuth check: Are you living your values?

Learn your signature strengths

Signature strengths are character traits that make you feel energized, motivated, and true to yourself. You feel at your best when you are using your signature strengths. Finding ways to use your signature strengths to act in the ways needed to accomplish your goal will increase your motivation and performance, and help you to enjoy those behaviors. For example, if one of your signature strengths is curiosity, you could change your morning run to explore different areas. If you’re creative and playful, you could come up with different games to play during your run; it could be as simple as how many pigeons you can spot during each run.

By finding a way to use your signature strengths, you’re helping to make the desired behavior part of what you do, rather than going against your nature. A simple shift can be a major improvement to your motivation. Try HPRC’s Use signature strengths to be your best self worksheet to discover your signature strengths and how to use them to accomplish your goals.

Moving forward

Once you’ve reviewed the 3 strategies, choose at least one to try to increase your motivation. Try it for a couple weeks and if it doesn’t work, try another. Discovering how to motivate yourself is often a trial and error journey. As you learn what really motivates you, you can apply it to many aspects of your life.

Published on: December 9, 2019

How to stay motivated to lose weight

We’ve all been there. You skip a workout, then two, then three. Suddenly that momentum you had going with your fitness routine is nowhere in sight.

Many people think that the physical act of working out is the most difficult part of maintaining a fitness routine. However, I find that most people I work with struggle with the mental motivation. Staying motivated after a few days off is tough; it messes with the flow of your workout schedule and can make it hard to get back into it.

As a weight-loss coach for almost 15 years, I’ve come up with some strategies that I use with my clients to help them get back on the horse if they’ve fallen off.

So how can you make sure missing a workout one day doesn’t turn into an entire week? Here are five tips to keep in mind.

1. Figure out the reason why you missed the workout

Did you miss it because something truly came up, or did you find an excuse to skip your workout because you weren’t looking forward to it? Maybe you missed it because you didn’t have enough time or because inclement weather didn’t allow for your walk or bike ride. Answering this question truthfully will allow you to understand the changes you need to make to ensure your workout happens. If you weren’t looking forward to your workout, it may be time to change it up and find a form of exercise you can get excited about. If a factor like time constraints or weather prevented your workout, it’s time to explore some other options that you can have on the back burner when plan A doesn’t work out. Create a list of plan B workouts that are shorter in length and can be done anywhere. This will leave you with no excuses as to why you can’t get a workout in!

2. Ask yourself: Am I doing a workout I really enjoy?

One major factor of remaining motivated to continue an activity is enjoyment. According to research, those who perform exercise because they enjoy it or want to expand their skills are more likely to work out than those who perform exercise to reach body-related goals. This doesn’t mean that you shouldn’t have body-related goals, but it does mean that enjoying your workouts is key to maintaining motivation. If you find a type of movement that you really enjoy, exercise won’t feel like a chore and it will be easier to pick right back up where you left off if you have to miss a day.

3. Set smaller goals

You may be struggling with motivation because you’re not reaching your goals quickly enough. This happens to all of us, and it’s normal. When you work hard and fail to see results, it’s frustrating. Instead of one long-term goal, I recommend setting smaller milestones for yourself that will keep you motivated on your journey. Instead of a lofty weight-loss goal, like losing 30 pounds. Set incremental goals, like losing 1-2 pounds a week. This will give you something to celebrate each week and every time you hit the small milestone it will motivate you to stick with it. And don’t forget that there are many signs beyond the scale that your fitness routine is working. Keep an eye out for these signs that you’re making progress.

4. Just walk

If you’re struggling to find the motivation to get a workout in after a few days off, aiming for a 40-minute HIIT class may not be the best plan of attack. Instead, choose an easy, accessible form of exercise that doesn’t take as much mental strength to convince yourself to do. It’s about just getting your body moving again. My suggestion? Lace up your sneakers and start walking. Tell yourself you will start with a five-minute walk around the block. Chances are, that five minutes will turn into 10, and then 20. With a solid walk under your belt today, tackling a HIIT or strength-training routine tomorrow will feel less daunting.

5. Take a rest day.

It may seem odd to recommend taking another day off after missing a workout. But sometimes missing a workout happens for a reason: being overworked. If you’re not really into your workout or you’re feeling tired or sore, this may be your body telling you to schedule in a rest day every once in a while. Take the time to reevaluate your schedule and really listen to your body. Consider scheduling in some active recovery days in between more strenuous workouts where you do yoga, stretching or take a walk. After this break, you will feel rejuvenated and ready to tackle your workouts again.

Stephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss challenge and follow her for daily inspiration on Instagram and in her new app.