Are you having trouble getting motivated and then staying motivated to lose weight?
Most people know that successful weight loss is based on the premise of combining regular daily exercise along with a strict but nutritious diet.
However, it is important to remember that these two things can call for significant changes in your current lifestyle.
This means that you will need a significant amount of motivation if you are going to power through those changes and wind up successful.
Fortunately, there is a wide range of effective methods that you can use to get the motivation that they need to drop those pounds.
Successful weight loss needs sufficient motivation, so here are 10 tips on how to get motivated and 7 additional tips on how to stay motivated on your weight loss journey.
How To Get Motivated To Lose Weight
Let’s start out with the ways you can get motivated to start losing weight in the first place.
Here are 10 ways that will help you to get the ball rolling and moving forward in the right direction.
1. Chart Your Progress Daily
Weight loss is a serious issue, meaning that it needs a serious commitment of time and effort.
One way to show this level of commitment is to weigh-in on a daily basis.
Record the numbers and then creating a chart to show the progress that you have been making over time.
Even if there are short-term setbacks, seeing the progress that has been made over the course of week after week and even month after month can do a great deal to bolster your motivation to keep going rather than give up.
2. Work Out With A Partner or Group
Most people find it much easier to let themselves down compared to letting other people down.
As a result, you should make a commitment to exercise with other people, which should increase your chances of staying on your intended course.
Asking some of your friends or family to start exercising with you is one of the simplest and most straightforward methods for doing so.
But if necessary, you should consider signing up for exercise classes where you will be held accountable by both the instructor and the group.
3. Create Friendly Competition
For that matter, exercising with some friends can make even the most tedious and time-consuming exercise routines seem that much less so.
It can actually make working out a lot of fun.
This will in turn increase your chances of meeting your exercise requirements on a regular basis, without skipping a beat.
And better yet, if you can get a friendly competition going, this can spur you onto even greater heights when it comes to getting into shape and hitting your goals.
4. Make Long Term Commitments
If you are conscientious about your spending, you should consider buying longer-term gym memberships as well as signing up for more sessions at a time when working with a trainer.
By doing so, you will make it more difficult to justify a decision to quit the program because if you quit, that would make you waste what you have already paid for with no one to blame but yourself.
In contrast, if you have made no such expenditures, you can always excuse your decisions to stop your weight loss training program by rationalizing it as just a one-time thing.
5. Create Personalized Playlists
Listening to music while exercising is not just a great way for you to pass the time, it is also a great way for you to keep up your motivation to continue give 100% so you can successfully lose weight.
Generally speaking, you should come up with you own custom playlists based on what songs get you pumped up and make you want to start moving.
Listening to music that you don’t like, such as what is being played over the sound system at your gym, is a good way to lower your motivation.
However, if you are stuck on choices, you should also know that you can find great suggestions for your exercise playlist in an instant by doing a search for terms like “best workout music” or “best workout playlists”.
6. Break Big Goals Down Into Small Steps
You should start out by learning to set large, but realistic goals for yourself when it comes to weight loss.
Furthermore, you should break down these big realistic goals into a series of smaller steps that can be implemented one by one.
This way, whenever you manage to achieve one of these small steps, you can use this instant boost to your confidence to help you power through with the effort needed to achieve the next one.
Over time, this chain of successes can be pattern-building, which is essential for building the self-confidence that you need to achieve more ambitious goals in the long run.
7. Reward Yourself For Small Achievements
On a related note, positive reinforcement is an important factor in ensuring the best results when it comes to shedding fat.
As a result, whenever you manage to meet one of the weight loss goals that you set for yourself, you should treat yourself to a small reword for your effort.
This acts as a means of encouragement to step up your game and meet the rest of the goals that you have laid out before you.
Some simple, but nonetheless effective suggestions, range from buying new clothing when you manage to drop down a size to treating yourself to a new pair of good running shoes when you manage to start attaining faster times and longer durations on the treadmill on a regular basis.
8. Move Forward Quickly After Mistakes
There’s no doubt that you will make mistakes from time to time when you are trying to lose weight.
These small slip-ups can range from eating something that you shouldn’t have or just slacking off and missing one or more exercise sessions throughout the course of the week.
However, when things like this happen you should not spend all of your time and energy agonizing over your mistake and beating yourself up about it.
Doing this can destroy your self-confidence, which in turn will increase your chances of making further mistakes and making it more likely that you will give up altogether.
Instead, you should acknowledge that you got sidetracked on your program, remembering that the mistake was almost certainly not enough to undo all of the progress that you have made so far, and then simply move on.
9. Maintain A Positive Outlook
Maintaining a positive outlook is critical for maintaining the motivation needed to lose weight successfully.
Fortunately, there are a number of ways to keep a positive mental attitude throughout your journey.
For example, some experts have suggested taking the time to visualize a slimmer and healthier version of yourself, who is more confident and also more energetic.
This visualization process serves as a sort of mental dress rehearsal for what you are planning to actually do.
Similarly, others have suggested drawing up detailed lists of your motivations for losing weight in the first place.
From there you would begin eliminating the ones that suggest either outside pressure or outside obligations so that you can focus on the ones that will provide you with the best results.
10. Practice Patience
Finally, you should remember to be patient throughout the entire process because losing weight is not something that can happen all at once.
Instead, there will be periods throughout your course when you see clear and noticeable results and then there will be periods when your progress slows down and you seem to be at a standstill.
Rather than becoming frustrated with the inconsistent and often slow pace of your weight loss, you should look at your results from a long-term perspective so that you can power through those dark and depressing periods of stagnation.
How To Stay Motivated To Lose Weight
One of the key areas of focus when it comes to successful weight loss is how to stay motivated, especially when you aren’t losing as fast as you want.
So if you’re finding it difficult to stay focused or are simply lacking inspiration, I have a few great ideas.
Here are 7 tips that are easy, accessible and will help you to steer clear of your old self-sabotaging habits.
11. Set Clear and Attainable Goals
When it comes to weight loss success, your goals must be attainable in order for you to succeed.
What this means is not setting a goal to lose 50lbs in one month.
Weight loss takes time, so don’t set yourself up for failure.
Losing one to two pounds per week is the amount that most health experts will recommend for healthy weight loss.
But in the end, in order to succeed you must be fully committed to your goals – they’re yours, so they’re your responsibility.
Another thing to keep in mind is that goals should also be measurable and time-bound.
This means that you should always keep smaller short-term goals to measure your progress regularly until you reach your end goal.
If you are unsure about how to go about setting goals for the best results, you can always seek the advice from a success coach.
12. Don’t Be So Hard On Yourself
When it comes to dieting, there are always going to be ups and downs.
Having a momentary lapse, such as eating whole bag of chips in front of the TV, doesn’t mean you have failed.
When something like this happens, simply continue on with your diet and exercise plan.
Don’t be so hard on yourself just because you had a little slip-up on your path.
After all, everyone is human and screws up every now and again.
So pick up and move forward.
And don’t make it a habit to always let those little mishaps hinder your plans for a healthy lifestyle
13. Keep a Food Diary
How many times have you heard before how important it is to keep a food diary?
I’ve even written an entire post on the importance of keeping a food journal for weight loss.
You’re going to hear about this one time and time again simply because it works.
All you have to do is take few minutes each day to write down what you eat.
And when you do this on a regular basis, you’ll be much less likely to go off your eating plan.
Why is this so effective?
It’s because you’ll be able to see exactly what you eating each and every day.
And then you’ll be less inclined to choose those junk foods that are tempting you.
14. Reward Yourself Appropriately
Don’t ever let your hard work go by without taking notice.
But don’t let all of that hard work go down the drain either by rewarding yourself with food.
Instead, reward yourself with something that complements your progress.
There are many other ways to treat yourself for your hard work.
You can take yourself shopping for new clothes to show off your weight loss or treat yourself to a luxurious spa treatment.
So sit down and write out a list of all the activities that make you happy that don’t involve food.
And each time you meet each one of your mini-goals, do an activity that’s on your list.
15. Read The Success Stories of Others
This is one that really helps out a lot of people.
Reading success stories about other people who have succeeded at a goal similar to yours can be very encouraging.
If there are other people out there just like you, who can stick to a diet, commit to daily exercise, work a full-time job and look after the kids, then you can do it too.
And with the ease of communication online, you can always reach out and ask for advice and learn more about what exactly someone did to successfully make it to the end.
16. Take Before and After Photos
This one can be hard for some people but there is no denying that photos speak a thousand words.
Taking before and after photos can be one of the most inspirational ways to stay on track.
Just make sure that when you take progress shots, keep them somewhere within easy reach so you can refer to them often.
This way you can see your improvements, however small, on a regular basis to keep you motivated to keep on going.
17. Find an Activity You Really Enjoy
If something doesn’t feel like hard work, then is it really work?
When it comes to an exercise routine, it doesn’t have to be grueling in order to help you get results.
Choose a form of working out that you will enjoy, so that it doesn’t feel like work and you’re more likely to stick to it.
You can dance to your favorite music, join a kickboxing or yoga class, walk the dog, or even go for an adventuring hike on a trail.
If you have kids, take them to the park play.
You can also mix up these activities with your regular exercise routine at the gym for some variety and fun.
The main aim is to keep your body moving and burn those calories!
The Key Is Creating Habits
Staying on track and following through doesn’t have to be complicated either.
Just incorporate a few of these tips at a time into your daily routine and seek out the support from those who are close to you.
And before you know it, you will have created brand new healthy habits without any conscious effort at all.
You’ll then be well on your way to leading a happier, healthy lifestyle.
Further Considerations on Motivation
All in all, if you want to lose weight and keep it off, you must maintain a consistent flow of motivation with the tips outlined above, while also choosing the right weight loss solutions.
With that said, you should make it a point to always stay current with the latest information available, whether online or in the form of books or seminars, which will provide you with the exact tools that you need to reach your weight loss goals.
Your newfound knowledge will go hand in hand with your newfound willingness to make use of those tools and carry on to success.
Stephanie DeAngelis is a passionate health and wellness writer and fitness trainer who loves to research and spread the word on all aspects of nutrition and healthy eating. When she isn’t wrapped up in writing and research, you can find Stephanie in the kitchen putting her cooking skills to work, whipping up tasty and nutritious recipes or out getting a workout in on the tennis court.