Looking for some effective ways to keep your weight loss motivation high when things start to get rough?
If you are currently trying to lose weight or have attempted to in the past, you probably already know what the biggest challenge is when trying to drop the pounds – motivation.
Motivation is what gets you started on your journey and what keeps you going strong enough to follow through with your objectives.
But when it comes to getting motivated, there are a few challenges.
27 Best Weight Loss Motivation Tips
The number one obstacle is finding a strong motive from within to lose weight in the first place.
Then, after you are able to find that drive to get you off and running, you need to figure out just how to keep that spark going.
And finally, you need to know what to do when the momentum starts to slow down and then things come rolling slowly to a halt such as when you hit a weight loss plateau.
So, how do you find this “self” motivation and then keep it going when the going gets tough?
Here are five awesome tips that can help you to find your motivation to lose weight and then maintain that drive the whole way through until you finally succeed.
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. Challenge Yourself But Be Realistic
The first thing to do in order to get the fire lit is to challenge yourself by setting your weight loss goals.
Sounds pretty simple, right?
Well, the key to success is to set goals that are challenging enough but at the same time realistically attainable.
Setting realistic goals instead of goals that are way out of your reach will help to keep your spirits elevated and help you to keep pushing ahead through the struggle.
Realistic goals help you to stay committed 100% because you can always see some type of progress and your destination is never too far off in the distance.
And also, be realistic about the time frame that you set to achieve your weight loss goal in.
Trying to lose 50lbs in a month is a big mistake that more than likely won’t happen no matter how hard you try and will only going to leave you disappointed in the end.
So set your end goal with decent amount of time to achieve it by making slow and steady progress.
2. Put It In Writing
After you set your sights on a specific target for yourself to hit, write it down so it becomes real to you.
This means that you should create a detailed description of exactly how you want to look, how much weight you want to lose and then how you plan on doing it.
Also, be sure and write out all of the reasons why you intent to achieve this goal in the first place.
Answering “why” will help you to stay motivated in those times when you feel like giving up.
Writing your goals down on paper is a way of actually making a commitment to achieving a specific outcome and not just wishful thinking.
The more you commit to paper, the more you will supercharge your weight loss efforts.
You can then look at what you have written down at the start of each day to feel a rush of inspiration and to remind you of why you started this journey in the first place.
3. Take Small Steps
Taking smaller steps toward your weight loss goal is a sure way to make sure that you don’t get discouraged and give up.
When you stay on top of things without getting overwhelmed that your goals are so far off in the distance, you will more likely follow through until you reach your destination successfully.
The best way to accomplish this is to only focus on one day at a time and nothing more.
The process in which you focus on the smaller steps rather than the big picture is called “chunking down”.
It is a whole lot easier to get through a single day than it is for you to focus on the entire week at one time, which can be overwhelming.
Once you get through a day then you can focus on the next day and then the next, and so on.
And before you know it, all of those days have added up into weeks and then you’ll realize that you have been staying true to your weight loss program for an entire month.
Taking small steps on your journey is exactly how to successfully lose the weight and keep it off.
4. Stop Procrastinating
No matter what the exact goal is that you want to accomplish on your journey to health and wellness, you need to get started at some point in time.
And one of the easiest ways to get started is to stop overthinking the whole process and just start doing something productive that will move you forward in the right direction.
Too many people procrastinate and put off starting a training program or nutrition plan until it’s way too late.
They make excuses and keep talking about it about it over and over but never really do anything that is productive.
All it takes is a small step forward and before you know it you will have a good amount of momentum going for you.
Start out with something small like:
- Skipping snacks between meals
- Taking a 10 to 15 minute walk outside after work
- Replacing one regular meal with a healthy one
- Buying a nutrition book or program online
You may even find yourself doing something a little bit more such as:
- Signing up for a gym membership
- Buying some type of exercise equipment for your home
- Booking a consultation with a nutritionist
- Enrolling in a group fitness class
It really doesn’t matter what step you take, the main point is that you actually take action and do something productive that will give you the momentum to keep moving forward.
Taking action just takes a little bit of discipline, but once you get started, keeping the ball rolling will be far less difficult.
The point is, don’t be one of those people who put it off before it’s too late.
The consequence for procrastinating when it comes to your health is that you go to your doctor and find out your health has been compromised because of your obesity, high blood pressure or cholesterol.
So quit making excuses and start something today.
And don’t be one of those people who think that there is a law that states you have to start on a Monday… take action today!
5. Set a Slow Pace and Stick to It
You may be thinking “Now wait a minute, you said QUICK and easy weight loss…”
Do you remember the story of the tortoise and hare?
No matter what the goal is in your life, taking the time and doing it right the first time will always get you farther than trying to get it done quickly.
It is a proven fact that those people who try to lose 10 pounds in a week, or a ton a weight in a couple of weeks, or in even a month for that matter, are simply setting themselves up for failure.
It’s like trying to sprint a marathon; just can’t do it.
So be one of the smart people who actually accomplish what they set out to.
Shoot for 1 to 2 pounds of pure healthy fat loss per week.
That’s an honest to goodness great goal to shoot for since you will be burning pure fat instead of dropping weight that consists of water and excess food in your digestive tract.
And that’s what the goal should be all about: fat loss.
As mentioned, weight loss really means nothing it if all you are doing is losing water weight along with burning up muscle tissue.
Your goal should be to lose pure belly fat.
So shoot for a small, manageable and natural weight loss goal every week and before you know it over the next year you’ll see a personal transformation that will amaze you!
6. View Losing Weight as a Journey, Not a Destination
Embarking on a weight loss journey is not a fad or a temporary trip like a vacation anywhere you go somewhere and then come back.
Weight loss requires a lifestyle change that needs to be permanent if you want your results to be permanent.
This is a common weight loss mistake that most people make when trying to lose belly fat.
People treat it as something they’re going to do for a short period of time and then revert back to their previous way of life.
This is a big mistake which always results in failure.
In order to lose weight and keep it off, you need to keep doing what you did in order to get there in the first place.
So this means you need to continue to adopt a new way of eating, perform regular exercise at least three days per week and incorporate the proper supplementation into your lifestyle.
It’s all a matter of creating new habits.
Think about it for a minute.
Everything that you do every day is a habit. And these habits create your way of life, or lifestyle.
By creating new habits that are healthy, you are going to be creating a whole new way of life for yourself.
And the weight that you lose will be a permanent part of the new you, not just a phase that you go through.
Best of all though, will be the new found joy that you have for life.
So don’t view your weight loss journey is something that is temporary. Accept the fact that this is your new way of life and enjoy each and every day of it.
7. Know That Your Success isn’t Measured by the Scale
Getting caught up in the numbers on the scale is one of the easiest ways to sabotage yourself, kill your motivation and destroy your dreams of attaining the lean and sexy physique you desire.
The number on the scale is just that; it’s just a number.
That number doesn’t mean success or failure.
You see, it’s not all about losing weight; it’s about losing fat.
So if your body burns up a pound of fat while simultaneously building a pound of muscle, the scale would show that you didn’t lose any weight.
But in reality, since muscle is denser than fat and takes up a whole lot less space, losing a pound of fat and gaining a pound of muscle the same time would result in some serious inches lost!
So the absolute best way to measure your success is by how many clothes sizes that you drop.
There are probably people that you know who have dropped three sizes but didn’t lose that much weight because they actually built muscle and burned fat at the same time.
And in this case, you will look absolutely amazing!
So quit making the mistake of judging your success by the numbers on the scale and instead go by what you see in the mirror.
This is what you really want isn’t it?
That’s the bottom line; we all want to look better naked!
8. Focus Only On The Positive
No matter how bad things seem to get on your program, focus on the positive and you will stay motivated to keep pressing forward.
What this means is that you should not focus on missing the lifestyle of tasty fattening foods and lazy afternoons and evenings that you may have come accustomed to over time.
Instead, keep your mind attuned to all of the great new and exciting things that are now in your life.
Focus on the new foods that you are getting acclimated to and the new recipes that you get to experiment with.
Focus on the achievements that you make in your workouts such are a new personal best on an exercise that you may have been struggling with.
You can also focus on all of the new friends and acquaintances that are now in your life, all because of your commitment to your new positive and healthy lifestyle.
9. Make Quality Investments in Your Health
Some so called health experts may tell you not to spend your money on anything such as weight loss supplements, protein powders, diet programs, training programs or even things such as weight loss hypnosis.
But in reality, all of these things are actually great tools that you can use to break through plateaus and help you lose the greatest amount of weight in the least amount of time on your weight loss journey.
If you’re going to spend your money on tools to help you in your battle against belly fat, be sure and spend your money wisely.
Invest in only the best weight loss products that your money can buy.
You always get what you pay for so make sure that you are only paying for the best.
Results are everything and user reviews have proven time and again that any of the cheap weight loss products that are a dime a dozen (such as most of the products you have seen on TV) are no better than doing nothing at all.
It’s no different from buying a Mercedes Benz C-Class as opposed to a Toyota Prius.
There’s going to be a huge difference in the quality of handling and overall performance the high-end luxury Mercedes as opposed to the Toyota.
Just go take one for a test drive and see for yourself.
So take care and only spend your money on the highest quality weight loss products that are actually going to be beneficial for you.
If you’re not going to buy the best then you might as well not buy anything at all.
10. Harness The Power Of Weight Loss Affirmations
Affirmations are nothing new and have been used successfully to stay motivated by great achievers for decades.
As a matter of fact, the magic of writing out positive affirmations has been made popular by so many new age teachers, both of the present and of the past.
Positive affirmations are used all of the time by some of the most successful people in the world as a means for programming their minds to achieve greatness.
So, it’s no surprise that affirmations specifically for weight loss can help to work wonders for you too, especially if you are at a point in your journey that you are starting to struggle.
You too can tap into the power of these simple, yet powerful messages by creating ones that are specific to your personal goals.
Here are 21 awesome weight loss affirmations that you can start out with. You can even edit them to suit your personal needs.
- Every day in every way I am getting stronger and leaner; feeling better and better.
- Every cell in my body is filled with health and alive with vitality.
- I easily avoid junk food and choose only healthy and nutritious foods that my body needs.
- Every day is a new day filled with hope, happiness and health.
- Today I am overflowing with the energy and focus to give 100% to everything I do.
- My body is healthy, my mind is sharp and I am determined to achieve my fat loss goals.
- Day by day, in every way, my workouts are becoming easier and easier.
- Every day I am closer and closer to my ideal weight and the exact body that I desire.
- I have within me everything I need to achieve my ideal weight.
- My workouts are productive, progressive and I enjoy them more and more each day.
- Electrifying energy surges through me and I train harder today than ever before.
- I have the strength and ability to conquer my weight loss challenges with ease and continue to progress forward.
- I believe in myself even when nobody else believes in me; I know I can do it!
- My thoughts are filled with positivity and my body responds to these thoughts in a positive way.
- Today I let go of my old self defeating habits and create new positive and healthy ones.
- I acknowledge the determination within me; my confidence is now soaring.
- My future body is the ideal projection of what I visualize now.
- Through my hard work and dedication, I will achieve my ideal body much sooner than I expect.
- I am conquering my workouts with ease and effortlessly defeating my food cravings each and every day.
- My obstacles are clearing before me; my path leads only to success.
- I wake up today with the strength to succeed and the heart to persevere.
11. 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.
12. 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.
13. 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.
14. 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.
15. 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”.
16. 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.
17. 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.
18. Move Forward Quickly After Mistakes
There’s no doubt that you will make pretty bad 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.
19. 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.
20. 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.
21. 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.
22. 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
23. 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.
24. 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.
25. 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.
26. 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.
27. 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 Secret To Success 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.
Stay Motivated and Stay in the Game!
Staying motivated can be quite the challenge, but if you follow the five suggestions outlined above, you may find yourself finally able to stay on track and blast through your plateaus.
Remember, achieving your ultimate physique takes time, so make a commitment to stay in the game for the long haul; you’ll be glad you did!
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.