15 Ways to Stay Motivated to Lose Weight

Motivations for weight loss can vary from person to person. Find your motivation by identifying why you want to lose weight, establishing your goals, and seeking support.

Beginning and maintaining a healthy weight loss plan can appear impossible at times.

Frequently, individuals lack the motivation to begin or lose their motivation to continue. Fortunately, motivation is something that can be developed with effort.

Here are 15 Ways to Get Motivated to Lose Weight.

Determine Your Motivation for Weight Loss

Clearly define and document the reasons you want to lose weight. This will assist you in remaining committed and motivated to achieve your weight loss objectives.

Try to read them daily and use them as a reminder when you’re tempted to deviate from your weight-loss goals.

You may want to lose weight to prevent diabetes, keep up with your grandchildren, look your best for an upcoming event, boost your self-confidence, or fit into a specific size of jeans.

Many people begin weight loss at their doctor’s suggestion, but research indicates that people are more successful when their motivation comes from within.

Have Realistic Expectations

Numerous diets and diet products promise rapid and straightforward weight loss. Most practitioners, however, recommend losing no more than 1–2 pounds (0.5–1 kg) per week (Reliable Sources).

Setting unachievable goals can result in feelings of frustration and lead to quitting. In contrast, achieving attainable objectives results in feelings of accomplishment.

Also, individuals who achieve their self-determined weight loss goals are more likely to maintain their weight loss over time.

According to a study that analyzed data from multiple weight loss centers, women who anticipated losing the most weight were likelier to drop out of the program.

The good news is that a modest weight loss of 5–10% of one’s body weight can significantly impact one’s health. If you weigh 180 pounds (82 kilograms), that’s only 9–18 pounds (4–8 kilograms). 13–25 pounds (6–11 kg) if you weigh 250 pounds (113 kg).

Losing 5–10% of your body weight can improve your health.

• Improve blood sugar control
• Reduce the risk of heart disease
• Lower cholesterol levels
• Reduce joint pain
• Reduce the risk of certain cancers

Focus on Process Goals

Many individuals attempting to lose weight set only outcome-based objectives or objectives they wish to achieve.

Typically, a result goal will be your desired final weight.

However, focusing exclusively on outcome goals can demotivate you. They can frequently leave you feeling overwhelmed and distant. (source)

Instead, It would be best to establish process goals or the actions you will take to achieve the desired outcome. Exercising four times per week is an example of a process goal.

A study of 126 overweight women participating in a weight loss program found that those who focused on the weight loss process were likelier to lose weight and less likely to deviate from their diets.

Consider SMART goals when setting ambitious objectives. SMART is an acronym for:

• Specific
• Measurable
• Achievable
• Realistic
• Time-based

Some examples of SMART goals include:

• I will walk briskly for 30 minutes five days next week.
• I will eat four servings of vegetables every day this week.
• I will only drink one soda this week.

Pick a Plan That Fits Your Lifestyle

Find a weight loss plan to adhere to, and avoid those nearly impossible to maintain.

Although hundreds of different diets exist, most are based on calorie restriction.

Dieting persistent yo-yo dieting is a predictor of future weight gain.

Avoid restrictive diets that eliminate certain foods. According to research, those with an “all or nothing” mentality are less likely to lose weight.

Consider instead creating your customized plan. The following dietary practices have been shown to aid in weight loss.

• Decreasing calorie intake
• Reducing portion sizes
• Reducing the frequency of snacks
• Reducing fried food and desserts
• Including fruits and vegetables

Keep a Weight Loss Journal

Self-monitoring is essential for motivation and success in weight loss.

According to research, people who record their food intake are likelier to lose and keep weight off.

To properly maintain a food journal, however, you must record everything you consume. This includes meals, snacks, and candy you stole from a colleague’s desk.

Additionally, you can record your feelings in your food journal. This can help you identify your overeating triggers and find healthier coping mechanisms.

You can keep food diaries using pen and paper, a website, or an app. All have been demonstrated to be effective.

Celebrate Your Successes

Weight loss is difficult, so celebrate your victories to stay motivated.

Give yourself credit for your accomplishments. Social media and weight loss websites with community pages are excellent venues for sharing successes and receiving encouragement. When you feel pride in yourself, your motivation will increase.

In addition, remember to celebrate behavior changes, not just reaching a certain weight.

For instance, if your goal was to exercise four times per week, you could take a bubble bath or plan a night out with friends.

In addition, you can boost your motivation by rewarding yourself.

Nevertheless, it is essential to select appropriate rewards. Avoid giving yourself food as a reward. Avoid offering so expensive prizes that you would never purchase them or so insignificant that you would still accept them.

The following are examples of effective rewards:

• Getting a manicure
• Going to a movie
• Buying a new running top
• Taking a cooking class

Find Social Support

People need consistent encouragement and positive feedback to remain motivated.

Inform your close family and friends about your weight loss objectives so they can support you.

Many individuals also find it beneficial to find a weight loss partner. You can exercise together, hold one another accountable, and support one another throughout the process.

Additionally, involving your partner can be beneficial, but you should also seek support from others, such as your friends.

Consider joining a support group as well. It has been demonstrated that both in-person and online support groups are beneficial.

Make a Commitment.

According to research, those who commit a public are more likely to achieve their objectives.

Telling others about your weight loss objectives will increase your accountability. Consider sharing them on social media after informing your immediate family and friends. The more people you share your goals with, the greater your responsibility will be.

Consider purchasing a gym membership, a package of exercise classes, or registering in advance for a 5K. If you have already invested, you are more likely to follow through.

Think and Talk Positively

Those with optimistic expectations and self-assurance in their ability to attain their objectives tend to lose more weight.

Additionally, individuals who use “change talk” are more likely to carry out their plans.

Change talk consists of articulating your commitment to behavioral changes, the rationale behind them, and the steps you will take to achieve your objectives.

Therefore, you should begin to speak positively about your weight loss. Also, verbalize your steps and commit your thoughts to paper.

On the other hand, research indicates that individuals who spend much time fantasizing about their ideal weight are less likely to achieve their objective. This is known as mental indulgence.

Instead, it would be best if you contrasted in your mind. To mentally counter, spend a few minutes imagining reaching your target weight, followed by a few more minutes imagining any potential roadblocks.

In a study of 134 participants, dieting goals were either mentally indulged in or mentally contrasted. Those who differed in their thoughts were more likely to act. They consumed fewer calories, exercised more, and consumed fewer foods high in calories.

This study demonstrates that mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into believing you have already achieved your goals and prevent you from ever taking action to complete them.

Plan for Challenges and Setbacks

Everyday stressors will inevitably arise. Finding ways to plan for them and developing appropriate coping skills will enable you to remain motivated regardless of what life throws.

There will always be occasions to attend holidays, birthdays, and parties. And there will always be work and family-related stressors.

It is essential to begin problem-solving and brainstorming about these potential obstacles and setbacks in weight loss. This will prevent you from straying and losing motivation.

Many people seek comfort in food. This can quickly cause them to abandon their weight loss objectives. Developing suitable coping skills will prevent this from occurring.

Studies have shown that those with better stress management and coping skills will lose more weight and keep it off for longer.

Consider using some of the following techniques to manage stress:

• Exercise
• Practice square breathing
• Take a bath
• Go outside and get some fresh air
• Call a friend
• Ask for help

Don’t forget to account for holidays, social events, and dining out. You can investigate restaurant menus beforehand and locate a healthy option. You can bring a healthy dish to a party or consume smaller portions.

Avoid Perfection and Forgive Yourself

Weight loss is achievable without perfection.

You are less likely to achieve your goals with an “all or nothing” mentality.

If you are too restrictive, you may say, “I had a hamburger and fries for lunch, so I might as well have pizza for dinner.” Instead, try saying, “I had a big lunch, so I should aim for a healthier dinner.”

And avoid punishing yourself when you commit an error. Self-defeating ideas will hinder your motivation.

Instead, pardon yourself. Remember that a single error will not prevent you from making progress.

Learn to Admire and Value Your Body

Multiple studies have shown that individuals who dislike their bodies are less likely to lose weight.

Enhancing your body image can help you lose weight and keep it off.

In addition, those with a positive body image are more likely to choose a diet they can stick to and try new activities to help them achieve their goals.

The following activities can contribute to a more positive body image:

• Exercise
• Appreciate what your body can do
• Do something for yourself, such as getting a massage or manicure
• Surround yourself with positive people
• Stop comparing yourself to others, especially models
• Wear clothes you like and that fits you well
• Look in the mirror and say what you want about yourself.

Find an Exercise You Enjoy

Physical activity is an essential component of weight loss. In addition to helping you burn calories, it also improves your health.

You enjoy and can adhere to the best type of exercise.

There are numerous types and methods of exercise, and it is essential to experiment with various options to find one you enjoy.

Consider your desired exercise location. Do you prefer being indoors or outdoors? Would you rather exercise in a gym or the convenience of your own home?

Determine whether you prefer exercising alone or with a group. Popular group classes assist many individuals in remaining motivated. However, if you dislike group classes, exercising is just as beneficial.

Finally, listening to music while exercising can increase motivation. People also tend to exercise for longer durations when music is playing.

Find a Role Model

Having a weight loss role model can help keep you motivated. To maintain your motivation, you must choose the right type of role model.

A picture of a supermodel on your refrigerator will not motivate you in the long run. Find a role model with whom you can quickly identify.

Possessing a relatable and positive role model may assist in maintaining motivation.

Perhaps you have a friend who has lost significant weight and can be a source of motivation. Additionally, you can search for motivational blogs or accounts of people who have successfully lost weight.

Get Professional  Help When Needed

When necessary, consult a professional for assistance with your weight loss efforts. People who are more confident in their skills and knowledge will lose weight.

This may involve finding a registered dietitian who can teach you about specific foods or an exercise physiologist who can instruct you on how to exercise correctly.

Additionally, many individuals appreciate the accountability that professional care provides.

Consider finding a psychologist or dietitian trained in motivational interviewing, which has been shown to assist people in achieving their objectives.