22 Ways to Stay Motivated to Lose Weight

22 Ways to Stay Motivated to Lose Weight

Being properly motivated when you are trying to lose weight is a must. Weight Loss Motivation is pretty important thing. If you don’t have weight loss motivation you will probably end up sticking to your current weight. Or you could gain even more weight. So in order to stay motivated you need to find something that is always pushing you to do more and more. When you are working you need motivation to finish the job, so it’s the same here when you are trying to lose weight. So here are 22 ways to stay motivated to lose weight.


  1. Quiz Yourself

If you are in need in instant dose of weight loss motivation, take this quick, healthy-habit quiz. This is used with a diet as an example, but you can plug in any behavior that you are trying to maintain. Answering these short questions often will boost your motivation just enough to remind you of why you started your weight loss diet plan in the first place.

  • If I stop my diet, how will I feel in six months or one year from now?
  • How will my family and friends be affected if I stop my diet?
  • If I stop my diet, what will my health be like?

They may seem as simple questions, but they will help you to put yourself on the right track.

  1. Clean Out Your Closet

If you are having trouble to stick with your weight loss inspiration, practice integrity in other parts of your life, suggest many conditioning coaches. You can finally clean out your close, make good on your promises to family, co-workers or friends, and pay off your debts.

By practicing to stick with your promises or commitments you’ve made in other parts of your life you will be able to strengthen your own subconscious belief that you can go through with your weight loss strategy that you’ve promised yourself.

  1. Confront Your Fears

It may not seem as a weight loss motivation, but your fears and beliefs are the main reason you are holding back. For example, if you’ve been trying to lose weight by working out regularly but every time you find yourself avoiding going for a run outdoors or the gym, ask yourself what is the real reason.

Do you really not want to work out? Or you are just too embarrassed to show your body? In order to help to defeat your fear, make a list of other choices that can keep you moving like sweating with a friend in a place you feel comfortable or doing a workout at home.

  1. Set Goals Beyond the Scale

Sometimes even though you are doing everything right, the scale won’t budge or the weight just doesn’t seem to come off as quickly as planned. Don’t let the number on the scale to discourage you. You can measure your progress in other ways like setting goals for fitness, running farther, sticking to your routine each day or week and mark each of these mini goals.

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Or you can simply set goals for your diet such as staying in your calorie range as many days as possible, drinking 64 ounces of water per day, packing your meal for work each day, and celebrate after reaching these goals. Celebrating each goal when accomplished is a excellent way to stay motivated to stick with your weight loss diet, even on days or sometimes weeks when the scale doesn’t seem to show your progress.

  1. Cultivate Compassion

According to many studies, if you find yourself feeling really unmotivated or particularly down on your body, you should try changing your focus to self-appreciation. Instead of beating yourself up for not losing any weight this week, be grateful for how your body moves and all the things it does for you. You should change your focus from how you look to how you function, meaning cultivating gratitude for your limbs, senses, and your ability to dance, run and walk.

Cultivate Compassion - Weight Loss Motivation

  1. List Your Reasons for Losing Weight

Looking better on the beach is an excellent valid reason for wanting to lose weight, but even though it is truly inspiriting sometimes it’s not enough to keep you inspired for the long haul. Instead of having one solid reason, you should make a running list of all the things that are better about your personal life when you are at a lighter weight. Your “reason list” could include things like being healthier, improving your confidence, having more stamina, shopping for fun fashions, setting a good example for your kids.

Once you have written out your list, keep it handy and try to read it often, especially when you are feeling down to remind yourself why it’s worth staying on the right track. Want to Lose Weight? This Easy Weight Loss Diet Will Change Your Life

  1. Recruit Gift Givers

Giving yourself gifts along the way is great in theory but though in practice your schedule is already jam-packed! You could make it more fun and realistic by including some of your friends. You could try giving $20 to several of your friends to buy a surprise gift for you. Afterwards for each 10 pounds you lose or you can determine the interval yourself, you can open one of the surprise gifts that your friends bought for you for a really fun and surprising reward along your journey.

  1. Surround Yourself with Health

Try and make your home to reflect the new you. Fill your fridge with healthy, prepped foods in clear containers, present fruit in beautiful bowls on counter tops, keep the dirty laundry off exercise equipment, get a shoe rack to display your running shoes right by the front door etc.

Making your environment to reflect your weight loss and diet intentions can make it much easier for you to stay on the right track.

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  1. Silence Your Inner Critic

Almost all people have a bad habit of using self-criticism as a motivational boost, especially when it comes to weight loss inspiration, but not only doesn’t motivate, it could actually destroy your efforts.

When we go into self-critical mode we are actually engaging the portion of our brain that’s linked into our fight-flight survival reflex. This mode increases our stress hormone which in results will cause cravings for fatty and sweet foods. When you find yourself in this mode, place your hand on your heart and take a few deep breaths. Just by holding it there and breathing deeply can help you to change your physiological state, mute the negativity and allow you to look in the mirror and have a fresh experience.

Silence Your Inner Critic - Weight Loss Motivation

  1. Ditch the Daily Weigh-In

Often the scale is a really helpful tool for measuring your progress, but many people get in the habit of weighing themselves too often. According to some studies, people maintain their weight better by weighing in daily, but the same can’t be said for losing weight.

Weighing in on daily basis will only reduce your diet motivation with a roller coaster of emotions and may lead you into freaking out by temporary up-ticks in the scale which has no connection with body mass or body fat. So stepping on the scale every two weeks is a better option to track your progress.

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  1. An Instagram Day

Many people say that a picture is worth a thousand words, and these days it’s easier than ever to make a personal weight loss motivation gallery. You could track your progress by creating a weight loss journal via Instagram or you can use any other similar photo app. Daily photos are recommended after a great workout or during a healthy meal. These photos can help you to see the changes in your body that you may not see on the scale. Also a great benefit is that you can see a wide variety of before and after pictures to choose from when you’ve achieved your goals.

  1. Hang Your Weight Loss Motivation by the Mirror

It doesn’t matter if it’s your favorite pair of skinnies or a teeny bikini, putting a special piece of your clothes on display is a great daily motivator booster. Choose something you will look forward to wearing and hang it close to your mirror. Think of visualizing yourself wearing it and how good will you feel! Since it’s something that you already own, it’s much less likely to be an unrealistic goal and will help spike your weight loss motivation to keep hitting the gym.

  1. Give Yourself Some Tough Love

Although picturing yourself wearing your ideal bikini can be really motivating, but for some people just by imagining what might happen to them if they don’t lose weight can be even more inspiring. Ask yourself what your life will be in five or 10 years from now if you just stay on the same track that you are currently on.

Try to imagine how badly you will feel and how much they’ve missed out in life, however keep in mind that it’s absolutely critical if you are honest with yourself at this point. It’s pretty easy to sugarcoat things and pretend like everything its okay. It’s not okay!

  1. Why Do You Exercise?

If you want really bad to stay motivated to lose weight, the first thing you need to do is to find out what actually motivates you. For instance, if you are inspired by your family you should focus on how working out will help you remain in your kids lives well into your old age. Take this whole plan to next level by including your family like hitting the gym with your husband, cook healthy meals for the coming week together on weekends, playing tag with your children’s etc. In order to change your plan of behavior, you first have to recognize your plans and why they exist. If you can put that healthy weight loss motivation in a new course of action, your goals will automatically seem more compelling and achievable.

Why Do You Exercise? - Weight Loss Motivation

  1. Get Competitive

When you are looking to lose weight, a little competition is a great motivational booster! Some studies show that social influence of team-based weight loss competitions can help you lose up to 30 percent more weight than you would if you workout alone. Another interesting fact is that team captains lose more weight than team members, likely due to their position and involvement in the group competition. So what are you waiting for? Get a group of co-workers or friends and lead your team to victory!

  1. Stop Trying So Hard

When it comes to staying motivated to losing weight you can compare it to the amount of the fuel in a car and that means that you don’t need the motivation tank to be full in order to drive, you just need to stop it from running empty. Stop wasting your time and energy on staying highly motivated because motivation has a natural rhythm. Most of the people see a drop in motivation as a signal of failure but this is not correct. If you see that your weight loss motivation is going down, give yourself a pause from your diet or workout plan for one to three days. The main problem with weight loss motivation is that the more people are trying to catch it, the more elusive it becomes.

Just by letting things to run to natural course and at the same time having a set of habit-changing skills like having a meal plan for the week, you will stay on the right track and your weight loss motivation levels will run their natural course. Take a look: 15 Biggest Mistakes You Do When Trying To Lose Weight

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  1. Steer Clear of Super-Skinny Models

Posting photos of super thin models may seem like a great idea to stay motivated when you are looking to lose weight, however according to new researches, it’s more likely to slow down your progress. In one study done in Netherlands women who wanted to lose weight were divided into two groups. The first group was given a journal with a neutral logo image on the front. The second group was given a food journal with pictures of thin models on the front and interior pages. The group with neutral logo journal lost weight. Those who were with a journal with super thin model on their cover gained weight.

The researches said that the images of models discouraged the woman by making unrealistic self-standards. Looking at pictures of much-thinner women while logging food intake may have made them feel like they’d never be able to achieve that look and after a while they stopped trying. Instead of boosting your motivation by comparing yourself to unrealistic fashion models, stay motivated by posting images of you are your healthiest weight for inspiration.

  1. Build Your Weight Loss Motivation Plan

Any successful journey needs a plan that describes its mission and specifics on how to achieve it. However without one, you have no idea where your starting point is, where you’re going, or how you’ll get there. You should treat your goals as a business objective for instance, if you were trying to make something for a client, you probably wouldn’t start out without a plan.

Once you know exactly what you want to achieve and your deadline, work backwards to create a monthly plan of action with achievable and specific goals for losing weight.

Build Your Weight Loss Plan - Weight Loss Motivation

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  1. Plant a Carrot Halfway

Giving yourself rewards for reaching your goals is a great idea. However, some undertakings can take months or sometimes years to achieve. So you risk knocking the wind out of your sails before you get close. Instead of waiting until you’ve reached the big finish line to give yourself a reward for weight loss, you should plan something really amazing once you’ve reached your halfway goal for example a trip to that spa in the Bahamas. You will be less likely to throw in the towel when things get tough around that midpoint marker.

  1. Focus on a Feeling

Most of the people get frustrated by focusing on a specific number on the scale, or even a task we must do in order to reach our goal such as working out, which is a pretty fast way to shut down your motivation. Put your focus on your mood after you’ve eaten a healthy meal or how you feel after a great workout. You should keep in mind that weight loss motivation doesn’t always have to come before an activity. You will get all the benefits of burning calories if you just put your focus on how you feel each time you workout, plus the reinforcement of remembering how good it felt to do it, which should increase your inspiration to do more.

  1. Act “As If”

Don’t spend your time waiting until you lose the weight to take that vacation you deserve, try that dance class or visit an old friend. Live your goals now and enjoy them along the way. Just imagine that you are already at your goal weight. How do you feel? What would you drink? What would you eat? How would your day look? What are you putting off doing until you reach that goal?

Make a schedule now ant shift your mindset from punishment mode to a rewarding and empowering one in order to stay motivated to lose weight.

  1. Turn to Your Smartphone

On this day we have a thousand of weight loss apps available where instant weight loss motivation is just a tap away. Whether you can’t muster the motivation to prepare dinner try a healthy eating app like “BigOven” to find recipes based on what’s already in your pantry. If you need a little support download Fitocracy to team up with a buddy. Or if you are just looking for a new way to get moving you should try Zombies, Run!. There’s a great apps to help you to keep your motivation.

22 Ways to Stay Motivated to Lose Weight

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