15 Weight Loss Motivation Tips and How to Stay Motivated

3 women doing a plank with a smile n their faces. Weight loss motivation tips

Have you ever set a weight loss goal and then somehow failed to reach it?

You’re not alone.

Losing weight can be hard. But staying motivated to lose weight can be even harder.

It’s easy to start out with a lot of energy and excitement, but that can quickly fade when the results don’t come as quickly as you’d like.

The truth is, the motivation to exercise and lose weight will come and go. But it’s up to you to push through the tough times when you have no motivation and keep pushing to achieve your goals.

Although the motivation to lose weight will never be consistent, it’s important to create environments that will help you stay motivated to lose weight and reach your weight loss goals.

Here are 15 weight loss motivation tips that will help you stay motivated on your weight loss journey. From setting small goals to finding a supportive community, these tips will help keep you on track. So read on and get started!

Commit To Yourself

woman doing a bicycle crunch

When you make the decision to commit to yourself, you are more likely to achieve your goals and remain motivated. Having a committed attitude will also help you stay positive and push through any obstacles that may come your way.

So take the time to set some goals and make the decision to commit to them for better or worse. Because you are worth it!

Set Realistic Goals

Measuring tape placed on top of bathroom scale

As with any goal, setting realistic goals and realistic expectations can help you stay motivated along your weight loss journey. When you set realistic achievable goals, you are more likely to reach your goals and see results.

When you see the results of all your efforts, you are more likely to stay motivated and keep working hard.

However, if you aren’t seeing any results, you’re more likely to lose your motivation and give up altogether.

So if you’ve set a really big weight loss goal that seems nearly impossible, break it down into smaller achievable goals. By breaking down your goal into smaller goals, you’re more likely to achieve them and keep your weight loss motivation levels high.

Keep a Weight Loss Journal

Woman writing in a notebook

A weight loss journal can be a great tool to help you stay motivated to lose weight.

A weight loss journal, food journal, or fitness journal, is a diary of your daily food intake, physical activity, and/or calorie intake. It can help you keep track of your progress, allow you to see how you’re doing, and identify areas where you may need to make changes.

Seeing your progress in writing can be really inspiring, especially when you’re having a tough day. It can also help you identify patterns in your eating and exercise habits, so you can make changes if needed and keep you motivated to keep going.

So consider keeping a journal with you at all times.

Practice Positive Self Talk

Woman looking happily at herself in the mirror

Your motivation to lose weight often starts with self-talk.

Self-talk is the conversation that you have with yourself in your head. It can be positive or negative.

Positive self-talk is more likely to help you keep your motivation levels higher as it is encouraging and upbeat. Negative self-talk is more likely to cause you to be less motivated to lose weight because it is critical and pessimistic and can have a negative impact on all your weight loss efforts.

So, what does that mean?

It means that you focus on speaking kindly to yourself and building yourself up instead of tearing yourself down. It means that you choose thoughts that inspire you to keep going instead of thoughts that make you want to give up.

When you make a mistake, tell yourself that you can do better next time. When you feel like you can’t keep going, remind yourself that you are strong and capable. Be your own cheerleader, and give yourself the support that you need to succeed.

Practicing positive self-talk is important for weight loss motivation because it can help you to stay focused on your goals, overcome challenges, and believe in yourself. When you believe in yourself, anything becomes possible.

So start practicing positive self-talk today, and see how it can help you reach your goals and even change your life.

Weigh Yourself Daily

In addition to your weight loss journal, weighing yourself once a day and keeping track of your weight in your weight loss journal, can help you stay motivated.

Although the topic of weighing yourself daily is quite controversial, there is research to support the fact that individuals who weigh themselves daily, lose more weight than those who weigh themselves less often.

However, as with anything, it’s important to recognize when and if it is doing more harm than good.

You can always read more on the topic here on my blog, where I go into detail about how often you should weigh yourself and if you should too.

Find an Activity You Enjoy

When it comes to staying motivated, finding a physical activity you enjoy doing is essential. Not only will it help to keep you motivated, but it will also make the process more enjoyable. When you enjoy something, you’re more likely to stick with it.

There are countless benefits to finding an activity you love. First, it will help you to stay focused and committed. Second, it will make working out feel like less of a chore. And third, it can boost your mood, and energy levels, and can help keep you at a healthy weight.

All of these factors can contribute to your success.

So if you’re looking to slim down, be sure to find an activity or workout that you enjoy and make it a part of your regular routine.

Join a Community

Embarking on a new journey, let alone a weight loss journey can be very daunting and sometimes lonely. However, joining a community can provide anyone with more weight loss motivation.

A community can be many things – a group of people with similar interests, a shared goal, or simply a sense of belonging. Whatever form it takes, joining a community can be beneficial for anyone walking on the same path.

When it comes to weight loss motivation, a community can provide support and accountability that helps to keep you on track. Seeing other people succeed can also inspire you to reach your own goals.

Additionally, a community can offer helpful resources and advice from people who have been in your shoes before. From online forums to in-person meetups, there are many different types of communities available to join.

So if you’re looking for weight loss motivation, consider finding a community that feels right for you. Joining a community can help to make your weight loss journey more enjoyable and successful.

Get Enough Rest

Getting enough rest is important for weight loss motivation. When you’re well-rested, you have the energy and focus to make healthy choices and stick with your weight loss plan. When you’re tired, it’s easier to give in to cravings and make unhealthy choices.

Getting enough sleep also helps regulate hormones that control hunger and fullness, making you less likely to overeat. In addition, studies have shown that lack of sleep can lead to weight gain.

So if you’re looking to lose weight and stay motivated, be sure to get plenty of rest!

Identify Your Triggers

When trying to lose weight, it is important to identify your triggers. A trigger is anything that causes you to lose motivation or make poor food or health-related choices.

For example, stress is a common trigger. When you are feeling stressed, you may turn to comfort food as a way to cope, which is completely understandable. Other common triggers include boredom, fatigue, and social pressure.

If you can identify your triggers, you can develop strategies for dealing with them. For example, if boredom is a trigger, you can make sure to always have healthy snacks on hand so that you don’t end up eating junk food out of boredom.

If stress is a trigger, you can try relaxation techniques or exercises to help reduce your stress levels.

By being aware of your triggers, you can set yourself up for success in reaching your goal weight and keeping your motivation levels high.

Plan Ahead

Woman sitting on the floor with her laptop eating an apple, planning ahead

Losing weight is a challenge for many people, but it’s one that can be made much easier with a little bit of planning.

When it comes to weight loss motivation, the biggest obstacle is often staying on track when faced with temptations and cravings. If you have a plan in place, however, it becomes much easier to resist temptation and stay focused on your goals. Planning ahead also allows you to map out a strategy for success, setting yourself up for weight loss success in the long run.

By taking the time to plan ahead, you can increase your chances of achieving your weight loss goals and finally reaching your ideal weight.

Celebrate Small Wins

Two women doing a high five to celebrate a win

While weight loss journeys can be a long and difficult journey, it’s important to celebrate your small wins along the way to stay motivated.

After all, weight loss is not just about the end goal, but about making healthier choices day by day.

So, what does it mean to celebrate your small wins? It means rewarding yourself for making healthy choices, no matter how small. It could be something as simple as giving yourself a pat on the back for skipping dessert or going for a walk after dinner.

Whatever it is, celebrating your small wins is a great way to stay motivated to lose weight and achieve your desired goal. Not only will it help to keep you focused on your goals, but it will also help to remind you that every little choice counts.

Additionally, celebrating your small wins can help feel confident and make it easier to stick with your weight loss plan.

So next time you make a healthy decision, take a moment to celebrate your small win – it just might be the motivation you need to keep going.

Stay In Your Lane. Stop Comparing Yourself.

One of the most common pieces of advice you’ll hear when trying to lose weight is to stop comparing yourself to others. It can be easy to get caught up in what other people are doing and how they’re progressing, but it’s important to remember that everyone is on their own journey.

Comparisons can be very discouraging, so it’s important to focus on your own progress and celebrate your own successes. When you lose weight, it’s a personal victory, regardless of what anyone else is doing. Keeping this perspective will help you boost your motivation and focus on your own goals.

So next time you’re feeling down about your weight loss progress, remember that comparison is the thief of joy, and focus on what you’ve accomplished. You’re on your own journey, and you deserve to be proud of your accomplishments.

Practice Gratitude

Woman with her arms extended appearing grateful

Losing weight is a journey. It’s a chance to explore new things, both about yourself and the world around you. It’s an opportunity to learn and grow, to become the best version of yourself. But losing weight can also be difficult, both physically and emotionally. There will be days when you feel like you can’t do it when all you want to do is give up.

However, one way to stay motivated throughout your journey is to practice gratitude.

Gratitude is the practice of being thankful for what you have, even when things are tough. When you focus on what you’re grateful for, it can help you to appreciate the good in your life and feel more positive about your situation. 

When you’re feeling down, take a moment to appreciate your strength and resilience. Remember all the times you’ve made it through tough situations before.

Be grateful for your support system, for your health, and for all your progress. Gratitude will help you stay motivated when losing weight because it reminds you that even on the hardest days, there are still things to be thankful for.

So don’t forget to practice gratitude, on the good days and the bad. It just might be the thing that gets you through to your goal.

Change Your Environment

When it comes to motivation, changing your environment can be a helpful way to stay motivated.

Our environments are full of cues that influence our behavior, so making changes in our surroundings can help support our weight loss goals. For example, if you typically eat unhealthy snacks when you’re watching TV, try keeping the snacks out of sight or replacing them with healthier options.

If you eat out frequently, look for restaurants that offer healthy choices. Or, if you tend to overeat when you’re at home, make sure your kitchen is stocked with healthy foods and avoid temptation by not keeping tempting foods in the house.

By making small changes in our environment, we can support healthy eating habits and set ourselves up for long-term success.

Seek Help From a Professional

Sticking to a weight loss program can be pretty difficult to do on your own. You may start to feel overwhelmed by the task, or simply not know where to start and begin to lose motivation altogether.

However, seeking help from a health and/or fitness professional like a registered dietitian or a personal trainer can provide the guidance and support necessary to help you reach your weight loss goals.

For example, a personal trainer can help create a customized workout plan based on your unique needs and abilities. They will also help you to set realistic goals and stay motivated throughout your journey. In addition, they can also provide accountability and support, which are essential for success.

In addition, a registered dietitian can help you lose weight and stay motivated by providing you with a personalized meal plan, along with encouragement and support.

By seeking help from a health professional, you can increase your chances of success. If you’re finding it difficult to keep yourself motivated, don’t be afraid to ask for help.

You’ll be glad you did!

Final Thoughts

Losing weight can be difficult, but it is important to remember why you are doing it. Keeping your motivation to lose weight can help you stay on track and reach your goals.

Remember to set realistic goals and take small steps to reach them. Be patient and celebrate every accomplishment, no matter how small. Most importantly, don’t give up on yourself.

With perseverance and determination, you can keep yourself motivated and achieve weight loss success!

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