Fitness & Exercise

10 Proven Ways to Get Motivated to Lose Weight

Published - January 18, 2025
Reading Time: 5 minutes
Written by - Chiranjeev Jaiswal

What makes motivation so difficult to find?

Motivation: A Science of Motivation

Motivation fluctuates. Behavioural. According to psychology, motivation can come in two forms.

Intrinsic motivator: When doing something for yourself makes you feel good.
External Motivation: To perform something to obtain an external reward. For example, fitting into a certain dress or impressing others.

Intrinsic or In-built motivation is likely more likely to last. Knowing what motivates your motivation will help you stay motivated.

Myths about Motivation

Myth Be motivated before you begin.
- Reality Motivation comes first. Motivation usually comes after small wins.
Myth Motivation does not suffice.
- Reality To achieve lasting success, motivation and discipline are required.

Tip 1. Define Your "Why".

Sarah’s wake-up: A personal story

Sarah struggled for many, many years to lose weight. After her doctor informed Sarah that she had a high risk of developing diabetes, her entire life changed. She was very clear on her “why”. Her “why” was to ensure her and their children’s health. Once she had tied her goal to something meaningful, her motivation began to drop.

What is your Why?

Deep questions What are your reasons for losing weight? Ask “why?” repeatedly until emotional roots are revealed.
Documenting Your “Why:” Write your reasons down and display them somewhere you can see them daily.
Imagine the feeling you will have when you reach your goal.

Tip 2: Set realistic goals

Expert insight: The SMART Framework

Emily Carter, fitness expert and Dr. Emily Carter stresses the importance of SMART Criteria.

Specific For example, instead of saying “I wish that I can lose weight”, you can say: “I wish to lose at least 10 lbs.”
Measureable Monitor progress by weighing your body or measuring it weekly.
Start small. Realistically, you should lose 1-2 pounds each week.
Relevance Align the goals and “why”.
Time Limits: You can set a limit of time, like three months.

Case Study: John’s small victories

John set himself the goal of shedding 50 pounds. John decided not to look at the total but instead break his goal down into five-pound pieces. Small victories motivated him to keep going.

Tip 3 : Create a Support System

Accountability and the Power of Accountability

The Journal of Obesity published a study that found having a supportive network can increase your chances of achieving weight loss by as much as 45%.

Maria’s Tribe – Personal Story

Maria found friends in a group of local fitness enthusiasts. Maria was kept motivated by her friends, even when she had a bad day.

What’s the best way to develop your support network of friends and family?

Get yourself a buddy to work out with: Pick someone who shares the same fitness goals as you.
Online communities offer support and advice: Reddit platform r/loseit provides support.
Hire a coach. Professionals are able to offer motivation and guidance tailored to you.

Tip 4: Focus on Non-Scale Victories (NSVs)

NSV Examples

Fitting out old jeans
Sleep better and improve your sleep
Increase in energy levels
Stress reduction

Case Study: Emma’s Confidence Improvement

Emma’s stamina was better and she was now able to climb stairs without fatigue. She celebrated her victories and kept going.

Tip 5 - Make it Fun

How to have fun with the process

Enjoy New Exercise Activities to Excite You.
Game your Goals: Monitor your progress with apps like MyFitnessPal Fitbit.
Inspiration for music: Create playlists and get moving!

Kevin’s Dance Journey Personal Story

Kevin hated traditional exercises but loved dancing. Zumba allowed me to burn calories without feeling like it was a chore

Tip 6. Tame Your inner critic

Expert Insight: Cognitive Behavioral Techniques

Amanda Green is a psychologist from the University of California Berkeley who suggests changing negative self-talk.

You can substitute “I will never lose weight” with “I am making progress day by day.”
Prioritise effort over perfection.

Self-compassion is a Practice

Reward your efforts: You are a worthy participant.
Avoid Comparisons: Your journey is unique.
Be Patient: Sustainable change takes time.

Tip 7 : Plan for obstacles

Common Challenges and Solutions

For busy people, Plan ahead and prepare healthy meals or order takeout.
You may need to change your workout routine or re-evaluate how many calories you consume.
Mindful eating or alternative stress relievers:

Case Study: Lisa Prep Game

Lisa found it difficult to eat out. Her Sunday meal preparation helped her avoid impulse buys and stay focused.

Tip 8 : You can reward yourself without food!

Gift Ideas

New workout gear
Spa day
A weekend getaway

Case Study – Jake’s rewards system: A personal account

Jake purchased a new device for every 10 pounds that he lost. The milestones motivated him.

Tip 9 : Embrace Progress, Not Perfection

Examples of the 80/20 rule in the real world

Sarah managed to keep her balance using a strategy of 80/20 (healthy eating 80% and tolerances 20%).

Focus on habits that will last a long time

Create a sustainable daily routine.
Consistency more important than intensity

Conclusion : The Best Place to Start is Where You Are

Persistence motivates us, not perfection. Celebrate each small win and do not hesitate to ask for assistance. Both the journey as well the final destination are equally as important.

You can start today to become healthier and happier. You can begin today.

FAQs

What is the reason it’s so hard to keep motivation for losing weight?
Answer: It can be difficult to remain motivated due to the fact that motivation fluctuates. Motivation is affected by a variety of factors like anxiety, unrealistic goals and a lack of immediate outcomes. Set small, attainable objectives. Be proud of your achievements and tie them to a goal that is meaningful like improved energy or better health.
What can I do to begin my journey to lose weight if I’m feeling overwhelmed?
Answer Start small. Make a change to the way you do things for a couple of weeks, such as drinking more water or walking for 10 minutes every day. It’s more important to be consistent than perfect. By breaking your goals into manageable, smaller steps, you will gain confidence and lessen the feeling of overwhelming.
What should I do if I lose motivation after a setback?
Answer Rejections are a part of any journey. Consider them as a learning opportunity rather than being a slave to the negative. Examine what went wrong and make adjustments when necessary. Remember your goals in the future. Recognize your accomplishments and take your next steps.
How do I create a weight loss plan that keeps me motivated?
Answer Use SMART specific, measurable achievable, relevant and time-bound goals. Keep track of your progress and add small wins like more energy or better sleep to keep you on track.
Can social media help me stay motivated to lose weight?
Answer: Yes when used correctly. Be inspired by those who inform you, not those who advocate for unattainable standards. Communities on the internet, such as fitness forums and support forums are a great source of motivation and accountability.
How do I stay motivated when progress is slow?
Answer: Focus on small successes and small wins like feeling more energetic or sleeping better. A slow pace can result in more positive outcomes. Consistency is more important than speed.
What are some myths about weight loss motivation I should ignore?
Answer:
Myth It is important to be motivated prior to starting.
Real: Motivation is often an outcome of actions. It’s easier to gain momentum if you begin small.
Myth Motivation isn’t enough.
Truth Combining motivation with habits and discipline to achieve long-term success.
How can I avoid emotional eating when feeling demotivated?
Answer Be aware of your body’s signals for fullness and hunger. Find other ways to deal with the emotions that cause cravings. For instance, journaling or talking with a friend or even walking may help. Have healthy snacks on hand.
Are rewards helpful for staying motivated?
Answer: Absolutely! Positive reinforcement is accomplished by rewarding yourself with items that aren’t food-related like new fitness equipment or a trip to the spa or even a pastime. Rewards can be linked to certain milestones, such as completing the required number of workouts or a weight loss goal.
How do I maintain motivation once I reach my goal?
Answer: Shift your focus away from your goal and focus on maintaining an active lifestyle. Set new goals, such as increasing your strength or learning the latest fitness technique. Think about how far you’ve made it and be proud of your health lifestyle.