How To Stay Motivated To Lose Weight, 14 Simple Steps

How To Stay Motivated To Lose Weight, 14 Simple Steps

Why is it that some days you feel like conquering the world, and other days you feel like the world has conquered you? Is there a way to stay motivated to lose weight, forever?

14 simple steps to stay motivated to lose weight

You’ve had this feeling…

A week or two into a new diet or exercise regime and the motivation goes from a solid 10 down to a lousy 2.

Why doesn’t your body realize that you’re doing something good for it, and help you to stay motivated to lose weight?

Unfortunately, that’s not how it works.

Don’t worry though. We aim to help you put an end to this problem for good!

It’s not hard to solve when you have the right tools. Once your motivation is in gear, it basically runs on autopilot.

Firstly, there are some motivation mistakes that you need to be fully aware of.

These mistakes are like the sandbags to a hot air balloon, they’ll only bring it down.

3 Common Motivaton Mistakes.

Motivation Mistake #1 – Thinking Motivation Doesn’t Come Back.

Do you remember the last time that you were motivated to the point where it felt like adrenaline running through your veins?

It’s that feeling of being able overcome every obstacle in your path and nothing can stop you!

You may have felt this way when you:

  • Read something that really connected with you, and made you want to improve yourself. It could have been a simple quote on Pinterest or a book.
  • Watched a video that inspired you to make a change.
  • Talked with a friend, your idol, or a stranger who changed your way of thinking and gave you inspiration.
  • Stumbled upon a before and after progress photo with amazing results.

You can recreate this motivation over and over again by watching weight loss stories on YouTube or searching through the thousands of progress photos on social media.

Talk to your family, friends, and people around you to seek inspiration. Listen to their stories, struggles and successes to build your weight loss motivation.

Finding the motivation to lose weight is easy when you have the right tools. Look at what’s right in front of you and use it to your advantage.

Motivation Mistake #2 – Focusing On The Pain Instead Of The Gain.

Every goal has some degree of pain. You can’t jog for 10 minutes a day, eat a ton of fast food, and then expect to lose weight.

The thought process of a weight loss goal usually goes something like this:

  1. Set a goal weight.
  2. Determine what is required to achieve your goal.
  3. Understand the distance/pain to reach your goal.
  4. Get started.

When you focus too much on number three “the distance/pain needed to reach the goal” your weight loss motivation will take a BIG nose dive.

Thinking too much about the distance of the goal can give the impression that it’s unattainable.

It’s usually not, that’s just how your mind will work.

You have to control this situation by understanding that the distance/pain to lose weight and become a healthier verision of yourself is worth the reward.

Don’t think about the months of hard work ahead. Focus on completing your workout and eating the right foods TODAY.

Don’t worry about how much time is required to achieve your goal. Giving the pain too much attention will rob you of your motivation.

The reward will come in time and it will be worth it.

Motivation Mistake #3 – Expecting Too Much Of Will Power.

Will power is limited and can be volatile. The more you use it the weaker it gets.

Your will power is weakened by exercising self control, such as:

  • Dieting.
  • Working a job you don’t enjoy.
  • Narrowing your options (food, drink, etc.)
  • Not getting enough high quality sleep.

Once depleted, your motivation starts plummeting.

So the idea is not to rely solely on your will power. Instead, create GOOD habits.

Once a habit made, you no longer have to concentrate on that decision and you mind sets it to autopilot.

Example: Does anyone tell you to make the bed in the morning, or do you just do it?

How To Stay Motivated To Lose Weight, 14 Simple Steps.

1. Set A Goal.

Set A Goal - How To Stay Motivated To Lose Weight, 14 Simple Steps.

Setting a goal is the perfect starting point, but you’re going to learn how to do it a slightly different way.

It’s going to make staying motivated to lose weight much easier!

Start by thinking of a goal that isn’t in your comfort zone. Comfortable is boring!

Think of a goal that makes you excited to be alive, a little uncomfortable, and that has significant meaning to you personally.

It has to be a goal so big that even the thought of achieving it puts a BIG grin on your face.

Have you ever heard the saying “go big or go home”? It’s a great piece of advice.

It means that if you’re going to do something, give it everything you’ve got because nothing else is adequate.

The reason behind setting a goal this way is the thrill of achieving it.

If you were to choose a goal that you weren’t really worried about, then you’re more likely to give up.

2. Find What You Enjoy.

Find What You Enjoy - How To Stay Motivated To Lose Weight, 14 Simple Steps.

It’s important to find what you enjoy to keep your motivation from slowly decreasing over time.

Think back to “Motivation Mistake #3 – Expecting Too Much Of Will Power”.

When you repeatedly push yourself to do something you don’t enjoy, your will power suffers.

There are so many different ways to exercise and diet that you can try such as:

  • Vegan
  • Paleo
  • Keto
  • Hiking
  • Kayaking
  • Dancing
  • Running

The opportunities are endless!

Your happiness matters. It’s important that you find what you enjoy the most and do it.

If you want to lose weight while mastering the vegetarian diet and hiking 3 days a week… DO IT!

Do what you enjoy and your motivation for weight loss will be limitless!

3. Determine Why You Want To Lose Weight.

Determine why you want to lose weight - How To Stay Motivated To Lose Weight, 14 Simple Steps.

An easy way to determine exactly why you want to lose weight is simple:

  1. Get a pen and paper.
  2. Write down every single little or big reason why you want to lose weight.

Here are some examples:

  • Reduce potential health risks.
  • Look amazing in a bikini.
  • Have more energy.
  • etc.

Whenever you start to feel the motivation to lose weight slipping, read your list of reasons.

Read it every day if you have to!

By taking this step you will ensure your motivation is driven from your within, and for long-term success.

4. Make A Commitment To Stay Motivated To Lose Weight.

Studies show that those who make a public commitment are more likely to achieve their weight loss goals and maintain motivation.

When you publicly announce your weight loss goal, you have accountability.

This isn’t to say that you need to run up and down the streets yelling “I’m going to lose 20 pounds”.

Telling close family and close friends who support you is a great start.

If you’re feeling bold, consider sharing it with your friends on social media. You can then update them with progress photos of your milestones.

The more people you share your goals with, the more accountability you will have.

5. Give The Screens A Break.

Give The Screens A Break - How To Stay Motivated To Lose Weight, 14 Simple Steps.

Screens are draining your energy. You probably don’t think that sitting down watching the T.V does though, right?

Well, your brain can only handle a certain amount of stimulation each day.

In the modern world, consuming content via T.V, phones, and computers is the norm.

The downside is that you’re overstimulating your brain and it’s had enough!

Your mind starts to become tired, even though you haven’t lifted a finger.

Giving your screens a break for a few days will have amazing effects on your motivation to lose weight.

You will suddenly have more energy and feel the need to go outside, hang out with friends, and even workout!

Reintroduce your screen time slowly but try to keep it to a minimum. You’ll be surprised how much time, and more motivation you have.

6. Find A Support Group to Stay Motivated To Lose Weight.

Find A Support Group - How To Stay Motivated To Lose Weight, 14 Simple Steps.

Support groups are awesome! You’re surrounded by people who want to help you achieve your goals.

The people who you surround yourself with have a massive impact on your life.

If you’re hanging around with people who sit on the couch all day and don’t have any ambitions, the chances are you’ll gain some undesirable traits from them.

Seek out the positive thinkers, the progressive and creative minds, and hang around with them. Soon enough you’ll be thinking and acting in a similar way.

Having people who you can call on for support is important for your motivation. It’s even better if they have the same weight loss goal as you!

7. Create Habits.

Expecting too much of willpower is one of the common motivation mistakes we covered earlier, and the way to combat this is to create good habits.

Every day you wake up and brush your teeth, right? It’s a habit that has been formed since childhood.

You don’t have to think about doing it because you’ve brushed your teeth for so long it’s now automatic.

You can create these good habits in other areas of your life, such as diet and exercise.

Start with something easy like eating 3 healthy meals a day at specific times.

After 30 – 60 days you will have formed a habit which can be incredbily hard to break.

8. Always Think Positive To Stay Motivated To Lose Weight.

Always Think Positive

Those who have a positive outlook and feel more confident in their abilities tend to lose more weight.

You can make a habit of thinking and being a positive person!

Always talk positively about your goals and you’ll be more likely to follow through and achieve them.

You will create your own motivation!

9. Imagine Yourself Completing The Goal.

Whenever you feel like quitting, giving up, or cheating on your goal, STOP.

Start by imagining yourself after completing your goal and what that feeling will be like.

It will be intense, filled with emotions, and empowering for you!

When you stand on the scales to see you’ve lost 30 pounds, how big is your smile going to be? HUGE!

Don’t just think about the time you spend pursuing your goal, imagine when you’re on the other side setting newer, bigger goals!

10. Don’t Focus On The Mirror.

don't focus on the mirror - How To Stay Motivated To Lose Weight, 14 Simple Steps.

The mirror… killing weight loss motivation since forever!

The bathroom mirror is going to play tricks on you and your motivation to lose weight.

You’ll wake up and notice how much weight you’ve lost and your motivation will be through the roof!

A week later you might not physically see any changes.Don’t focus on what the mirror has to say, it’s evil!

Instead, use the scales and measuring tape to see your results. Somedays you won’t see any changes in the mirror but you’ve lost an inch around your waist.

Utilizing both strategies will keep your motivation intact and show your actual progress.

11. Keep A Progress Journal To Stay Motivated To Lose Weight.

Monitoring your progress is vital to staying motivated to lose weight. It’s a way of holding yourself accountable for your own success.

Studies have shown that those who track their progress are more likely to lose weight and maintain their weight loss results.

You can also use the journal to track your feelings and emotions to help reduce negativity in your life.

12. Get Fast Results.

Set A Goal -

The ultimate weight loss motivator is getting results fast!


Getting results slow is the ultimate way to lose motivation.

So many diets expect you to lose minuscule amounts of weight each week while starving your body, and still stay motivated?

It’s just not realistic or fair!

See 6 Tips For Losing Weight Faster Here.

13. Celebrate Your Success.

Reached your goal or a milestone? Celebrate it!

Celebrating each and every success is a great way to stay motivated to lose weight.

Tell your friends and family who know about your goal, or upload progress photos to social media.

By rewarding yourself, you can boost your weight loss motivation.

Obviously you wouldn’t pick rewards that will hinder your success.

Pick appropriate rewards such as:

  • Buy a new pair of running shoes.
  • Get a massage.
  • See a movie that you really enjoy.
  • Have a self-care night with a nice bubble bath, face mask, and a romantic movie.

14. Love And Appreciate Your Body.

Love and appreciate your body

Studies show that those who dislike their body are less likely to succeed in losing weight.

It’s important to appreciate what you have and love yourself for you who you are.

You can boost your body image by:

  • Write down the things you like about yourself.
  • Wear clothes that are comfortable and fit your body nicely.
  • Find positive minded people and surround yourself with them.
  • Appreciate every little thing that your body can do, such as seeing colors, running, breathing, learning.
  • Exercise 4 times a week, even if it’s a 60-minute walk.

Learn to love and appreciate yourself!

Leave a comment if you enjoyed How To Stay Motivated To Lose Weight, 14 Simple Ways, or have any questions.

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