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How to Stay Motivated to Lose Weight: 44 Outstanding Ways

Learning how to stay motivated to lose weight is not the easiest thing to do when you have a busy lifestyle.

On top of all this, you have to keep your eye on the big picture and set the goal of reaching your ideal weight.

Sometimes we just need some motivation, and other times that reason can be hard to find.

Luckily, there are tons of ways to stay motivated when losing weight.

Here are 44 tips to help you learn how to get motivated to lose weight and reach your weight loss goals.

What is Weight Loss Motivation

Weight Loss Motivation, in the simplest of terms, is what you can do to motivate yourself to lose weight.

Some people wonder what weight loss motivation is, and others wonder how they can lose weight.

Weight loss motivation is straightforward as it’s nothing more than a way to encourage yourself that you want to lose weight.

Whenever people make significant lifestyle changes, there comes the point in the journey to detour back onto the same road to failure.

To learn how to stay motivated to lose weight, you must overcome the plateau effect.

This is one of the most challenging parts of losing weight.

When looking for ways on how to stay motivated to lose weight, it’s essential to maintain discipline and find balance in your preferred nutrition plan.

44 Ways on How to Stay Motivated to Lose Weight

  1. Break Your Goals Into SMART Ones

how to stay motivated to lose weight

The first way to learn how to stay motivated to lose weight is to make your goals;

  1. Specific
  2. Measurable
  3. Attainable
  4. Relevant
  5. Time-Based

You can’t lose weight without first writing down your goals.

A good goal needs to be clearly stated and realistic.

Have mini-goals that add to an overall goal; these will keep you motivated to reach the comprehensive plan.

Make it a habit to write down your goals, dreams, and aspirations.

It will help you stay motivated, keep track of what’s important, and celebrate your small victories.

  1. Set Short Term Goals

To lose weight, you do need to eat fewer calories than you burn.

However, you can also shed pounds by setting short-term goals that will lead to success (staying motivated).

It’s that simple!

Since it only takes a few seconds to make a goal, write one down and keep it in front of your eyes all day long.

  1. Reevaluate Why You Want to Lose Weight

Weight loss is a challenging goal to achieve, but our desire to lose weight fluctuates over time.

When we first start to learn how to stay motivated to lose weight, it’s usually because something happened (e.g. an illness or injury), and we want to fix it ASAP.

As time goes on, if we’re not careful, that initial desire can begin to wane.

When our motivation dies, so does our drive to succeed.

  1. Write Down a List of All Your Reasons

This is important.

You need to give yourself reasons to stay motivated.

Write down a list of all the reasons you want to lose weight.

When you have written them, keep the list close by and read it whenever you get negative and feel like giving up.

This will not only remind you of why you are trying, but it will also provide a sense of accountability.

Remember, you are not alone; it takes a lot of hard work and determination to get slim and fit.

You can learn how to stay motivated to lose weight

You can do it!

  1. Take Time for Yourself Each Day

In addition to your diet and exercise plan, you must take time for yourself each day to stay motivated.

You might think that taking time for yourself is a frivolous waste of time.

However, it’s critical to your success in losing weight and keeping it off.

Taking time for yourself away from your diet each day will help you to stay motivated on your quest to learn how to stay motivated to lose weight.

  1. Surround Yourself With the Proper Support

Staying motivated to lose weight is hard, but with the proper help, it becomes less complicated.

If you are surrounded by people who don’t support your goals, it can be tough to stay motivated.

If someone is supportive and understands what you are trying to do, they will help you accomplish your goals.

  1. Find an Exercise Buddy

Losing weight can be a lot of hard work. It’s often challenging to stay motivated.

That’s why in your quest to know how to stay motivated to lose weight you want to make sure you have an exercise buddy.

An exercise buddy keeps you accountable and ensures that you are as focused as possible on your goals.

  1. Listen to Music While You Exercise

Listening to music while you work out is a great way to learn how to stay motivated to lose weight and keep you energized.

It can also integrate a new routine into an existing workout program or help introduce a new habit into a lifestyle.

Listening to workout music can be motivating, inspiring, and exciting, making it much easier to exercise and get in shape faster.

  1. Your Fitness Routine Should Be Fun

One of the most common reasons some people get bored of their fitness routine is because they didn’t choose something they enjoy.

Choose a routine you enjoy to help you stay motivated in your weight loss journey.

  1. Keep Track of Your Progress Using a journal or a Calendar

Keeping a journal for weight loss is a great way to stay organized and motivated when trying to lose weight.

It is always a good idea to write everything down, as it allows you to think clearly about your progress.

Furthermore, it helps you assess the things that worked for you while learning from the mistakes that did not work out.

  1. Create an Inspiration Board

Motivation is essential, especially when you want to lose weight.

It helps keep you going throughout the day and get things done.

You may find inspiration boards helpful as they can keep your overall goal in mind while providing motivational images and quotes to help you reach those goals.

  1. Encourage Others to Lose Weight

Many people have lost weight as they were encouraged by their friends and community.

To be successful in learning how to stay motivated to lose weight, you need to encourage others.

Often, social support and encouragement from others play an essential role in the success of any goal.

  1. Reward Yourself for Smaller Goals Reached

Being able to reward yourself for reaching small goals can be as effective of a motivation tool as a larger reward when trying to lose weight.

Tracking your progress and seeing your hard work paying off is something that can keep you moving forward.

Rewarding yourself along the way will help you stay motivated, ensure you are following your plan, and not losing track of your ultimate goal.

  1. Tell Other People About Your Goal

Some people tell themselves that they will lose weight in private.

However, keeping your goals private means you’ll be tempted to relapse if you don’t feel like you have support.

If you want to lose weight because of personal reasons, then sharing your story is an excellent way to boost support from family, friends, and coworkers.

Furthermore, sharing your story with other people can also motivate you when you feel like quitting.

  1. Join an Exercise Group

One of the best and easiest ways to learn how to stay motivated to lose weight and get into shape is to join an exercise group.

You’ll be able to stay active and healthy when you become a part of a group of like-minded people.

  1. Eat Breakfast

Breakfast is the most important meal of the day.

It provides us with the required nutrition to stay healthy and fit throughout the whole day.

You will feel terrible if you skip your breakfast.

When you eat a good breakfast, you will stay enthusiastic for the entire day.

  1. Read About Successful Weight-Loss Stories

One of the best ways to get inspired to lose weight is to read about dieting success stories.

You can see how other people, just like you, have been able to transform their bodies by losing weight. Take Lizzo’s weight loss journey for instance. The singer was able to shed more than 50lbs in a few months.

Successful weight loss stories are the kind of things that keep us motivated.

  1. Visualize Yourself Slim and Healthy

Visualize yourself slimmer and healthier to know how to stay motivated to lose weight and achieve your goals.

Imagine a happier, healthier version of yourself.

It sounds like an odd idea, but it does work.

After all, when you see yourself as slim and healthy, you’re going to want that for yourself.

  1. Take it One Day at a Time

Losing weight can be a significant stress for many people as they are worried about losing the weight in time and maintaining it afterward.

The key to successfully reach your goal is to take things one day at a time.

Never worry about tomorrow or next week but rather what you need to do today.

  1. Think of The Benefits of Weight Loss

Think of the benefits of weight loss to stay motivated lose weight.

These benefits would help you learn how to stay motivated to lose weight faster.

Losing and maintaining a healthy weight can be one of the most important steps you can take in improving your overall health.

Losing just 5 to 10 percent of your body weight can result in;

  • Healthier cholesterol levels
  • Improved blood pressure
  • Lower risk of heart disease and type 2 diabetes
  • Fewer aches and pains from arthritis
  • Reduced stress on knees and other joints
  1. Learn to Say No to Food

Saying no to food can be a challenge for a lot of us.

All kinds of temptations surround us.

Despite our best intentions, safe choices can sometimes be short-lived as we succumb to the temptation of delicious food.

If you struggle to lose weight or keep it off, or just want to eat more healthily for longer.

There is a straightforward tip that can help; say no to food.

  1. Keep a Healthy Body Image

One way to stay motivated while losing weight is having a healthy body image.

If you lack confidence in your looks, it can be discouraging as you push towards your goals.

A healthy body image will keep you motivated, encourage a positive outlook, and help you stay on track.

  1. Make Small Manageable Changes and Never Cheat on Yourself

Many people tell you that you need to change several things in your life at once while losing weight.

That is good advice, but it can be overwhelming.

If you change too many things at once, your weight loss will not be consistent.

By making small, manageable changes each week, your job will be more accessible, and your weight loss will stay consistent.

  1. Think Positively and Avoid Comparing Yourself With Others

Comparing yourself with others is always a recipe for disaster.

It can often make people lose self-esteem and motivation.

It’s never wise to compare your journey or talents with someone else.

There will always be those who are better than you at something.

We all have different goals in life.

Focus on your goals and always think positively to know how to stay motivated to lose weight.

  1. Eat Fewer Carbs

When you are trying to lose weight, you need to eat at least 75% of your diet in fat and protein.

This means that you will need to cut out or reduce how often you eat carbs to stay motivated and reach your weight loss goals.

Eating fewer carbs helps you stay on track with your weight loss results because it curbs the desire to give in to cravings.

Examples of these cravings are; cookies, chips, ice cream, and other sweets.

This is most people’s downfall when they try to lose weight.

  1. Increase Water Intake

If you want to learn how to stay motivated to lose weight, you must increase your water intake.

Drinking plenty of water is essential for all facets of health, vitality, and a natural way to lose weight.

A recent study has shown that Increased intake of water has been linked to weight loss.

Drinking water keeps you motivated by helping you stay full between meals.

This, in turn, keeps you from going overboard with your meals.

  1. Activities and Exercise

There are many activities and exercise programs to lose weight.

Losing weight isn’t easy for most people, but it is not a big deal either.

People who are lazier and less active have more fat on their bodies than busy people.

So we must join some activity or exercise program to lose weight.

  1. Look at Pictures of Yourself When You Were Fat

Many people can’t lose weight because they don’t have a good view of what they looked like when they were overweight.

If you want to know how to stay motivated to lose weight, you need to look at pictures from the past and identify ways to improve your overall appearance.

  1. Get a Trainer

If you want to lose weight but have difficulties staying motivated, then hiring a personal trainer is a brilliant idea.

There are many benefits from having a personal trainer, aside from losing weight and getting fit.

You have someone working with you every day, so you don’t quit at the first bricks in your way.

A personal trainer holds you accountable for your actions, reminds you of your goal.

Your trainer even motivates you whenever you begin to lose motivation or become discouraged.

  1. Remember Why You Started

Sometimes we lose motivation, and the best way to get back on track is to remember why we started.

If you are struggling with your weight goals, then read this article, take some advice from others who have been in your shoes.

Just review the reasons why you wanted to change in the first place.

  1. Cross of Your Goal as You Achieve Them

Cross off each goal as you achieve them to stay motivated.

Got a lot of things on your to-do list? Use this notebook to cross each one off as you complete them!

As you cross off each item, feel free to write a few notes about how you conquered the task and what could make some jobs more accessible or more enjoyable next time.

Once your whole to-do list is crossed out, reward yourself with a pat on the back for a job well done!

  1. Visualize and Affirm Success

If you are looking to lose weight, it helps to stay motivated and remind yourself of your goals.

When you get home from work, try out some calming visualization techniques that make losing excess fat a happy and fun process.

  1. Don’t Let Others Interfere With Your Exercise

To achieve your goals, you should never let anyone distract you.

You should ignore any distractions that may come your way, whether small-scale or large-scale.

Your loved ones are sometimes those who can be the biggest distraction.

  1. Avoid Emotional Eating

No matter how much weight you want to lose, it is impossible to do anything when you are in a depressed mood.

Dealing with emotional eating can be one of the most challenging aspects of losing weight because food is closely linked to our emotions.

This eating urge is the main problem that many people have when they start losing weight.

They have become focused on what they cannot eat rather than what they can eat.

The first step towards dealing with emotional eating is identifying the issues that led to such behaviour and then learning healthier ways to deal with emotions.

  1. Make Healthy Eating a Habit

It’s not easy to stay motivated to lose weight, but it can be done.

Meal planning is one of the essential steps on how to stay motivated to lose weight.

You will also want to make sure you are eating healthy foods too.

  1. Organize Yourself

Being organized when trying to lose weight is a great way to stay motivated and achieve your goals.

Organizing yourself is the key to staying motivated.

If you don’t take the time to organize yourself, you will end up spinning your wheels, not getting anywhere.

  1. Cut out all excuses

Everyone has the same excuses not to diet or work out.

Let’s face it, dieting and working out is truly hard.

However, when you look at the bigger picture, you should be encouraged.

None of these excuses should stop you from sticking to your daily workout plan and losing weight.

  1. Use Structured Dieting

Structured Dieting is a way of dieting where instead of following a long list of rules, you follow a structured plan that already has limitations built-in.

This means you can go about losing weight with confidence, and without having to worry about everyday temptations.

You have already carved out or decisions such as; what to eat right now, how much to eat, and so on.

Since structured dieting removes the common problem areas with diet, this will also help you stay motivated for the long term.

  1. Get Plenty of Sleep

If you’re someone who is struggling to lose weight, you might not be getting enough sleep.

Getting quality sleep enables your body to work at its best and makes weight loss a much more achievable goal.

  1. Avoid Junk Food

Junk food sabotages your weight loss efforts due to its high-calorie, low-nutrient content and the inability for satiety.

When trying to lose weight or eat healthy in general, it is highly recommended to avoid or limit eating junk food.

  1. Don’t Starve Yourself.

Having the right amount of Calories is very important to have an energy balance in your body.

When people start to lose weight, their Calorie intake gets restricted so they can lose fat faster.

However, the problem occurs when they don’t get enough calories because their metabolism slows down, making them feel tired all day long.

That’s how people end up breaking their diet and gaining weight again.

While learning how to stay motivated to lose weight, ensure you’re not overeating, yet don’t eat too little.

  1. Turn Off the TV When You Eat

If you’re trying to lose weight and get in shape, avoid the TV whenever you eat.

Having food on TV makes it nearly impossible to resist.

So, turn off the TV when you eat and then try to stay away from it as much as you can.

Eating will be a lot more enjoyable when you aren’t distracted because eating is entertainment for many people.

  1. Prepare for Parties in Advance

We’ve all heard that saying – if you fail to plan, you plan to fail.

To party successfully, you need to know how much food and drink to take in and how much exercise necessary to do after the event.

  1. Forgive Yourself When You Fail

It can be days, weeks, or even months of hard work and dieting gone down the drain.

At this time, it might feel easier to give up than to get back up.

However, the only way to know how to stay motivated to lose weight is to pick yourself up and get back on the horse.

The ride may be bumpy at times, but you can always stay motivated by taking it one day at a time.

  1. Wear the Proper Clothing

The proper clothing can have a massive impact on your motivation to stay in shape.

When I say suitable clothing, I mean clothing that fits your body.

To know how to stay motivated to lose weight, wear clothes that make you feel good rather than uncomfortable or unattractive.

Final Takeaway

The tips to know how to stay motivated to lose weight are centred around three habits.

  1.       Eating better
  2.       Moving more
  3.       Thinking positive

The 44 tips are ways to keep your weight loss determination at the highest level.

Practice these habits over the next 30 days and watch how fast your motivation builds.

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