How to Stay Motivated to Lose Weight

How to Stay Motivated to Lose Weight

Staying motivated to lose weight can be so hard, so much so that it may be a mental workout on its own! It sometimes is such a struggle that it becomes an actual hindrance to losing weight. Focusing on the things in weight loss that are most important helps though, and remembering that even when your motivation is waning, you still have your self-discipline to fall back on!

Here are some motivation tips that have helped me in my quest to lose weight:

Focus on Your Goals

Make goals and focus on them first. I would suggest making more non-scale goals than ones that revolve around weight loss, since those are the ones you have most control over. It gives you something measurable that you can consciously put effort into. By non-scale goals, I am speaking of things such as getting a certain kind of exercise in or an amount of sessions per week, eating a certain amount of veggies or fruit, hitting your step count goals, being within your calorie range, and much more. There are so many goals that can fall under this category, all you have to do is pick the ones that work for you and move you forward with them in your weight loss journey. This method of focusing on your tangible goals, ones you can check off your list and continually report your progress on, gives you a much more rewarding way to track your progress! So don’t let the scale get you down, there are so many other ways to show how far you’ve come!

Be Positive

Positivity will carry you so far! The more positive you are, and attempt to be, the happier you will overall be. So put emphasis on the good in your life, your day, and especially the progress you’re making! Trust me that you are, and will continue to make, progress whether you see it right now or not. All of the things you’re doing to live a healthier life and lose weight will add up the longer you keep doing them. There are other ways to put emphasis on the positive as well, such as thinking about what good things happened each day and what good has come out of anything bad that happened. Looking at the silver lining of a bad situation can be very beneficial! Not only that, but everything that happens brings you to where you are at right now and there is always a reason for it! Sometimes it may take a while to become apparent but the reason is there somewhere.

Grow and Love Yourself

Showing love for yourself and growing as a person are wonderful ways to help yourself stay motivated. The more you get to know yourself and treat yourself well, the more inspired you will feel. Getting enough rest to do what you need to do, finding the time to pamper and enjoy yourself, practicing forgiveness to yourself as well as others, and surrounding yourself with positive and supportive people are all ways of showing yourself love and helping yourself grow! Providing support for other people, such as encouraging them, letting them know you care, and providing constructive feedback, can also boost your morale and overall motivation. Pay it forward for their sake and yours! However, don’t forget to seek help when you need it too. There are always people who will want to be there for you and help you when you need it, so reach out to them!

Reward Yourself

Rewarding yourself can be something super simple or as elaborate as you want it to be. Sometimes it means simple self-care tasks, such as having time alone, watching a movie you’ve really wanted to see- whether at home or in theaters, taking a bath, or reading a book. Making periodic rewards for yourself is a good tactic to keep motivated. Some methods are to reward for a certain amount of weight loss or a certain amount of time dedicated to living a healthy lifestyle, or simply just making a priority to do something when you’re able to. Some ways you can do this is getting your hair done or even colored, going shopping, getting a pedicure/manicure, going to a concert or show, and taking a vacation. This practice of rewarding yourself will give you something pleasant to look forward to instead of focusing on the less-desirable aspects of weight loss! I would also like to share with you one of the articles that helped spur ideas for myself as I got started in my weight loss journey: 50 Non-Food Rewards for Fitness and Weight Loss on SparkPeople.

Keep Things Fun, Exciting, and Interesting!

As long as you’re able to keep things fun, exciting, or interesting in your weight loss journey, the easier it is to keep moving forward. The more you enjoy the process, the more motivated you will be to achieve your goals. If you find exercises you enjoy doing or at least aren’t a total drag, healthy food that tastes delicious and entices you, and ways to drink your water that makes it an enjoyable experience, you may even start to feel excited and look forward to doing these things to lose weight! So, what interests you? What do you find exciting or fun that can serve a purpose in your healthy lifestyle? Do these things first and the rest will come a bit easier to you because you’re enjoying yourself much more than you could imagine!

Dream Bigger and Reach for Those Dreams

Don’t be afraid to dream bigger than you have before. Reach for the stars! Then go for those dreams by making a plan that you can follow, no matter how long it takes you to get there, and then take the steps needed to achieve your dream! You are worth every step of the process! Is there any dream that you’ve been thinking about for a long time or that popped up recently that you want to pursue? Those are the things you should go after. It is so invigorating and makes you feel so alive! Remember that you can do it and that you are far more capable than you think!

Stay Active Every Day

Staying active in your everyday life is beneficial to help you stay motivated and keep your eyes on your goals. Seek ways to be active throughout your day, that you’re capable of doing without injuring yourself or getting discouraged. Housework, yard work as long as you don’t overdo it, going for leisurely walks, playing with the kids in your life, playing with your pets, and so much more! Even just keeping your hands and mind active can help tremendously: reading a book, writing in a journal or as a hobby, playing games, doing word searches and crossword puzzles, putting together actual puzzles, and coloring or drawing can help you continue to move forward by keeping you occupied and away from temptations! The more active you are, the more motivated you feel to keep being active!

Remind Yourself

Remember that this is all a process and you are learning along the way. None of us are perfect and this is all a learning process as we move forward. We never have it all figured out! Enjoy the ride and take pride in learning. You will get there, little by little! Also, be sure to remind yourself what a wonderful person you are and all that you are accomplishing in your weight loss journey, or otherwise. The more you boost yourself up, the better you will feel!

What helps you stay motivated to lose weight?


(Shared to the #MotivateME link up on the Salads4Lunch Blog, and Run Mommy Run)

29 thoughts on “How to Stay Motivated to Lose Weight

  1. Great tips. Yes, wanting to lose weight and actually doing it can be a hard transition, I myself have lost some, but I still need to do more strength training and staying positive can be a bit difficult but I hope before 32 I get to my goal weight, I’m almost there.

    Liked by 1 person

  2. Thanks for coming over to my blog. You make some good points above, and in general as I’ve looked through your site.

    I have two main tips. 1. Make a list of as many reasons you can think of, big and small that you both want to lose weight and also that are stopping you from losing weight. You can see what I mean here ( ) and here ( )

    2. Success breeds success, when you see what you are doing is working, it is really motivating to keep going.

    I’d be interested to hear more about your journey.


  3. A timely article for me as I am in the process of shedding some weight. Very good tips. Funnily enough I dont need a whole lot of motivation, I just look down at those few extra unwanted pounds around my belly and think thats got to go 🙂 focusing on my goals seems to work well for me so it was good to see someone write about it. Thanks for sharing

    Liked by 1 person

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