5 Tips To Stay Motivated When Losing Weight

New Year means new chances, new goals, and new beginnings and we want to congratulate you on finally deciding to work towards a healthier you! You have just taken the most important decision to lose weight. You probably have curated workout plans or routines that you wish to do and have gone through shopping for your workout clothes by now.

However, you may have also experienced days that you just want to pause, stop, or just simply feel unmotivated to do anything. We totally get you. Losing weight and maintaining your ideal weight requires long-term and significant lifestyle changes. Sometimes, it feels like you are not making any progress, or your weight stalls even after an intensive workout. This is because changes in lifestyle are more difficult to sustain for some than they are for others. This causes a lack of motivation which may be an obstacle to weight loss.

The next time this hits you, remember the tips that you will find in this article. We have gathered up the best ten tips that you may need to stay motivated when losing weight. Here are the tips to get you pumped up and moving again:

  • Set your goals
  • Go for a growth mindset
  • Share your journey
  • Remember your ‘why’
  • Celebrate small wins

1. Set Your Goals

What are your goals for losing weight? Whether it is to be stronger in two years, to shed off extra pounds for the year, or to prepare for your wedding day or a special event coming up in six months, list them down and break down these goals into smaller short-term goals. How will you shed extra pounds? Will you be doing cardio or intensive training? How long do you intend to do your routine every day? These are questions that you need to ask yourself in setting process goals to help you achieve your desired outcome.

By setting goals that are specific, measurable, attainable, realistic, and time-bound, you will have a clear view of what your day should look like or the activities that are lined up for the day. Having a clear goal in mind will give you that extra push when you are feeling off and will lead to feelings of accomplishment and you are more likely to maintain your weight loss long-term.

In contrast, setting unattainable, unrealistic, unspecific, and unmeasurable goals may lead to feelings of frustration and cause you to give up.

2. Go For A Growth Mindset

Weight loss is difficult to achieve and predict. However, the results of a study found that situated optimism or having higher goals and greater confidence in their attainment predicted greater weight loss.

Similarly, a growth mindset is the belief that the most basic abilities can be developed through dedication and hard work. Having a growth mindset can empower you to take charge of yourself.

Losing weight takes a lot of time, and sometimes challenges arise, so, if you are feeling down, a little positive talk and affirmation can help lift your mood to get you started. You may listen to podcasts, or music to give the extra push, or take photos of your progress to remind you of how far you’ve come since the first day you started. Affirm your progress by taking time to acknowledge the changes that you have made towards achieving your goal weight.

3. Share Your Journey

For real or for reel, do as you wish! What’s important is that you create a shared memory of your weight loss journey.

Whether it’s a gym buddy, a fitness pal, an old-school weight loss journal, or an online weight loss journey on Instagram or TikTok, document your journey and see how much you have changed throughout the days.

A friend or family member who is also on a weight-loss journey can be one of your motivators. Working out with someone makes it more fun and makes you feel like you are part of a team aiming to lose weight and make a difference in each other’s lives. Remember, having people who support you can make a huge difference in helping you stay motivated and remain focused on your weight loss goals.

4. Remember Your ‘WHY?’

Identify your weight loss inspiration. Why do you want to lose weight? Is it something intrinsically motivating like wanting to stay healthy or being able to spend more time playing with your children? Or is it extrinsically motivating like wanting to tone down your flabby arms or getting your body back before giving birth? Your “why” will inspire you to stay on top of your weight loss goals even if you lose motivation at times.

When you remember your ‘why’, or the reason why you decided to lose weight, you will have the motivation to do so. There may be countless famous quotes on motivation to lose weight, but at the end of the day, it must come from within you. Always keep in mind what your purpose is, and you will find yourself moving toward it, albeit slowly but surely.

5. Celebrate Small Wins

Losing weight does not mean depriving yourself of foods that you love. Celebrating small wins is necessary for keeping your motivation to lose weight. However, remember to eat the food you love in proper portions!

You may also celebrate your milestones like shedding 20 pounds or finally fitting into your clothes again by going out on a road trip or enjoying a scoop of your favorite ice cream. Since rewards reinforce positive behavior, treat yourself to something meaningful for you and one that reflects the goal that you have achieved.

You may also opt for non-food rewards to celebrate little victories like buying a new pair of shoes, getting a massage, or just simply a day off without anything to do. It may be anything that will help you keep those good vibes going and makes you want to accomplish more goals.


At the end of the day, losing weight is still a decision that would need commitment and dedication, it all boils down to you and your willpower to change your life. Remember that motivation isn’t always there. It may come and go, and it’s completely normal to lose it when trying to lose weight. The given tips are some of the ways to pick yourself back up if you lose inspiration or just fall off track.

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