Motivation and Goal Setting

5 Ways To Stay Motivated About Losing Weight

Losing weight can be a daunting task. It’s easy to start off motivated, but as time goes on, that motivation can dwindle. It’s normal to hit a plateau or lose sight of your goals, but it’s important to find ways to stay motivated.

If you’re struggling to stay motivated about losing weight, don’t worry. You’re not alone. In this article, I’ll share 5 ways to stay motivated and on track with your weight loss journey.

5 Ways To Stay Motivated About Losing Weight

Losing weight can be a challenging journey, but with the right mindset and strategies in place, it can also be a rewarding one. Whether you’re just starting or have been working towards your goal for a while, here are five practical ways to stay motivated about losing weight:

1. Determine Why You Want to Lose Weight

When it comes to losing weight, the first and most important step is to determine why you want to do it. This motivation and goal-setting will be the backbone of your weight loss journey, serving as a reminder of why you started and keeping you committed and persistent towards reaching your goals.

It’s important to set a strong foundation by understanding the reasoning behind losing weight. This understanding will be the fuel that drives you forward, especially during difficult moments where slowly shedding excess pounds may feel impossible.

Take some time to reflect on what motivates you to lose weight. Is it to improve your health, to boost your self-confidence, to fit into a particular outfit, or maybe even to look and feel your best for a special event? Whatever your reasons are, be sure to write them down and revisit them often.

By writing down your motivations, you’re creating a tangible reminder of why this journey is important to you. Revisit this list when you’re feeling stuck, discouraged, or unmotivated. Doing so can help reignite that spark and can provide the strength you need to push through any obstacles that stand in your way.

Examples of different motivations for losing weight include improving overall health and wellness, reducing the risk of obesity-related health issues like high blood pressure and diabetes, increasing energy levels, and experiencing greater mobility and flexibility. Body image and self-esteem concerns can also motivate someone to lose weight, as can fitting into a specific item of clothing or feeling confident at a social event.

Remember that your reasons for losing weight are unique to you. Whatever the case may be, keep your motivations at the forefront of your mind and let them serve as a constant reminder of the positive impact this journey will have on your life.

2. Set SMART Goals

Setting goals is an important part of any weight loss journey, but it’s not enough to simply say “I want to lose weight.” To be successful in achieving weight loss goals, it’s important to make those goals SMART – specific, measurable, attainable, relevant, and time-bound.

Specific: Your weight loss goal should be specific, meaning you have a clear idea of what you want to accomplish. Rather than saying “I want to lose weight,” try “I want to lose 10 pounds in the next 2 months.”

Measurable: The goal should be measurable, meaning you can track and monitor your progress. Setting a specific number of pounds to lose and a deadline to achieve that goal makes it easier to measure progress along the way.

Attainable: The goal should be attainable, meaning it’s challenging, but still realistic. Losing 50 pounds in a month may not be realistic or healthy, but losing 1-2 pounds per week is achievable for many people.

Relevant: The goal should be relevant, meaning it aligns with your values and desires. If your goal is to reduce your risk of diabetes, then your weight loss goal should be related to improving your overall health.

Time-Bound: The goal should be time-bound, meaning it has a deadline. Setting a deadline creates urgency and helps to keep you accountable.

By setting SMART goals, you can ensure that your weight loss goals are specific, measurable, attainable, relevant, and time-bound. This approach makes it easier to stay motivated and track your progress throughout your weight loss journey.

Some examples of SMART goals for weight loss include “I want to lose 10 pounds in the next 2 months by reducing my daily calorie intake to 1500 and walking for 30 minutes, 5 times a week,” or “I want to fit into my favorite pair of jeans by the time I go on vacation in 3 months by meal prepping healthy lunches and dinners and hitting the gym 3 times a week.”

3. Create A Plan Of Action

Losing weight can be challenging, but it’s important to create a plan of action to help you achieve your weight loss goals and stay motivated. The first step is to identify your weight loss motivation. Why do you want to lose weight? Is it to improve your health, boost your confidence, or fit into your favorite clothes? Whatever your motivation is, keep it in mind as you create your plan of action.

Next, set SMART goals that are specific, measurable, achievable, relevant, and time-bound. For example, instead of saying “I want to lose weight,” set a goal like “I want to lose 10 pounds in the next 3 months by reducing my daily calorie intake, exercising for 30 minutes a day, and drinking more water.” Make sure your goals are realistic and achievable based on your current lifestyle and fitness level.

List out your specific goals with monthly deadlines, so you have a clear plan to follow. For example, in month one, you might aim to reduce your sugar intake and track your food intake in a food journal. In month two, you could increase your physical activity by adding in a daily walk or a gym workout. In month three, you could focus on meal planning and sticking to a healthy eating plan.

It’s important to introduce a plan that can fit into your daily routine without causing disruptions. This can include meal prepping on weekends, finding a workout buddy for accountability, or incorporating physical activity into your daily commute.

Additionally, it’s important to consider the challenges and setbacks that can come up during your weight loss journey and plan accordingly by developing coping skills. For example, you could try practicing mindfulness and self-compassion to overcome negative thoughts or having a support system to turn to for encouragement and motivation.

Finally, get specific about the changes you need to make in your diet, like reducing your calorie intake and sugar intake, to incorporate healthier habits into your daily routine. Try swapping out sugary drinks for water, adding more fruits and vegetables to your meals, and reducing your portion sizes.

4. Track Your Progress And Celebrate Successes

When embarking on a weight loss journey, it’s essential to track your progress and celebrate your successes along the way. By doing this, you can stay motivated and inspired to keep pushing through any challenges that may arise. Here are some tips on how to track your progress and celebrate your achievements:

1. Keep a record of your weight loss progress: This includes tracking your weight, taking measurements, and keeping an eye on changes in your body. By doing this, you can see just how far you’ve come, identify any problem areas, and celebrate your journey’s milestones.

2. Record your calorie intake and exercise: Balancing out calorie consumption is critical to losing weight effectively. Keeping a record of what you’re eating and how much you’re exercising can help you maintain a calorie deficit, which is essential for weight loss.

3. Maintain a weight loss diary: Writing down your progress and achievements in a weight loss diary can be incredibly helpful in keeping you on track. It gives you an opportunity to reflect on your journey, identify challenges and successes, and set goals for the future. If physical writing is overwhelming, digital options like mobile apps, fitness trackers or websites can be a good alternative.

4. Measure progress in different ways: While keeping track of pounds and inches lost each week is essential, it’s also important to track other fitness improvements, such as increased strength or endurance. Additionally, pay attention to changes in your eating habits, such as fewer cravings or improved digestion.

5. Celebrate your successes: Finally, remember to celebrate your successes along the way. Whether it’s a small goal, like losing a few pounds, or a more significant accomplishment, like reaching your goal weight, take the time to pat yourself on the back and recognize your hard work. You can treat yourself to non-food related rewards like a spa day or a new outfit.

In summary, tracking your progress and celebrating your successes are crucial components of a successful weight loss journey. By keeping a record of your achievements, staying mindful of your calorie intake and exercise, and measuring progress in various ways, you can stay motivated and inspired to reach your weight loss goals.

5. Pick a Plan That Fits Your Lifestyle

When it comes to losing weight, finding a suitable plan that fits seamlessly into your lifestyle is essential for a successful outcome. Often, people fall into the trap of following popular diets or workout routines without considering if they match their daily routine. The reality is that the best weight loss program is one that one can follow without disrupting their life.

For instance, if you hate cooking, it would be unwise to adopt a meal-prepping plan that requires several hours in the kitchen. Instead, you can opt for healthy meal delivery services or choose dietary habits that require minimal cooking, like healthy snacking or intermittent fasting. Similarly, if you don’t enjoy going to the gym, it would be more productive to look for physical activities that excite you and can become a regular part of your lifestyle.

It is important not to force yourself into a plan that is incompatible with your lifestyle. Doing so could lead to frustration, loss of motivation, and ultimately failure. Instead, consider your existing habits and preferences when developing a custom weight loss program that you will enjoy and stick to.

One crucial aspect of weight loss is cutting calories. Although there are numerous diets out there, it all boils down to creating a calorie deficit. This means consuming fewer calories than you burn in a day. One proven dietary habit that is effective for weight loss is mindful eating. This involves paying attention to food and eating cues, consuming slowly, and practicing portion control.

Another helpful habit is drinking plenty of water and reducing the intake of sugary drinks that contain empty calories. You could also try increasing your protein intake, eating more fibrous fruits and veggies, and reducing your carbohydrate intake.

By selecting a plan tailored to your lifestyle and incorporating dietary habits that suit your preferences, you increase the chances of weight loss success. Remember that losing weight is a journey, and the key is to make sustainable changes that you can continue even after reaching your goal weight.


In conclusion, losing weight is not an easy journey, but it is definitely worth it. By implementing the five ways to stay motivated that we discussed, you can make your weight loss journey more enjoyable and successful. Remember to set realistic goals, find a support system, track your progress, reward yourself, and stay positive. Most importantly, don’t give up! Keep pushing yourself and celebrating your small victories along the way. With determination and consistency, you will achieve your weight loss goals and live a healthier, happier life.