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Weight loss motivation tips
16 ways to motivate yourself to lose weight
Here are 16 effective ways to motivate yourself to lose weight. People often lack the motivation
to start or continue a weight loss diet.
Evidence-based
evidence-based
This article is based on scientific evidence written by and verified by experts.
We look at both sides of the argument and try to be objective, unbiased, and honest.
Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often times, people lack the motivation to start or lose their motivation to keep going.
Fortunately, increasing motivation is something you can work on.
This article discusses 16 ways to motivate yourself. lose weight .
1. Determine why you want to lose weight
Clearly define all the reasons you want to lose weight and write them down. This will help you
stay determined and motivated to achieve your weight loss goals.
Try to read them daily and use them as a reminder when you want to deviate from your weight
loss plans.

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Your reasons could be to prevent diabetes, keep up with grandchildren, give your best for an
event, improve your self-confidence, or fit in a particular pair of jeans.
Many people start losing weight because their doctor recommends it, but research shows that
people who are motivated to lose weight are more successful.
Summary: Clearly define your weight loss goals and write them down. Make sure your
motivation for long-term success is directed from within.
2. Have realistic expectations
Many diet and diet products claim quick and easy weight loss. However, most
practitioners recommend losing just 1-2 pounds (0.5-1 kg) per week.
Setting unachievable goals can lead to feelings of frustration and cause you to give
up. Rather, setting and achieving attainable goals leads to a sense of
accomplishment.
Also, people who achieve their self-determined weight loss goals are more likely to
maintain their weight loss over the long term.
A study using data from several weight loss centers found that women who expected
the most weight loss were most likely to quit the program.
The good news is that as little as 5-10% of your body weight in weight loss can have a
huge impact on your health. If you're 180 pounds (82 kg), that's just 9–18 pounds (4–8
kg). If you're 250 pounds (113 kg), it's 13–25 pounds (6–11 kg).
Losing 5-10% of your body weight:
. Improve blood sugar control
. Reduce the risk of heart disease
. lower cholesterol levels
. reduce joint pain
. Reduce the risk of some cancers

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Summary: Set realistic weight loss expectations to increase feelings of
accomplishment and prevent burnout. A moderate weight loss of just 5-10% can have
a huge impact on your health.
3. Focus on process objectives
Many people who are trying to lose weight only set results goals or goals they want to
achieve in the end.
Typically, a results goal will be your ultimate goal weight.
However, focusing solely on outcome goals can derail your motivation. They can
often feel very distant and make you feel overwhelmed.
Instead, you should define process goals or what actions you will take to achieve
your desired result. An example of a process goal is to exercise four times a week.
A study of 126 overweight women who participated in a weight loss program found
that those who were process-oriented were more likely to lose weight and less likely
to stray from their diets, compared to those who focused solely on weight loss
results.
Setting process goals includes:

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. Special
. Measurable
. achievable
. Realistic
. based on time
Some examples of these goals include:
. Next week I will be walking briskly for 30 minutes five days.
. This week I will eat four servings of vegetables every day.
. I'm only going to have a soda this week.
Summary: While setting process goals will help you stay motivated, focusing solely
on outcome goals can lead to frustration and decrease your motivation.
4. Choose a plan that fits your lifestyle
Find a weight loss plan you can stick to and avoid plans that are nearly impossible to
follow in the long run.
While there are hundreds of different diets, most are based on cutting calories.
Reducing calorie intake will lead to weight loss, but dieting, especially frequent yo-yo
dieting, is an indicator of future weight gain.
Therefore, avoid strict diets that eliminate certain foods. Studies have found that
those with an "all or nothing" mindset are less likely to lose weight.
Instead, consider creating your own custom plan. The following eating habits have
been proven to help you lose weight:
. reduce calorie intake
. reducing portion sizes
. Reducing snacking frequency
. Reducing fried foods and sweets
. including fruit and vegetables
Summary: Choose a long-term eating plan and avoid extreme or quick fix diets.

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5. Keep a weight loss diary
Self-monitoring is crucial to weight loss motivation and success.
Studies have found that people who track their food intake are more likely to lose
weight and maintain weight loss.
However, to keep an accurate food diary, you must write down everything you eat.
This includes meals, snacks, and candy from your coworker's desk.
You can also record your feelings in your food diary. This can help you identify
specific triggers for overeating and find healthier ways to cope.
You can keep food diaries on pen and paper or use a website or app. All of them have
been proven to be effective.
Summary: Keeping a food diary can help you measure progress, identify triggers, and
hold yourself accountable. You can also use a website or app as a monitoring tool.
6. Celebrate your achievements
Losing weight is hard, so celebrate all your achievements to motivate yourself.
Give yourself some credit when you reach a goal. Social media or weight loss sites
with community pages are great places to share your achievements and get support.
When you are proud of yourself, you will increase your motivation.
Also, don't forget to celebrate behavior changes, not just hitting a certain number on
the scale.

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For example, if you've reached your goal of exercising four days a week, take a
bubble bath or plan a fun night out with your friends.
You can also increase your motivation by rewarding yourself.
However, it is important to choose appropriate rewards. Avoid rewarding yourself with
food. Also, avoid prizes that are too expensive to buy or too trivial to allow yourself to
have anyway.
The following are some good examples of rewards:
. get a manicure
. Go to cinema
. Buying a new running top
. Take a cooking class
Summary: Celebrate all your successes along your weight loss journey.
Consider rewarding yourself to further increase your motivation.
7. Find social support
People need regular support and positive feedback to stay motivated.
Tell your close family and friends about your weight loss goals so they can help
support you on your journey.
Many people also find it helpful to find a weight loss companion. You can work
together, hold each other accountable, and encourage each other throughout the
process.
Additionally, getting your partner involved can be helpful, but make sure you get
support from other people, such as your friends.
Also, consider joining a support group. Both in-person and online support groups
have proven helpful.

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Summary: Having strong social support will help keep you accountable and motivated
to lose weight. Consider joining a support group to help boost your motivation along
the way.
8. Make a commitment
Research shows that those who make a public commitment are more likely to meet
their goals.
Telling others about your weight loss goals will help you stay responsible. Tell your
close family and friends and even consider sharing them on social media. The more
people you share your goals with, the greater the responsibility.
Also, consider investing in a gym membership, an exercise class package, or paying
5K upfront. If you have already invested, you are more likely to follow.
Summary: Making a public commitment to weight loss will help keep you
motivated and hold you accountable.
9. Think and speak positively
People who have positive expectations and are confident in their ability to achieve
their goals tend to lose more weight.
Also, people who use “change talk” are more likely to follow plans.
Change talk is making statements about commitment to behavior changes, the
reasons behind them, and the steps you will or will take to achieve your goals.
Therefore, start talking positively about your weight loss. Also, talk about the steps
you will take and voice your thoughts out loud.
On the other hand, research shows that people who spend a lot of time just dreaming
of their dream weight are less likely

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reach their goals. This is called mental pampering.
Instead, you should mentally contrast. To mentally create contrast, spend a few
minutes imagining that you've reached your target weight, and then spend a few more
minutes imagining possible obstacles that may come your way.
A study of 134 students mentally indulged or mentally compared their dietary goals.
People who were mentally opposite were more likely to take action. They ate fewer
calories, exercised more, and ate fewer high-calorie foods.
As this study shows, being mentally challenged is more motivating and leads to more
action than mentally indulging, which can trick your brain into thinking you've already
accomplished it and never take action to achieve your goals.
Summary: Think and talk positively about your weight loss goals, but be sure to
be realistic and focus on the steps you need to take to reach them.
10. Plan for difficulties and setbacks
Daily stressors will always arise. Finding ways to plan for them and developing
appropriate coping skills will help you stay motivated no matter what life throws at
you.
There will always be holidays, birthdays or parties to attend. And there will always be
stressors at work or in the family.
It's important to start problem solving and brainstorming about these potential weight
loss challenges and setbacks. This will keep you from getting off track and losing
your motivation.
Many people turn to food for convenience. This can lead them to quickly give up on
their weight loss goals. Building appropriate coping skills will prevent this from
happening to you.
Studies have shown that people who cope better with stress and have better coping
strategies will lose more weight and keep it off longer.
Consider using some of these methods to deal with stress:
. To exercise
. Practice square breathing
. Wash
. Go outside and get some fresh air
. call a friend
. ask for help

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Also, don't forget to plan for holidays, social events, and dining out. You can research
restaurant menus ahead of time and find a healthy option. At parties, you can bring a
healthy meal or eat smaller portions.
Summary: Planning for setbacks and having good coping practices are essential.
If you are using food as a coping mechanism, start practicing other ways of coping.
11. Don't aim for perfection and forgive yourself
You don't have to be perfect to lose weight.
If you have an "all or nothing" approach, you are less likely to achieve your goals.
When you're too restrictive, you may find yourself saying, "I had a burger and fries for
lunch, and I could have pizza for dinner." Instead, try to say, "I ate a lot of lunch, so I
should aim to have a healthier dinner."
And avoid beating yourself up when you make a mistake. Self-defeating thoughts only
hinder your motivation.
Instead, forgive yourself. Remember that a single mistake will not ruin your progress.
Summary: When you aim for perfection, you quickly lose motivation. By giving
yourself flexibility and forgiving yourself, you can stay motivated throughout your
weight loss journey.
12. Learn to love and appreciate your body
Studies have repeatedly found that people who dislike their bodies are less likely to
lose weight.
Taking steps to improve your body image can help you lose more weight and maintain
your weight loss.
Also, people with a better body image are more likely to choose a diet they can
maintain and try new activities that will help them reach their goals.
The following activities can help strengthen your body image:
. To exercise
. Appreciate what your body can do
. Do something for yourself, like getting a massage or a manicure.
. Surround yourself with positive people
. Stop comparing yourself to others, especially models.
. Wear the clothes you like and suit you
. Look in the mirror and say out loud what you love about yourself

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Summary: Strengthening your body image can help keep you motivated to lose
weight. Try the activities mentioned above to improve your body image.
13. Find an exercise you enjoy
Physical activity is an important part of losing weight. It not only helps you burn
calories, but also improves your health.
The best kind is exercise you enjoy and can stick with.
There are many different types and ways to exercise, and it's important to explore
different options to find one you enjoy.
Think about where you want to exercise. Would you rather be inside or outside?
Would you rather work out in a gym or in the comfort of your own home?
Also, determine whether you prefer to exercise alone or in a group. Group lessons are
very popular and help many people stay motivated. However, if you don't like group
classes, studying on your own is just as good.
Finally, listen to music while exercising, as doing so can increase motivation. People
also tend to exercise longer while listening to music.
Summary: Exercise not only helps you burn calories, it also makes you feel
better. Find an exercise you enjoy so it can easily become part of your routine.
14. Find a role model
Having a role model can help you stay motivated to lose weight. However, you need to
choose the right type of role model to motivate yourself.
Hanging a picture of a supermodel on your fridge will not motivate you over time.
Instead, find a role model you can easily relate to.
Having a relatable and positive role model can help you stay motivated.
Maybe you know a friend who has lost a lot of weight and could be your inspiration.
You can also search for inspirational blogs or stories about people who have lost
weight successfully.
Summary: Finding a role model will help you stay motivated. It's important to find
a role model you can relate to.
15. Adopt a dog

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Dogs can be excellent weight loss companions. Research shows that owning a dog
can help you lose weight.
First, dogs can increase your physical activity.
A Canadian study of dog owners found that people with dogs walked an average of
300 minutes per week, while those without dogs walked an average of 168 minutes
per week.
Second, dogs are a great social support. Unlike your human exercise companion,
dogs are almost always excited to do some physical activity.
As a bonus, pet ownership has been proven to improve overall health and well-being.
It is linked to lower cholesterol, lower blood pressure, and reduced feelings of
loneliness and depression.
Summary Dog ownership can help you lose weight by increasing your physical
activity and providing great social support along the way.
16. Get professional help when needed
Do not hesitate to seek professional help to assist with your weight loss efforts when
needed. People who are more confident in their knowledge and abilities will lose more
weight.
This may mean finding a registered dietitian who can teach you certain foods or an
exercise physiologist who can teach you how to exercise properly.
Many people also enjoy the responsibility that seeing a professional gives them.
If you're still struggling to stay motivated, consider finding a psychologist or dietitian
trained in motivational interviewing, which has proven to help people achieve their
goals.
Summary: Professionals such as dietitians, exercise physiologists, and
psychologists can help you increase your motivation and knowledge to help you
reach your weight loss goals.
summary
Being motivated to lose weight is important for long-term weight loss success.
People find different motivating factors, so it's important to find out what specifically
motivates you.
Remember to give yourself flexibility and celebrate small successes in your weight
loss journey. And don't be afraid to ask for help when needed.

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With the proper tools and support, you can find and stay motivated to reach your
weight loss goals.