Weight Loss Motivation – Top Clever Tips and Tricks for Effective Results

Are you having difficulty sticking to your diet and exercise routine? Do you find yourself losing interest after starting a new workout drill? Then what you need is weight loss motivation to keep you going. 

Weight loss motivation is just as important as an effective diet or workout regimen.

weight loss motivation

If it is the motivation you lack, perhaps what you really need is effective weight loss inspiration. As in the case of other goals, it is always better to have something or someone to look up to in order to reach such lofty aspirations. Listed below are clever tips and tricks that are effective and easy to follow for those who are looking to lose weight and maintain their ideal weight.

1. Determine Why You Want to Lose Weight

To get the motivation to lose weight, you need to ask yourself why losing weight is important. Is it to look better? To feel good about yourself? Is it for health reasons? So you can go to the beach in your favorite swimwear?

Whatever the reasons are, list it down and use it as a source of motivation. Keep these reminders close by. For those days when your energy level is down, just look up those reminders to lift your spirits up during those down days.

2. Set Up Process Goals

Don’t focus too much on the ultimate or outcome goal, i.e. lose 15 pounds after X number of weeks. While that is your final target, you should also set up process goals which you can target. While you need to focus on the long term, having short term process goals gives you something to work on.

Process goals can be targeting to work out 4 times a week, giving up snacks for a week, and so on. These goals are within reach and once you’ve achieved them, it serves as motivation to keep going.

3. Be Realistic with Your Goal

set realistic goals for motivation to lose weight

When you study how to get motivated to lose weight, one of the first things you need to do is set realistic and achievable goals. Do not believe those diets which claim you’ll lose 20 pounds a week. Even if you can do that, it’s dangerous and could be detrimental to your health.

Instead, you should be content to lose 1 to 2 pounds a week. Setting small achievable goals will provide you with extra motivation to keep going. However, setting unrealistic goals (losing 10 pounds a week) is just going to discourage you.

Unrealistic expectations are the biggest hurdle most people face, so you need to be practical about your goals. What a lot of people don’t seem to realize is that losing even just a few pounds makes a difference.

Even if you aim to lose just 5% to 10% of your body weight, that will have a significant effect on your body. If you weight 250 pounds, losing 5 to 10% of body fat is equal to 13 to 25 lbs.

4. Think of the Long Term Benefits

Losing those extra pounds leads to several health benefits such as:

  • Reduces risk of cancer
  • Reduces risk of heart diseases
  • Minimizes joint pain
  • Lowers bad cholesterol
  • Aids in blood sugar control

These are some of the top health benefits you’ll get. Just keep reminding yourself of these and it should serve to motivate you. These benefits are for the long term so it’s worth keeping in mind.

5. Be Forgiving

There will be days when you’ll slip and make mistakes. When you study how to stay motivated to lose weight, you must learn to forgive yourself. Don’t punish yourself for indulging in pizza for lunch. Instead, remind yourself that you should have a light, healthy dinner to make up for it.

Everyone makes mistakes and that applies to weight loss. While it is unavoidable, try to learn from it. One of the consequences of being too hard on yourself is thinking that your weight loss program is useless and not worth it. Don’t fall into this trap because it could lead to emotional overeating.

6. Commit to Losing Weight

If you want to lose weight, you’ve got to commit to the process. This applies not just to weight loss but anything you want to achieve. This is where it pays to tell others about what you want to do because it entails accountability.

make a commitment to lose weight

If you’re the only one who knows about your weight plans, it is easy to just give up. However, telling someone of your goals makes you responsible. The support you get from them will also make it harder to stop.

7. Learn to Deal with Setbacks

Things don’t always go according to plan. Even if you’ve got resolve, there will be birthdays, holidays and get-togethers where you’ll be tempted to eat more than you should. In these instances, it is best to eat healthy foods before going to these occasions so you’ll be partly full.

Another potential challenge is stress eating. Anxiety due to family, work and relationships lead cause some to indulge in food. If you turn to comfort food when stressed out you have to find ways to curb it before starting a weight loss program.

Food really isn’t the problem here as much as it is stress, so that’s what you have to cope with. Unless you deal with this it’s going to be hard to stay motivated.

  • Take a walk and get some air
  • Take a shower
  • Exercise
  • Yoga
  • Meditation
  • Breathing exercises

Of course, you need to look for a solution to whatever it is that’s stressing you out. Resolve the issue and you’ll be able to return your focus to your weight loss program.

8. Develop a Plan and Stick to It

If you look up how to motivate yourself to lose weight online, you’re going to come across a lot of diet and workout plan. If you have a personal trainer he/she will help you develop a plan. However, you can formulate one based on your specific needs as pointed out earlier.

Once you’ve set a goal, look for a diet plan that fits your goals. Some are aimed for beginners and others for more advanced users. Once you have a plan, stick with it. If your diet is 8 weeks, do not deviate from it.

The first few days of your weight loss program are the hardest. Your mind will come up with all kinds of excuses but you have to resist this. Here are some tips to make it easier:

  • Avoid diets that require drastic changes. It will be a shock to your system and leave you feeling weak and hungry. Many find it hard to stick to these diets and end up gaining more weight.
  • Alternate day diets may prove more practical. They have been proven effective and won’t deprive you the way other weight loss programs do. 
  • Think about creating your own plan. If you find a weight loss program and want to make modifications, go ahead.

If you’re not sure how to begin, here are some suggestions. The following are simple, manageable goals which you can achieve. If you’re able to achieve these then you’ll be motivated to keep losing weight.

  • Include fruits and vegetables in your diet
  • Exercise 4 days a week
  • Reduce your meal portions
  • Drink water instead of sweetened drinks
  • Limit consumption of desserts
  • Reduce consumption of fried foods
  • No more midnight snacks

9. Change Your Lifestyle

One of the reasons why some people find it so hard to get motivated to lose weight is it doesn’t match up with their lifestyle. If you spend most of your time sitting on the couch and eating junk food, working out five days a week and dieting is going to take some getting used to.

If that’s the case you need to change your lifestyle and more active. Start by making a list of the positives for losing weight as suggested here.

Once you’ve adjusted your lifestyle, it’s time to pick out a weight loss plan. There are literally thousands of these so you should just choose one that’s suited for your process and ultimate goals.

10. Go about the Weight Loss Process with a Buddy

It is indeed a lonely road if you decide to lose weight on your own. Keep in mind that while you are restricting your calorie intake and spending hours in the gym, others around you are likely to be going about their normal routine, i.e. eating what they want and avoiding any form of exercise for as long as they can get away with it.

Having a weight loss buddy does not only alleviate the anxiety that comes with being alone in the process, but it also gives you someone to complete with.

Keep in mind that the buddy system only works to your advantage if you keep your goals realistic and if you push yourself as hard as possible. For some people, having a weight loss buddy can prove to be counter-intuitive because they end up feeling inadequate compared to their partner (who may have lost more pounds than they did).

Friendly competition is always healthy, especially if your goal is to lose as much weight as possible in the shortest amount of time.

11. Surround Yourself with Supportive People for Weight Loss Motivation

Weight loss support

While you cannot force all your friends and family to diet and exercise with you, it is always ideal if they provide adequate support and encouragement during the process. Constant negativity can be counterproductive, which is why you should try to avoid people who may have a dissenting opinion on what you are attempting to accomplish. Positive thinking for weight loss is not limited to you, as it also extends to those with whom you spend a lot of time everyday.

There are also support groups, websites, forums and other organizations you can join. The point is you’re not alone and it should never feel like you’re on your own. 

Positive influence can be in the form of camaraderie, i.e. your friends/family not eating too much fatty foods or fast food when you are around. They do not necessarily join your weight loss crusade but they do respect your decision enough not yo tempt you with fat/sugar/calorie laden treats.

12. Monitor Your Progress

Tracking your progress is crucial to any weight loss program. Write down the food you eat, any mistakes you made, how you’re feeling, how many pounds you have lost and so on. You should also record what sets off your overeating so you can avoid it. Writing all these down in a notebook or an app is going to aid your weight loss motivation.

Some people respond better to images than texts so you can always choose to put photos of yourself (before and after) so you can see just how well you are doing. Conversely, you can also deduce if you need to work harder and put in more energy into working out or cutting back on food consumption.

Progress monitoring and goal setting work hand in hand. To make things easier you should set up goals and see if you’re close to achieving it. Goals will vary from one person to another, but the following principles need to be applied.

  • Time based
  • Specific
  • Measurable
  • Achievable

Make an accurate assessment of your progress and make changes if necessary.

13. Celebrate Your Victories

celebrate your victories for weight loss motivation

Did you lose a couple of pounds this week? Then reward yourself for a job well done. Just as certain diet plans have weekly cheats and allowances, you should also devise a reward system that would allow limited indulgence.

It is best to keep in mind that when the body is totally deprived of certain foods, it tends to develop an intense craving that would eventually lead to binge eating. In order to effectively avoid this, be sure to allow yourself certain treats each week, i.e. a slice of cake, a small serving of french fries, and cheese.

If you don’t want to treat yourself with food then go watch a movie, enjoy the night out with friends or buy new workout equipment.

Let’s say you set up the following goals:

  • Brisk walking for minutes five times a week
  • No soft drinks for one week
  • Eat 3 servings of fruits and vegetables for the week
  • No desserts for three days

Write these in your journal and see how well you can perform for the week. If you meet these goals, then give yourself a treat as mentioned above. By rewarding yourself, you get extra motivation to keep working out.

14. No Excuses

This is different from the occasional mistake that happens when you’re on a diet. By no excuses, we mean actually going out there and sticking with your diet and workout as much as possible. The most common excuses are:

  • I don’t have time to exercise today. Maybe tomorrow.
  • I had donuts for lunch so might as well grab some burgers for supper.
  • My workout/diet isn’t working. Might as well stop it.

No weight loss program works overnight, no matter what the ads claim. Give it time to produce results. And no matter what weight loss program you’re on, don’t succumb to yo-yo dieting as that often leads to weight gain.

15. Remind Yourself Why You Want to Lose Weight

For many, the pressure and anxiety to achieve results can prove to be too much at a certain point. In order to avoid falling off the wagon or end up cheating on your diet, be sure to keep a reminder of the reason/s you want to shed off the extra pounds.

Some keep old pairs of jeans from their heaviest days (as in the case of the owner of Subway, the sandwich franchise), while others cut out photos of themselves from high school or college or back when they were slimmer and healthier.

Whether you want to get a better looking body or regain your old physique, it is always good to be reminded of what you are working toward so you do not lose your way.

16. Be Positive and Believe

Negative thinking can have a detrimental effect in your attempts to lose weight. You will feel frustrated and lethargic. If your heart isn’t supporting you’ll lack the energy to work out and maintain your diet. But if you believe that you can do this, your chances of succeeding go up.

Thinking positive is not the same as setting unrealistic goals. This is about having realistic goals and believing you have what it takes to achieve it. It also helps if you write about how you believe it’s going to work.

For others, it’s better to talk about this. Talk about your goals, the changes you see and feel, your future plans and so on.

Some more things to keep in mind:

  • Talk or write positively as you continue to lose weight.
  • Don’t just think about it: do it.
  • Think of any possible hurdles that might come up and how you can overcome them.

There is a big difference between fantasizing about losing weight and mentally contrasting. Mental contrasting is seeing yourself achieving your ultimate goal of losing your weight and finding ways to overcome the obstacles. In contrast, fantasizing is just imagining you lost without actually doing anything.


Weight loss motivation is necessary if you want to keep fit and maintain your figure for the long term. Hopefully, with the tips and information in this guide, you’ll stay motivated and focused on the long term.

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