Trying To Motivate Yourself To Lose Weight? Forget It! Instead, Try This…

Motivation to lose weight

Struggling To Stay Motivated Towards Losing Weight? Follow These Simple Steps

How To Stay/Get Motivated To Lose Weight?

Are you looking for some kind of motivation to lose weight?

Well, of course you are.

In fact, women on this blog often ask me, “What’s your daily weight loss motivation?” or "What's your motivation secret to lose weight?"

But to be honest, there's no secret. Anyone can lose weight if they put their minds to it.

Unfortunately, there are factors around us that sabotage our mind. These factors affect our motivation and ultimately our performance. The tasks involved in losing weight become easier if you know how to stay motivated.

This guide discusses how motivation will improve your performance. It also discusses how the different types of motivation play a part in your success.

The guide also explains how the different states of mind may affect our motivation.

Sometimes, it is our own state of mind that hurts our chances for success. This guide helps you deal with these mindsets to increase your chances in reaching your weight loss goals.

Lastly, the guide gives practical weight loss motivation tips and strategies on how you can overcome some common challenges.

It provides pragmatic ways for you to surely reach your goals. These tips and strategies apply to both men and women.

You should start reading today to begin your weight loss journey. Be warned that there are no quick fixes in this guide.

I am not going to give you a diet to follow and I am not going to give you any exercise routines to follow – that is for you to determine by yourself, or with the help of nutrition and fitness experts.

​My goal is to give you the motivation that you need to keep on going, to succeed in your personal journey towards health, fitness and happiness as well as a slimmer you.

How Weight Loss Motivation Works

Trainer motivating girl to workout

​Find your motivation to lose weight and be a go-getter!

Finding a source for your motivation is essential if you want to get things done. The most difficult things in life require a lot of motivation to accomplish.

With an ever increasing amount of distractions and opportunities to procrastinate around us, it is difficult to keep ourselves motivated these days.

The challenge of motivation is most evident in matters concerning our health. Because most of the health related tasks that need to be done have no immediate observable effects, we easily lose motivation with them.

In working out for instance, many people lose interest when they can’t see any visible results after a few sessions.

This leads some impatient people to look for shortcuts. Some of the weight loss shortcuts found in the market however, have dangerous effects to our health.

​To avoid these types of workout methods and to keep yourself motivated, you must understand how motivation works.

​3 Phases Of Motivation To Get Things Done

There are three major parts of workout tasks where motivation is essential; before starting, in the middle of the task and before ending the task.

It usually takes a lot of motivation to start a health related task. The amount of motivation that we need is greater if we hate the activity.

This is the type of motivation needed when you are trying to convince yourself to get out of bed in the morning to start running.

Many factors affect our ability to start tasks. You may not be confident with your skills to accomplish it and you may be planning to learn more before jumping in. It could also be because of underlying fears that cause you to procrastinate.

A lot of motivation is also needed when you are in the middle of the task. You need motivation to keep your focus on your goal until you have accomplished it.

And staying motivated to lose weight is often the barrier between us and the goal, as this challenge requires a lot of time before it is done.

You will need a lot of patience to keep yourself focused on the task at hand and to prevent your skeptical mind from sabotaging your success.

​The last phase of motivation is usually needed for the final push to get a task done. This phase of motivation prevents you from taking too many breaks when you are almost at the finish line.

People are vulnerable to procrastination when they are already near the end of their goals because they think that only a small amount of work is needed to get the task done.

For most types of tasks related to losing weight, you will need these three phases of motivation to reach your goal. You need a lot of motivation to get off the couch and work out every day.

​You will also need motivation to limit your calorie intake and avoid high calorie food types. When you are already in the middle of a workout and diet program, it takes a lot of motivation for you to keep pushing to get better.

Motivation Dwindles When You Hate The Activities

After working out and dieting for a while, beginners tend to create a negative attitude towards these tasks.

They tend to hate the pain and the sweat and this leads them to procrastinate on their scheduled workouts and fail on their meal plans when they are confronted with delicious types of food.

They tend to hate waking up for a morning run or getting ready to go to the gym.

We cite a lot of reasons why we hate tasks related to losing weight but you’ll be surprised by how far off these reasons are from the primary reason. The most basic source of all our hatred towards these tasks is fear.

Your mind can become a victim of modern types of fear. These fears are the biggest factors that demotivate us even before we start.

In losing weight, one of the most common challenges is the fear of failing. If you have tried losing weight in the past and you failed at some point, you already have the thoughts of failure ingrained in your mind.

When you try to do the same task in the future, this lingering fear will still remain in your mind. It will come out and do damage on your motivation when you are most vulnerable.

For most people, this is when they are in their beds and they feel that they deserve to be resting. This is the time when we usually ask ourselves; “What’s the point?” You begin to question your whole motive for working out.

​Because of the strong effects of fear on us during this weak mental state, we need to learn how to control our own motivation. You need to be constantly aware of our level of motivation. As long as we do this, we will have the strength to carry on in our weight loss journey.

​Learning About The Fear That Paralyzes You

Motivation is not just about pushing through against laziness. It is also about dealing with the fears that you already have in your mind.

Every time you are about to skip on a scheduled workout session or every time you placed too much food on your plate, you should ask yourself these questions:

Why am I doing this? What am I afraid of?

In the process of answering these questions, you will be able to reflect on your present attitude and this will lead to keep working on your goal.

By analyzing your thought process, you will not only help you prolong your motivation but also help you build a state of mind that allows you to control it.

​As Zig Ziglar said, motivation is not permanent. Even if you succeeded to boost your motivation today, you will need to do it again tomorrow. That is the nature of motivation. You have to constantly work on it. You can do this by using both internal and external sources of motivation.

​External And Internal Motivation

All this process of self-reflection will help you develop strategies that will help increase your external and internal motivation. External motivation is the type of motivation that we derive from sources outside of our minds.

This is the type of motivation that you experience when you feel like working out because you hear one of your favorite workout songs. The people and the things that surround us affect our external motivation.

Though this type of motivation is easy to create, it doesn’t last very long. We should use it together with internal motivation.

​Internal motivation happens when the principles and the values that you abide to become the reasons behind your actions. If you have this type of motivation, you do not need to hear any type of music just to start working out.

​Though this type of motivation is more difficult to develop, you should still work on it because its effects last longer. To have a strong source of internal motivation, you need a combination of two things; constant motivation practice and a set of positive principles to follow.

​Surround Yourself With External Motivation

Weight loss motivation journal

​Create a journal about your weight loss program and use it as your motivation to lose weight.

In the beginning of your weight loss program, it is understandable that your internal source of motivation may not be strong yet. For the early part, you will need to make sure that the people and the things around you motivate you to work harder.

You should also decrease the factors that demotivate you in your surroundings. Tell your family and you friends what you are doing so that they can encourage you to continue.

​​Make a journal about your weight loss journey, so that you can motivate yourself to continue. Only buy healthy foods; instead of heading for the cake section in the grocery store, head for the fruit section.

​Developing Pro-Health Principles

Develop motivating health habits

​Develop pro-health habits to stay motivated to lose weight.

Good health is a principle that everybody should abide by. Unfortunately, many people take this aspect of their life for granted. It becomes a secondary priority next to our finances and careers.

If you want to lose your excess weight and keep that weight off, you need to develop a pro-health principle. This means that you want to lose weight because it is good for you.

You are not working out and dieting just to look good but you are doing these because of all the benefits that it brings to your life.

You will be able to develop this principle by constantly reminding yourself of the positive things that a healthy life can bring. For instance, by losing your excess weight, you will live longer and you will have more time to enjoy with your family.

​If you love your job, losing weight and becoming healthier will allow you to increase your working hours on whatever project you are on. Keep focusing on your weight loss and you will eventually develop this life principle.

​Advantages Of Focusing On Your Motivation

Motivated to exercise

Find your weight loss motivation and commit yourself to achieve your goal!

By learning how to focus and improve your motivation, you will learn a lot about yourself and how your mind works. You will not only learn about your fears but also where they come from and their particular effects on your behavior.

Motivation is a game changer. If you have tried and failed at losing weight in the past, learning about your motivation and practicing the principles offered in this guide will significantly improve your chances.

By being aware of how motivation works, you will also develop a no-excuse mindset. Knowing that you can control your motivation prevents you from placing too much weight on uncontrollable factors in reaching your goals.

​You will hold yourself accountable in all your failures and you have only yourself to thank for all the successes that you gain.

​Diet Challenges That Make You Hate Losing Weight

Losing weight is not easy. Along with the motivation to exercise, you need diet motivation too. 

There is a lot of muscle pain and sacrifice involved. If you haven’t had any personal victories when it comes to losing weight, there are a lot of challenges that will make you lose motivation.

​You should be aware of these to prevent them from having too many paralyzing effects on your mind.


One of the biggest challenges is fear.

It comes between your weight loss goals and the motivation to losing weight. 

You can try to avoid your fears but doing so only strengthens them. The right way to deal with fear is to identify and face them. Most types of modern fears are all in the mind.

Many of them are not actually warning us from danger, as they should. Most of them only succeed in making us avoid new experiences. This is the nature of modern types of fear.

Not all fears are bad however. Some of them are rational. These types of fears warn us that our life may be in danger if we carry on with what we are doing. There are some types of fear however, that have nothing to do with survival at all.

After identifying your fears, you need to separate the ones that are rational from the ones that are unnecessarily paralyzing us.

For most types of fears, the best way to deal with them is to constantly put yourself in experiences where you can face them. These experiences will desensitize you from the factors that you fear.

As your mind becomes accustomed to working with these factors, it will no longer generate the sensation of fear every time you are about to face the same experience.

​Paralyzing Self-Perception

​Some types of fear also lead to a distorted way of seeing ourselves. People who think of themselves as incapable of reaching fitness goals have sabotaged themselves from reaching success. They have surrendered even before starting the battle.

For people who have this kind of self-perception, the first step is always to accept it. The usual reaction when someone points this out to them is denial.

They tend to deny that their self-perception is the main factor that prevents them from even signing up to the gym or creating a diet plan. Accepting one’s self-perception is the first step to changing it.

After accepting this fact, the next step is to build your self-esteem by winning personal victories. Personal victories are the foundations of a healthy self esteem. You could start by taking on small weight loss related tasks.

When you achieve success with these tasks, you should write them down in a list. As the list of your personal victories become longer, you will become more confident to take on more difficult tasks.

​How Others Look At You

For some people, their fear of being judged by others affects their actions too much. They fail to follow the plan in times when their mind becomes occupied by how other people think of them.

People with this type of fears are prone to over eating when they are together with a group who makes fun of their attempt to lose weight.

The people around us can be mean. They ridicule people who are trying to lose weight because of their own failure to do so. They make other people feel horrible because deep inside that’s how they feel with their own weight and health problems.

As you may have noticed, most fit people like to talk about how they remain fit. This is not just because they are self-centered but also because many of them like to motivate others to do the same. A fit person feels bad every time they see their loved ones suffering from weight issues.

​You can deal with your fears but you will not be able to change the negative attitude of others. However, you can control the people that you surround yourself with.

If someone makes you feel bad for trying to lose weight or influence you to eat more than you should, avoid them at your time of weakness.

​In times when you are feeling down and your motivation is low, you should surround yourself with people who will lift your spirit and help your boost your motivation.

​Extreme Stress

If your mind is pre-occupied with seemingly important thoughts and these thoughts cause you to become stressed out, you may not have the focus to continue on your workout and diet plan.

There are two approaches when dealing with these types of stress. You could deal with the cause of your stress first before continuing to work out. Or you could try to stick to your plan even in the face of great mental stress.

(Secret option three - Find a diet that makes it easy to stick with it, something like my favorite, the trim down club.)

In the beginning of your weight loss journey, you will have a hard time continuing on your weight loss plan when you are facing a great deal of stress. If this is true for you, you should do the first suggestion above.

There are some types of people however, who feel better when they work out. The good feeling that follows after working out helps in coping with the source of the stress. If you are this type of person, you should do the second suggestion stated above.

You could schedule a session or two with a massage therapist to help relieve stress or you could take up yoga, make it a part of your routine. Yoga not only helps you to get incredibly fit, it can also help you to clear your mind of the stresses and strains of the day.

​It can teach you how to redirect your focus onto positive energies and banish the negative energy out of your life. Meditation can be done for as little as five or ten minutes at a time, enough to help you feel refreshed, like a new person and with your motivation levels fully intact.

​Meditation is another great stress buster. It can teach you deep breathing techniques that you can do at any time and in any place, techniques that will help to push away any stress that you may be feeling.

​Over Thinking About Weight Loss

The mental toll of reaching your weight loss goal can also be the source of your stress. When the stress caused by over thinking about weight loss becomes too high, it may also cause your motivation to work out to dwindle.

Success in weight loss can be achieved if you are doing the tasks needed to be done without spending too much time thinking about them.

This is where the mindfulness becomes useful. Mindfulness is the state of mind where you are only focused on one thing. The thing that you focus on should be the task at hand.

When it’s time to work out for instance, you are only focused on that task and nothing else. It is inevitable for thoughts about your work or your finances to creep into your mind.

​For very important thoughts, you need to have a piece of paper and write them down in a list. The less important thoughts on the other hand should be released. The idea is to get your focus back on the task at hand as soon as possible.

​The Boredom Factor

The boredom factor is the single largest reason why people fall off their diets and lose the motivation to continue. It is all too easy to look at your diet sheet and see nothing more than a list of restrictive foods.

Let’s face it, there is only so much plan chicken or boiled fish you can eat and who wants to eat green leafy vegetables all day long? Who wouldn’t get bored with a diet sheet like that?

The answer to boredom and the best way to give your motivation levels a kick up the proverbial is to get creative with your food. Get to the store and stock up on spices, herbs, fresh fruit and vegetables and then start looking for good ways to bring them into your meals.

​The following are just a few ways that you get creative with your food and really look forward to meal times:

Spice Things Up

Spices and herbs are an excellent way to pep up your food. Instead of plain old chicken, add some fennel and rosemary.

​Rub mint into your next pork chop and coat fish in lemon mint and pepper. If your food is bland, the spices and the herbs will have a fantastic effect on giving them a completely different taste s don’t be afraid to experiment.

Dress It Up

Healthy salad as a motivation source

Add a tinge of deliciousness to your healthy meal!

​A nice fruity vinaigrette is a great marinade for your meat or a lovely dressing for your vegetables – hot or cold ones. Try sprinkling a bit of raspberry vinaigrette over your broccoli or apple cider vinegar and pepper over your cabbage.

Infuse Your Olive Oil

Red chillies in olive oil

Infuse your olive oil with some spice!

Instead of plain old olive oil, try infusing it with some of your favorite herbs and spices. Try adding a clove or two of garlic, a couple of sprigs of rosemary or a few basil leaves to a bottle of oil. Red or green chili peppers or red pepper flakes do just as well too.

​Leave the oil for a while to allow the flavor to infuse and you’ll find that it gives your food a real boost of flavor. Use it for sautéing or in your favorite healthy salad dressing to give it a bit of zing.

Soy Sauce

Especially the low sodium kind. This makes a fantastic addition to any food.

Sprinkle a few drops on your meat or over your vegetables; add it to a healthy stir-fry or in with your rice as its cooking. Soy sauce adds a little bit of extra flavor to anything and there is little that it will not go with.

Make it Fruity

Those dark green leafy vegetables that taste so bitter at times can taste wonderful with fruit. Serve up your spinach with raspberries, chunks of fresh pineapple or segments of mandarin orange and I guarantee you’ll never shy away from a dark leafy vegetable again.

​Blend spinach or kale with fresh fruit to make a healthy tasty smoothie or dress it up with a fruity vinaigrette.

Make it Different

Instead of serving up chunks of zucchini, spiral it instead and use it as a healthy alternative to pasta. You can spiral carrots, cucumbers, any type of squash, parsnips, you name it.

You could sauté zucchini and carrots that have been spiraled and add a few olives, capers and Italian tomatoes to it for a tasty Italian feel meal without the calories.

When you start to get bored of your food, instead of falling off the wagon and heading back to the cookies, simply change things up.

Experimentation is the key here; see what works and what does not. Not only will you enjoy doing it, you will start to look forward to meal times once again.

​Aside from the mental aspects that prevent you from reaching your goals, you should also consider the external factors that may affect your motivation negatively. Here are some of them:

​Presence Of Food

You can’t just rely on your will power to avoid temptations of food. Everybody has a breaking point when it comes to temptations. Your will power should only be the last line of defense.

You should actively decrease the amount of time that you are exposed to food while you are still developing the discipline to resist them. That means that you should choose the types of events that you go to socially.

Avoid social events that encourage you to pig-out. There are some types of events however that are just too important to avoid.

If you need to attend events like these and there are a lot of tempting foods in the venue, you should make sure to stay in areas that lessen your interaction with these foods.

You should engage with people for instance to occupy your mind. Before you know it, the event is over and you haven’t taken a single bite.

There are also some types of foods that you just want to try because of the taste. These are the types of foods that you want to try even if you are not hungry.

​In this case, you should not be afraid to take a small piece and take just a few bites. The real challenge is not taking a second serving. You could use the “avoidance” strategy suggested above after you have taken your first bite.

​How Do I Get Serious About Losing Weight?

Want more motivation for losing weight?

​I am writing down some weight loss motivation tips that will give you the push to continue your weight loss journey. It will be a long journey, make no mistake about it but if you are fully prepared mentally then there will not be a challenge that you cannot overcome.

Think of motivation as being something like the gas you put in your car – the tank doesn’t need to be completely full for it to run but it mustn’t be allowed to run empty.

​Don’t ever waste precious time on trying to keep your motivation levels at their maximum levels because that in itself will wear you down. Motivation has its own natural rhythm – if your motivation levels drop, don’t see it as a failure because it isn’t.

Give It A Rest 

If your motivation levels start to drop off, take a break.

This is where many people fail and start looking for "magic pills" like tummy tuck belts, or laxatives for weight loss, or even something as silly as diet pills!

Instead, seriously, take a break from your diet or your fitness regime, just for a period of one to three days, no more.

​The biggest problem with motivation is that, the more you try catching it, the more elusive it is going to become. So, let the natural motivation rhythm run its course.

By doing this and by having a plan of habit-changing skills drawn up, you will find it much easier to stay on track and your motivation levels will simply follow their own natural rhythm.

Question Yourself

When you need a bit of quick inspiration and a bit of a reminder why you are doing this, ask yourself these questions. Answering them honestly can often be just the boost that you need to carry on:

  • What will I look like in six months or a year if I stop my diet?
  • How will I feel in six months or a year if I stop my diet?
  • What will my health be like if I stop my diet?
  • What effect will if have on the people around my family, my friends, and me if I stop my diet?

Be honest in your answers; if you are not, the only person you are kidding is you.

Clean Your Closet

If you are finding it tough to stick with your intention to lose weight and get fit, turn to another area of your life. Clean your closet out, sort out your clothes into those that you will never ever wear again, those that are a size (or two) too small and those that you wear now.

Ditch the clothes you will not wear again, give them to charity, and then look at what is left. Do you want to get into those smaller clothes again or not?

Another thing you could is focus your attention on paying off your debts.

​The idea is to learn how to stick to a commitment that you have made; if you can do that in on area of your life, you can do it in another and the sight of those too small clothes should be just enough motivation to kick you back into gear.

Don’t Keep Looking At Pictures Of Models Who Are Super-Skinny

Negative motivation can be dangerous

Stop envying and start working towards your own weight loss target

While it might seem like great inspiration to have pictures of super-skinny models posted everywhere, recent studies have shown that, in fact, the opposite is true. The research involved a group of women who want to drop some weight, divided into two groups.

Each group was given a food journal to complete – group one had pictures of skinny models on the pages and group two had a neutral image on theirs. Group two, those with the neutral image, lost weight while the group that had the pictures of the models actually gained weight.

Looking at pictures of these super-thin women is very discouraging for one simple reason – you are creating self-standards that are simply not realistic.

If you spend your time looking at a picture of a much thinner woman while you are eating, you are more likely to feel that there is no way on earth you can reach that weight or look so there isn’t any point in trying.

​Instead of those pictures, look at pictures of you, when you were at a good weight and were healthy.

Focus On One Feeling

So many of us focus our entire attention on what number the scale is on and what number you want to reach, or maybe even on the workouts that we have to do to get to that number. That is quite possibly one of the quickest ways to kill off your motivation.

Try focusing on something else – how do you feel after you have eaten a wonderful healthy meal or after you finished that last workout?

How do you feel when you wake up in the mornings now? Motivation doesn’t always have to come first – sometimes the activity or the feeling you get from that activity can be enough to give you the motivation you need to carry on.

​Focus on how you are feeling when you finish a run, how many calories you have just burned off and how good you feel deep inside.

Set A Halfway Marker

While it is a great idea to give yourself a reward for reaching your goals, it can sometime take months, even years to get to a specific point. If you are waiting that long for your rewards, the wind is going to be knocked right out of your sails before you even get your end goal in sight.

Instead of waiting to pass the checkered flag at the end, plan a few small treats along the way and something big for the halfway point.

​Something like that cruise you always wanted to do. If you have something like that to look forward to, you are less likely to give up when the going gets tough. And I can tell you, it’s around that mid-point that things will start to get tough.

Act “As If”

Don’t wait until you’ve got that bikini body to take your holiday, or to go and visit an old friend, even take up that dance class you’ve been dreaming of.

Do it now, live your life and enjoy it. Act as though you are already at the weight you want to be at.

​Think about how you would feel, how you would eat and drink and what your day would look like. What are you not doing until you reach that weight? Do it now and move your mind out of punishment mode and into a rewarding mode, one that makes you want to stick at it.

Have A “Business” Plan

Best motivation solution is to pre-plan

Make a plan to reach your weight loss goal!

All ventures need some kind of plan, especially if they are to be successful. That plan must lay out what the mission, or goal is and how you are going to get there. The same goes for when you are looking to lose weight.

If you don’t have that plan, you don’t have the first idea where you should be starting, where you are heading or even how you are going to get there. Your weight loss goal is your business objective.

One you know what it is you want to achieve, and when you want to achieve it by, then and only then can you begin to work out how you are going to get there.

​Make sure that your goals are specific and that they are reasonable – it’s no good setting goals that are simply not attainable, that’s the first step towards failure. And don’t include any strategies that just won’t work, simply because you feel you should.

Put Your Motivation On The Mirror

I mentioned earlier about putting inspirational and motivational weight loss quotes on your mirror but you could also go down the route of pinning a photo of you at your best on there. Or a pair of skinny jeans that you WILL get back into.

Pick a special outfit, something that you are really looking forward to putting on and hang it by your mirror. See yourself wearing it; think about how good it is going to feel to get into it.

​As it is a photo of you or an item of your clothing, it is a much more realistic goal than pinning those pictures of super skinny models up.

Tough Love

Ok, it can be very motivating to see yourself wearing that special outfit bit some people find it even more inspiring, more motivating to imagine themselves how they would be if they did not lose the weight.

Ask yourself what life will be like for you in 10, 20 years from now if you don’t change the path you are travelling. Try to visualize the weight you will be at, the level of fitness you might, or might not as the case may be, have.

Try to imagine the health conditions that you could have as a result of not making those changes now.

​Be very honest with yourself here – it’s all too easy to say that it’ll never happen to you, that everything is just fine. It isn’t or you wouldn’t have opted to start your weight loss journey in the first place.

Be Competitive

When it comes to shedding ponds, even a small amount of competition can take you a long way. Recent studies have shown that taking part in team-based competitions for losing weight can result in you dropping up to 20% more weight than you would if you were to go it alone.

​Team captains were shown to lose even more weight than the members of their teams, probably because of the involvement and position they hold in the team. So, if you really want to boost your success rate, get a team together and head for victory.

Why Are You Real​​​​ly Exercising?

The key to maintaining motivation is working on what really motivates you to do something. If your family is your inspiration, think about how your diet and exercise plan is going to help you to be around for your kids for longer. Then get your family involved in your plan.

Get your partner to come to the gym with you, play physical games with the kids, get together at the weekend and cook a whole bunch of healthy meals for the week ahead.

​If you are going to change the patterns of your behavior, you have first got to recognize the patterns and understand why they exist. Once you have done that, your motivation levels can be redirected to the right areas and your goal will suddenly seem far more achievable and realistic.

A Photo A Day

A picture really is worth a thousand words sometimes and, in today’s age of digital technology and smartphones, it is much easier than it has ever been to build up your own library or personal motivation. Track your progress with a photo app, like Instagram.

​Post a photo a day and document all those changes that you probably would not notice otherwise and that scale doesn’t always show. You might just be surprised at what you can see in a photo that you didn’t see in the mirror.

Shut Your Inner-Critic Up

We all have that inner-critic, the one that criticizes us all the time. That is our bad habit, a way of using self-criticism as a way of trying to motivate ourselves. I’ve got news for you – it doesn’t work.

Not only will it not give you any motivation, it is actually likely to put a serious kink in your efforts. When we criticize ourselves, what we are doing is engaging a certain part of the brain – the bit that monitors and controls our fight or flight reflex.

The result of this is an increase in the secretion of cortisol which is a stress hormone and that, in turn, makes you want foods that are fatty and sweet, comfort foods.

​Next time you find yourself in self-critical mod, put your hand over your heart. Hold it there and breathe in deeply a few times. This changes the psychological state that your mind is in and shuts the negativity down.

Have Health All Around You

Healthy foods for weight loss motivation

A healthy body requires a fridge full of healthy meal!

Change your home to reflect the new you, the lighter healthier you. Stock up your fridge with healthy foods, prepped foods in clear containers so you can see them. Fill up bowls with fresh fruit and leave them on the counters.

​Put all your workout shoes on a nice shoe rack, on display by the front door. Don’t leave dirty laundry on your exercise equipment. There is so much you can do to reflect what you want to be that will make it a whole lot easier to follow your plan and stick to it.

Use Your Smartphone

These days, the mobile app stores are packed full of weight loss apps, carb counters, calorie counters, recipe apps, you name it, and it’s there. Picking the right ones to use can means that you motivation is no more than one tap away.

Use the apps to come up with ideas for healthy nutritional meals, to give you the boost you need to get on the way to the gym or get some ideas on new exercises.

​There are plenty to choose from and you will find something that will keep you on the go and moving forward.

Write Down Your Personal Reasons For Losing Weight

Write down the reasons why you want to lose weight.

What are your reasons to lose weight?

While we all want to look great in that new outfit or look fit and toned on the beach, sometimes that just isn’t enough motivation to keep you going. Sit down and write a list of every single reason why you should lose weight.

Write down all the things that would be better about you and your life if you weighed less.

Perhaps it’s feeling a lot healthier, having more confidence, shopping for funky new clothes or just being able to keep up with your kids, all the things that would be so much easier to do if you just dropped those pounds.

​Keep your list to hand and look at it all the time, remind yourself of why you are doing this and why it’s worth sticking with.

Recruit Some Gift Givers

It is nice to reward yourself along the way or at least the thought of it is. Sometimes the theory is much easier than the practice and you are so busy you simply don’t have time to stop and reward yourself. Instead, get your friends involved.

​Give a few of them $20 to go and buy you a surprise, wrap it up and give it you. Set the gift giving at certain points, say one gift for every 10 lbs. lost. That is a great way to keep yourself motivated, a nice surprise to look forward to at certain milestones.

Set Goals That Don’t Rely On The Scales

You can do everything right but sometimes those scales just will not move and the weight just does not seem to be shifting as quickly as you would like. Never let that get to you, or discourage you. Set other goals, not just a number on the scale.

​Set little in-between goals, like working out for an extra 10 or 20 minutes a week, running jus that bit further and sticking to your schedule like glue. Then reward yourself for all of these little goals.

Set goals like staying inside of your calorie range for so many days at a time, for dinking 64 ounces of water a day or packing up your lunch every day so you don’t get tempted with forbidden fruits.

​Celebrating each new goal is a great way to keep your motivation in gear and you may be surprised at how much quicker the weight seems to come off. Do not focus on a number, focus on life instead.

Face Your Fears

Sometimes it isn’t a lack of motivation that gets in your way; it’s your fears or your beliefs that are holding you back. Maybe you have been trying to lose weight by exercising by find yourself taking a different route that doesn’t go past the gym or not going out for that walk.

Ask yourself why this is. Is it because you simply don’t want to do the exercise? Because you are embarrassed about how you look in your running gear? To get round this, list some alternatives that will keep you on the move, such as doing fitness DVDs at home instead.

Cultivate Some Compassion

If you get to a stage where you feel totally uninspired or are having a down period on what your body looks like, move your focus elsewhere – to some self-appreciation.

Don’t beat yourself up if you did not reach your goal this week, instead be grateful for the fact that you are healthy, that your body can move and what it does for you.

​Move from thinking about how you look to how you feel and function, cultivating a little compassion and gratitude for the body that got you through another week.


​I hope I was able to help you to develop a plan to lose weight and maintain your motivation for losing weight while you work towards your fat loss goals.

The next step is to put your motivation plan into action.

You can come back to this guide anytime you feel down and find your motivation for losing weight. In times when your weight loss motivation dips, you should read the strategies suggested in here again. This will help you find the best one that is applicable for your situation.

One motivation quote that I did not mention above and one that is very true is “weight loss is NOT a physical challenge; it’s a mental one”.

The determination that you need to succeed, the motivation, the inspiration, positivity, strength, enthusiasm, willpower, encouragement, desire, enthusiasm and pride, all of these things will be determining factors in the success of your weight loss journey and they all come from within your mind.

​As soon as you start finding a particular diet difficult to do, you will stop doing it and you will go straight back to your old ways. Not only will you gain back the weight you lost, you will most likely gain back a few more pounds as well.

​Many people do believe that losing weight is purely physical but when you can begin to see it as a mental challenge, you will have more chance of success and you will find it easier to move through that journey.

If your mind isn’t in gear before you start, if you haven’t mentally prepared yourself, it just isn’t going to happen.

You must be prepared to do whatever it takes. If you’re not then you’re not going anywhere. The only person that can truly motivate you is you.

You are the only one who can give you the kick you need to carry on and you are the only one who can truly encourage and cheer yourself on as overcome obstacle after obstacle.

Be warned that the journey to losing weight is not an easy one and you have to be mentally prepared to do it. Don’t expect results overnight because you will be disappointed.

And trust me, there is no easy way to losing weight. No tummy tuck belts or weight loss pills are going to help you to cut that flab.

It took a long time to add that extra weight to your body and it’s going to take a long while to shift it safely.

Thus, I wrote this article for the ones seeking help with doubts like, "How to get motivated to lose weight?" or "I will have to follow a diet? Where do I find the 'diet motivation'?"

​Frequently Asked Questions!

​How to stay motivated to follow a diet?

​How to get motivated to exercise and lose weight?

​I have no motivation to lose weight. What do I do?