How to Stay Motivated to Reach Your Weight Loss Goals

Staying motivated to lose weight isn’t always easy, but with the right mindset, support, and daily habits, you can stay consistent and reach your goals.

When I first started my weight loss journey in March, it was terrifying. I hit low periods mentally where I kept thinking about the number of calories I was eating and obsessing over the number on the scale. Needless to say, losing weight is as much a mental journey as much as a physical one. Motivation will fluctuate from time to time especially when progress feels slow. When you first go on this journey, it can seem very daunting at first, but with time and patience you soon learn that it doesn’t have to be.

Staying on track with your weight loss goals is going to require that you have consistency and resilience. You’re also going to need a strategy that goes well beyond the scale. If you want to lose weight to feel better, look better, or be better, that’s great. You should want that. However, staying motivated when there is so much happening around you is much easier said than done. Here’s a look at how you can stay motivated and keep moving forward even when things get a bit tough.

12 Ways To Stay Motivated When It Comes To Losing Weight

Set Clear, Achievable Goals

The first step to staying motivated is to know what you are working towards. Your goals must be crystal clear. Instead of vague ambitions like, “I want to lose weight” you should set specific and measurable goals such as, “I want to lose 10 pounds in 3 months”. Break up your larger goal into smaller milestones as well. When you start reaching these mini goals it is going to give you a sense of accomplishment that will fuel your motivation even more.

Create a Visual Reminder of Your Goals

A progress chart, or even just sticky notes can help you visualize your success every day. Hang up your favorite outfit where you can see it all the time and stay motivated to lose weight to fit into it. Use apps that will track your body measurements, weight and also your workout achievements. These visual acts will be a constant reminder of why you started in the first place and where you are headed.

Some of my favorite apps are:

• MadFit: A fitness and wellness app created by fitness Youtuber Maddie. It does require a paid subscription, but I think its totally worth it.
• Lose It! A free app that helps you keep track of calories and intake, if that is the goal. Just remember to not become too obsessed with it.

Celebrate Non-Scale Victories

The number on the scale is not the only measure of your success. You should celebrate moments like having more stamina or getting better sleep. These non-scale victories are powerful indicators that there are positive changes on the way. They can often feel a lot more rewarding than a few pounds lost. 

When you start recognizing these milestones it helps you to stay motivated even when your weight loss goes down a bit. Also, when you celebrate the small wins, it just makes you feel so much better about the work you are putting in.

Develop a Routine That Works for You

Consistency is more important than perfection. You should build a sustainable routine that includes balanced meals, rest days as well as realistic workouts. 

You.are more likely to stay motivated when your schedule supports the lifestyle that you want. If morning workouts don’t suit you then find a time that does. If cooking every night feels a bit overwhelming then meal prep on weekends. The bottom line is that you have to tailor your plans to work along with you.

Track Your Progress Regularly

Keeping track of your meals, your workouts as well as your energy level is going to help you to see the bigger picture. Apps and journals are great tools for doing this as well. 

When your motivation starts to dip, looking back on how far you’ve come is going to remind you of all the efforts that you have put in. You will also be able to identify patterns that contribute to progress or setbacks. You can then adjust accordingly.

Build a Support System

Surrounding yourself with supportive friends, family or community is going to make a big difference for you. Make sure you share your goals with someone you can trust or join a fitness group. Having someone to talk to during those hard moments will give you a fresh perspective and it will also renew your motivation. Even joining online forums or social groups can help to give you accountability and encouragement.

For me, when I first started, it helped to speak to my partner, who knows a lot about fitness and weight loss. Talking to him made it easier for me to understand the direction I was heading.

Focus on What You Can Control

Weight loss is influenced by several different factors; some are entirely outside of your control. Instead of fixating on the scale and comparing yourself with others try to focus on actions that you can control. These may include drinking water and staying active. You also need to make sure that you are getting enough sleep. When you consistently do the right things, the results are going to follow even if it does take a bit of time.

Use Tools and Resources That Help

Whether it’s investing in a fitness tracker, or you are using a guided workout, or preparing healthy meals, using tools will simplify your journey. For some people, support may also come from professional help, such as a personal trainer or a nutritionist. In certain cases weight loss medications may be recommended by a health care provider as part of a wellness strategy to get you fit.

My current favorite thing, which was recommended to me by the endocrinologist is taking 500mg of Berberine, a natural supplement that helps with sugar metabolism. Before doing anything, you should always consult a medical professional.

Keep Your “Why” Front and Center

Motivation fades when you forget why you started in the first place. You should take the time to reflect on the deeper reasons you have for losing weight.  Maybe it’s the fact that you want to improve your health and gain a lot more confidence. Write it down and revisit it often. This is good for those days when you feel like giving up. Going back to your why is your anchor when the journey starts to get challenging.

Forgive Slip-Ups and Keep Going

Everyone has off days. You might overeat, or you may even start skipping your workouts. You may also feel like giving up as well.  The key is never to let small detours turn into a complete stop. You need to be kind to yourself and recognize that setbacks are all a part of the process. You should get back on track with your next meal or your next workout. It’s not too late. Resilience is built not in perfect execution but in your ability to restart even after you have slipped up.

Make It Enjoyable

You’re more likely to stick with a plan if you actually enjoy it. If you hate running then you should try cycling, dancing or swimming.  Exploring different types of workouts until you find the one that is fun for you is a great way to make sure that you stay on track. The same goes for food. Try out different cooking methods to make nutritious eating a pleasure and not a punishment for yourself.

Visualize Your Success

You should make sure you are taking the time each day to picture yourself achieving all your goals. Visualization is a powerful psychological tool. It will reinforce positive behavior, so go ahead and imagine how you will feel, and what you’ll wear, once you reach the weight of your dreams. 

Final Thoughts

The weight loss journey does not have to be an all or nothing situation. With the right amount of support, dedication, and knowledge, it can actually be quite enjoyable. Some people view wanting to lose weight as a form of self-hatred, but I disagree. I believe that anyone who wants to become a better version of themselves, is treating themselves with the ultimate form of self-love.