Every transformation begins with a spark. That spark is often an inner feeling that empowers us to take the initial first step.
Like many other endeavors, a weight loss journey is marked with ups and downs. One of the biggest hurdles is the frustration of having started strong, only then losing steam. If this has been your experience, there is no need to worry; here is your roadmap of ultimate weight loss motivation tips to guide you toward your destination.
Before we open the vault of weight loss motivations, let us first address the stigma surrounding weight loss. We live in an era where weight is usually translated to one’s looks and appearance. With the trend of body positivity and self-acceptance increasing daily, weight loss is considered contradictory.
A person who is trying to lose weight doesn’t necessarily mean they are dissatisfied with their looks or trying to meet unrealistic societal beauty standards. The pursuit of weight loss also stems from self-care and a desire to improve your self-esteem.
Embarking on this journey with shoulders burdened by the guilt of excess weight and peer pressures will mentally tire you. That said, this decision must be driven by the desire for well-being, increased energy, and longevity, as weight loss provides many health benefits.
How Do I Get the Motivation to Lose Weight?
Finding the motivation to lose weight can be challenging, but with the right strategies, you can set yourself on a path to success. If you are lost and willing to empower yourself on the weight loss journey, here are some points you should consider:
Discover Your Why
Find your inner drive. Ask yourself why you want to lose weight. Is it for health, confidence, or something else? Make sure that these reasons are something you can connect with and not something that makes you feel guilty.
Research has shown that people who discover their weight loss motivation from within are more successful (5). Begin this process by writing down all your reasons in one place and reviewing them to get daily weight loss motivation from them. To make it more effective, you can make a colorful, attractive motivation board for weight loss to boost your enthusiasm every time you look at it.
Break It Down
Divide your larger goals into smaller, manageable chunks. Big goals can overwhelm you. Small, achievable goals are easier to start and pursue. While at it, you can also spice up your workout or weight loss plan by including interesting activities and weight loss motivation exercises.
Track Your Progress
Document your journey. You can take images or measurements. The idea is to record your progress and ensure you follow the right track. Note the slightest changes in your physique. Seeing how far you have come may also serve as a motivation for weight loss (10).
From time to time, you will face struggles and doubt your abilities. With this in mind, make it a habit to celebrate your efforts. Treat yourself with ‘non-food’ rewards for reaching milestones. It could include the things you enjoy, such as a day in the spa, a shopping spree, or a relaxing weekend getaway.
Seek Professional Assistance
If you are struggling with motivation, consider seeking expert help. Certified dietitians and training experts can help you to figure out a workout and diet plan. Exercise physiologists and psychologists also know how to increase weight loss motivation.
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Why Can’t I Stay Motivated to Lose Weight?
Did you ever find yourself at the height of your weight loss journey, armed with determination, only to see the fiery motivation flicker like a candle in the wind?
Fear not; you are not alone in this.
Motivation is a fickle friend. It may be at its peak some days and hit rock bottom on others. Nonetheless, the best part is that you are asking why your motivation isn’t the same. This indicates that you wish to adhere to a transformative journey.
For starters, consider the comfort zones you have built over time. These can resist change and cast a shadow over your resolve. Realize that motivation isn’t a one-size-fits-all formula. It’s a delicate blend of mindset, habit, and environment.
People who have positive expectations and are confident in their abilities are likely to lose more weight. Interventions like change talk and mental contrast can help you shed pounds faster. Change talk means talking about how much you want to change your behavior. It questions why you want to do it and what you plan to do to make that change happen (9).
You can also follow the technique of mental contrast. This happens when you spend a few minutes imagining yourself as you reach your weight goal and then thinking about potential obstacles in your journey. A study has shown that those who practice mental contrast are more action-oriented. Such people tend to eat fewer calories and exercise more (7).
Remember that your motivation may dip, but you can achieve your goal with the right mindset and strategies.
What Is the Psychology of Weight Loss Motivation?
One thing that is most often overlooked in the weight loss journey is the psychological aspect.
The “psychology of weight loss motivation” refers to the intricate and complex psychological factors influencing a person’s vigor and passion for losing weight. These factors include self-control, self-esteem, managing setbacks, and long-term commitment to weight loss. Some elements or psychological techniques that could boost your weight loss motivation include:
Set Realistic Goals
Setting specific, realistic, achievable goals provides a clear target and a sense of direction (3). Accomplishing these goals triggers a sense of achievement and can keep motivation high.
Adopt Behavioral Change Strategies
It would help if you understood that weight loss journeys are barely linear. Setbacks are a natural process and shouldn’t be considered a failure. You can adapt self-talk, cognitive reframing, and ways to identify triggers for unhealthy behaviors, which can help you manage setbacks and enhance your resilience.
Seek Social Support
The support of family, friends, and supervised organizations and communities also helps in this path. It promotes a sense of belonging and accountability in an individual. Research also shows that people who attend weight loss programs with family and friends are more likely to be persistent and achieve success! (12)
Identifying psychological barriers is essential to get the best out of this weight loss journey (5). Common obstacles include:
All or Nothing Approach
Viewing weight loss as a black-and-white endeavor can lead to discouragement after minor slip-ups. The thought that you will ‘never’ see progress or you will ‘always’ fail is a self-produced criticism. In reality, it is just that great things take time.
Using food to cope with emotions like stress, sadness, or boredom can hinder weight loss progress. Developing alternative strategies for managing emotions is important for breaking this cycle.
Harsh self-criticism and negative internal talk can erode motivation. It can undermine your weight loss efforts. You need to be optimistic about yourself and practice self-compassion. It is one of the most common barriers and needs to be immediately contradicted, as it can eventually wash away all of your motivation.
Understanding and addressing these psychological barriers through self-awareness, positive self-talk, and seeking professional support can pave the way for a more sustainable and motivated weight loss journey.
How Do I Commit to Losing Weight Seriously?
Committing to weight loss is like embarking on a thrilling adventure that requires dedication and determination. A study published in the Journal of Consulting and Clinical Psychology (2008) highlighted the importance of setting specific, realistic goals (8).
As discussed above, you should start by working on the psychological aspect of weight loss motivation. This can pave the way for small victories that build momentum. According to the American Psychological Association (APA), connecting emotionally to your goals, like wanting to improve your overall health or increase your energy levels, may improve your commitment (4).
Learning about the health benefits of weight loss is another way to increase your commitment to weight loss. Know that weight loss is like giving your body a much-needed upgrade. It can improve your heart health, blood pressure, and cholesterol levels. Not only this, it may also improve your sleep schedule and elevate your energy levels (1).
In addition, weight loss may also prevent angina, lower back pain, joint pain, and high blood pressure (6). As you decrease that excess body fat you are not only getting fitter, but you might discover a new energy level that keeps you optimistic and happy throughout the day.
It is thus proven that the benefits of weight loss are a symphony of positive changes that translate into better physical and mental health.
This journey could go on for days, months, or even years. During this, you should embrace a growth mindset. Surround yourself with supportive peers. And don’t falter during the bad days. The adrenaline rush you feel at the end and a fitter, healthier version of yourself could motivate you when you don’t feel like going anymore!
What Are the Body Stages of Weight Loss?
Weight loss can be divided into several stages, each with its challenges and milestones. Keep in mind that individual experiences can vary, but here is a general overview of the body stages of weight loss:
This is the motivation stage, driven by initial excitement. It is the starting point where you must commit to change, set goals, clean your diet, and create a workout plan.
This is where weight loss starts and where you see your hard work paying off. It can encourage the person to keep trying. But, this stage may be short-lived. Some people may feel overly confident about their progress and start taking things lightly. Others could feel highly driven and push themselves even more.
After initial weight loss, your body might hit a plateau. This is when weight loss slows down, or you stop losing weight for a period of time. It is frustrating, but you shouldn’t feel discouraged and give up. You should adhere to healthy habits even if the scale does not budge. During this stage, your body is adjusting to changes. It may be losing fat to gain muscle (11).
This is when you might start regaining some of the shed pounds. Don’t get disappointed, and keep following the track. It is a part of the process and not a sign of failure.
Your mindset is crucial during this phase. Try to stay positive and maintain your weight loss motivation. If you give up and return to your previous lifestyle, you might gain more weight than you lose. The key is to push yourself to tweak your diet and lifestyle to overcome this stage.
With perseverance, you are likely to witness progress again. This could be in the form of more weight loss, increased fitness levels, and improved body composition.
This is the final stage, where you have reached your destination, i.e., your target weight. Now, your new goal is to maintain this fitness level. It can be challenging because it involves balancing your recently acquired healthy habits and avoiding habitual indulgences. It is about sustaining the progress you have made. Ensure that your hard work doesn’t go down the drain!
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How to Motivate Yourself to Lose Weight at Home?
Our hectic lifestyles may keep us from working out at a gym or taking walks in the park. Home-based workouts are your way to go!
Motivating yourself to lose weight in your own space might seem a unique challenge. This is an opportunity to tap into your inner drive and reshape your habits. The convenience and comfort offered at home is something you can’t find even in high-end gyms.
You can set goals, keep track, and practice patience, but you may be confused about what is beneficial and what isn’t. You can mix the workouts to make this time fun while figuring out what works for you.
Get creative with household items for exercise. You can also look online for simple and effective exercises you can easily do at home. For example, you can learn chair exercises for weight loss. These exercises require nothing but a chair. They offer a low-impact, joint-friendly way to burn calories, build muscles, and shed those unwanted pounds (2).
Or, you can use the walls of your home as a canvas for reaching your weight loss targets. Doing wall Pilates for weight loss can be your next workout if you are progressing from the beginner stage. This unique method uses a wall for support and resistance. It challenges your balance, flexibility, and strength. No wonder it is an innovative workout that engages every muscle in your body and is ideal for weight loss.
Apart from these examples, several other exercises can be easily done at home with almost no equipment. These exercises help remove those extra pounds and maintain weight loss motivation throughout the journey.
The Bottom Line
Before we part ways, let us remind you again that the weight loss journey is filled with many stones. Now, it is up to you whether you give up due to the fear of tripping on them or use them as stepping stones to inch you closer to your destination. Every step in this journey will bring you near your fitness milestone.
The secret is to hold strong to your weight loss motivation and follow the right strategies to make your dreams come true. Again, it is always better to seek professional assistance if your efforts are about to fail.
Frequently Asked Questions (FAQs)
How can I lose weight if I am lazy and have no motivation?
When struggling with laziness and lack of motivation while aiming to lose weight, consider beginning with sizable chunks of change. Use the same strategies on a smaller scale, and do not overwhelm yourself. For instance, you can start by incorporating brief walks into your routine or making healthier food choices.
How to lose weight in 7 days?
Losing significant weight in just seven days is not generally recommended for long-term health as it might involve extreme measures. That said, increased physical activity and a strictly supervised balanced diet can help you lose considerable weight in 7 days.
You can increase the intake of fruits and vegetables and minimize processed foods, sugars, and excess salt. Staying hydrated is also essential. It is advisable to consult a healthcare professional before making any acute significant changes to your diet or exercise routine.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 9 HEALTH BENEFITS OF WEIGHT LOSS (2023, baptisthealth.com)
- Chair Exercises For Weight Loss (2023, betterme.world)
- Effective behavior change techniques for physical activity and healthy eating in overweight and obese adults; systematic review and meta-regression analyses (2017, ijbnpa.biomedcentral.com)
- Emotions are the top obstacle to weight loss, poll finds (2013, apa.org)
- Goal setting as a health behavior change strategy in overweight and obese adults: a systematic literature review examining intervention components (2011, pubmed.ncbi.nlm.nih.gov)
- Healthy weight loss (n.d., nutrition.org.uk)
- I Can Tell You If I’ll Really Lose All That Weight”: Dispositional and Situated Optimism as Predictors of Weight Loss Following a Group Intervention (2007, onlinelibrary.wiley.com)
- Maintaining large weight losses: the role of behavioral and psychological factors (2008, pubmed.ncbi.nlm.nih.gov)
- Mechanisms of change within motivational interviewing in relation to health behaviors outcomes: a systematic review (2014, pubmed.ncbi.nlm.nih.gov)
- Self-monitoring and eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women (2012, pubmed.ncbi.nlm.nih.gov)
- The Different Stages of Losing Weight: Fat Loss vs. Weight Loss (2021, healthline.com)
- Weight loss intervention adherence and factors promoting adherence: a meta-analysis (2016, ncbi.nlm.nih.gov)
- Understanding The Psychology Of Weight Loss (n.d., mantracare.org)