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6 Ways to Stay Motivated to Lose Weight

We’ve all been there before. We start our routines to stay fit. Everything was going fine–you were going to the gym on a regular basis, watched what you were eating, and then, all of a sudden you lost your motivation, and your momentum dies out quickly. You no longer go to the gym on a consistent basis, and now your body is progressing much slower than before.

This is a very common problem that occurs to all of us, especially when first starting off.

Here are 7 ways to help you stay motivated to lose weight:


Start off each day with a specific goal in mind.

Some days you may be more tired than others. Some days you may be hungrier than others. And some days you may feel like a potato with no motivation to move from your comfy spot on the couch.

Don’t let this make you go off track! Everyone is allowed to have a bad day every once in a while. So don’t beat yourself up over sneaking in half of a chocolate chip cookie.

But in order to avoid caving and spiraling into a sugar coma, write down your goals for each day.

show that recording your goals makes you more likely to accomplish them.

You can start with creating a daily meal plan for yourself so you stay on track.


Research repeatedly finds that people who dislike their bodies are less likely to lose weight (1).

Taking steps to improve your body image can help you lose more weight and maintain your weight loss.

Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals (1).

The following activities can help boost your body image:

  • Do something for yourself, such as getting a massage or manicure
  • Look in the mirror and say the things you like about yourself out loud
  • Appreciate what your body can do
  • Stop comparing yourself to others, especially models
  • Surround yourself with positive people
  • Exercise
  • Wear clothes you like and that fit you well


We are constantly surrounded by food. You can have pizza ordered to your home straight from your phone in less than 20 minutes. But it may take a month to shed even 8-10 pounds.

After a few days, motivation may wear off when people don’t end up seeing the results they wanted.

Having unattainable goals can cause feelings of frustration and may make you give up easier. However, setting goals that can be easily achieved will lead to feelings of achievement and success.

According to one study, women who expected to lose a certain amount of weight were most likely to drop out of the program. This is why it is important to keep expectations at a minimum and set goals at a reasonable standard.

Another easy way to stay motivated is by joining a community of people who have similar goals and aspirations as you do.

By having a buddy or two to push you along, you will be more inclined to stay motivated.


You may think it’s silly, but self-monitoring is key for weight loss motivation and success.

Research has discovered that people who track their food consumption are more likely to lose weight and continue their weight loss.

When keeping a food journal, you must write down EVERYTHING you eat. This includes snacks, drinks, and anything else you might’ve snacked on.

You can even download an app like MyFitness Pal to help keep you on track!


No one ever said losing weight was easy, especially when you live a busy and hectic lifestyle. There will always be stressful times, but that is why it’s important to plan for them ahead of time.

Start to think of coping skills that will help you remain motivated no matter what.

If you have your solution before the problem strikes, then you won’t be tempted to go off of your diet.

In addition, if you are able to handle your stress excellently as well as maintain certain coping strategies, you will probably be able to shed more weight and keep it off longer.

Some of these methods will help you cope with your stress:

  • Meal prep all of your daily foods
  • Taking a walk to clear your head
  • Exercise
  • Asking for help
  • Yoga or other types of meditation


Any type of exercise, whether its cardio or a HIIT workout, play a vital role in promoting weight loss. Staying active helps you burn calories and also improves your state of mind. It’s a win-win.

However, we all know what it’s like to dread a workout. This is why its best to find an exercise you enjoy so that you aren’t bored.

There are a few things to consider before deciding what works best for you.

  • Do you like exercising in a group or by yourself?
  • Would you rather workout inside or outside?
  • Do you prefer working out at home or at a gym?

Either way, you’ll still be getting your daily exercise. Do whatever makes you feel the most comfortable.

  • Yoga
  • Jogging
  • Crossfit
  • Zumba
  • Running
  • Swimming
  • Weightlifting


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