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5 Ways to Motivate Yourself to Lose Weight

Motivate Yourself to Lose Weight

Losing weight can be a real challenge. It takes time, effort, and focus, and some days you just don’t feel like going to the gym or eating healthily.

Fortunately, there are plenty of ways to motivate yourself to lose weight. These five methods will help you stay focused on your goal, even when you don’t feel like it.

5 Ways to Motivate Yourself to Lose Weight

Method 1: Reward Yourself For Every Milestone

Small achievements can be incredibly motivating, but without proper recognition, it’s easy to forget how far you’ve come. 

If you want to stay motivated on your weight loss journey, try rewarding yourself every time you meet a milestone, like hitting a certain number on your scale or exercising a set amount each week.

It might not seem like much at first, but breaking up big goals into smaller ones helps motivate us in small ways over time. Plus, it keeps you from getting discouraged if you have a setback. And when something goes wrong, take comfort in knowing that one day down won’t derail your progress forever.

Celebrating small wins will keep things positive and keep you moving forward toward your goal.

Method 2: Tell Yourself That You Can Do It

If you’re having trouble getting going on your goal of losing weight, try telling yourself that you can do it, this will help you to focus more and keep yourself motivated as well.

Sometimes we get ourselves all worked up about something, thinking about how difficult it is going to be, which makes us want to give up because we think that we won’t succeed. 

If you tell yourself that you can do it and believe it then you’ll be able to power through those moments where motivation seems hard, and if you need a little extra motivation just follow one of these simple methods below and they should help motivate you even more.


Method 3: Change Your Environment

Is your home full of junk food, or are your houseplants dead, if you don’t have a good reason to avoid overeating, it’s much easier? If you don’t have appealing options in your home (or at work), avoid temptations by keeping fresh fruit and veggies on hand and seeing if you can swing by or go to a grocery store each day or two.

Need some added motivation? Sign up for a meal-delivery service that'll bring healthful meals right to your door. This option is often recommended for those who need help recovering from an illness or injury, but anyone trying to eat more healthfully could benefit from having ready-to-eat meals delivered.


Method 4: Bring On The Accountability Partner

Finding a friend or family member who will work with you through your journey is crucial. Not only are they there for moral support, but they can also give you real-time feedback on how you’re doing. 

If your motivation levels are slipping, they can tell you that too, it’s easier to let things slide if you don’t have anyone nagging at you or praising your progress when it happens.

Use a trusted friend or family member as an accountability partner and watch your weight loss progress improve even more quickly than it might otherwise. 


Method 5: Add In Regular Exercise

It might sound obvious, but adding exercise into your routine is a surefire way to help keep yourself motivated, and it doesn’t have to be hard.

In fact, according to research from Ball State University, people who do some type of exercise for at least 30 minutes five days a week lose more weight and feel better about themselves than those who only move around two days a week.

If you can’t squeeze in time for a full workout, try just moving as much as you can each day- it all adds up.


While there is no one-size-fits-all solution to motivation, these methods should get you started.

Keep in mind that what works for you now might not always work in the future; if your weight loss program stops working, try something new and be patient with yourself.

What is Your Goal? Before you can start on a path to success, it’s important to know where you want to go and make sure your goal is specific and measurable, this will make it easier for you to see how far along you are on your journey.

When starting, set a long-term goal of losing 1–2 pounds per week or 0.5–1 percent of body fat per week until you reach your ideal weight or body fat percentage.

You can also create intermediate goals along the way as rewards for reaching larger milestones.



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