Weight loss is a long-term journey, not a sprint. Staying motivated throughout the process is one of the most important factors in determining success, but also one of the most challenging. Slow progress, cravings, emotional factors, and even the environment can all dampen enthusiasm and lead to giving up. However, with the right strategies, you can stay motivated, overcome difficulties, and achieve your goals in a sustainable way.
7 Tips to Stay Motivated When Losing Weight
Include:
1. Set Realistic Goals and Break Them Down
One of the reasons many people lose motivation is because their goals are too far-fetched or not specific. Instead of just setting a goal of “lose 10kg,” turn it into small milestones, for example:
- Weeks 1–2: Eat enough main meals, cut out sweets by at least 50%.
- Weeks 3–4: Exercise at least 150 minutes/week, including strength training.
- Monthly: Track your weight and waist measurement to measure your progress.
These small goals are easy to achieve and will help you feel like you’re making progress, which will motivate you to keep going. You can write them down on paper or save them on your phone. Mark them off as you complete a milestone to see the results visually.
2. Celebrate non-weight-related wins
Not all success is measured in pounds lost. Focusing too much on the number on the scale can be overwhelming and discouraging. Instead, focus on health and lifestyle improvements:
- More energy in the morning.
- Sleeping better, waking up feeling refreshed.
- Fitting into your favorite clothes that you couldn’t before.
- Being able to climb stairs or walk farther without getting tired.
These “small wins” are important because they help you stay motivated as you change your habits. A practical example: If you walk 2,000 more steps this week and feel lighter, reward yourself with a movie or a healthy snack you love.
3. Keep a journal and track your progress
Keeping a journal helps you not only see your weight, but also identify your daily habits, emotions, and challenges. A journal might include:
- Meals and calories eaten.
- Physical activity performed.
- Emotions and stress levels during the day.
- Cravings and how you deal with them.
This tracking helps you identify negative patterns and find ways to adjust them, for example, if you find yourself snacking a lot in the evening after stress, you can plan a different leisure activity for that time.
4. Build a Support System
Family, friends, or a support group play an important role in staying motivated. In fact, no one should go through the weight loss journey alone.
This has benefits such as:
- They can share their experiences, tips, and encouragement when you are struggling.
- Joining an online weight loss community or group can help you feel less alone and keep others accountable.
A dietitian or personal trainer can also be an important source of support. They can provide evidence-based guidance, help you set realistic goals, and develop strategies to cope with challenges, such as emotional eating.
5. Stay positive and flexible
The weight loss journey is never perfect. There will be times when you feel stagnant or off track. It’s important to see temporary setbacks as part of the learning process:
- Instead of blaming yourself, figure out why and make a plan to fix them.
- Focus on long-term progress rather than small mistakes.
- Be flexible and adjust your plan as needed. For example, if you’re busy this week and can’t hit the gym, increase your walking time or choose shorter home workouts.
6. Create positive habits to stay motivated
Some simple but effective habits to help you stay motivated every day include:
- Prepare healthy meals and snacks to avoid impulse eating.
- Set a regular time for physical activity, even 15–20 minutes a day, to create a habit.
- Reward yourself with something that has nothing to do with food, such as a spa day, a book, or a new outfit.
- Set reminders on your phone to drink water, get up and move around, or check your food diary.
7. See weight loss as a long-term journey
Ultimately, it’s important to remember that weight loss is a marathon, not a sprint. Be patient, embrace the ups and downs, and focus on continuous progress, not perfection. As you build healthy eating habits, exercise regularly, and maintain a positive mindset, your weight will gradually return without undue stress.
