One of the most frequent questions I get asked is “how do I stay motivated?”. Everyone always wants to know the secret to staying motivated on a weight loss journey. Motivation is a funny thing. It’s something that we can easily have an infinite amount of or none at all. And it’s all up to the individual! Motivation is the force that drives a person to repeat a behavior. And it is generally considered to be one of the most important factors that drive change within an individual. So basically, it’s pretty important.
I totally understand losing motivation while on a weight loss journey. While I may have it figured out now, it still took me over 25 years and lots of attempts before I really grasped how motivation works. And whether you have 5 pounds to lose or over a hundred, figuring out motivation is hard.
But there are a few tips and tricks that make a big difference in staying motivated. And I’m sharing those with you below!
This post contains affiliate links. See Disclosure for details. Opinions are my own.
Tips For Staying Motivated On Your Weight Loss Journey
Know Your Why:
Knowing your true reasons for why you started your journey is key for keeping the motivation going. Your why is the reason you are setting your weight loss goal in the first place. Your why has to be more than just a number on a scale or a clothing tag, to be successful it has to come from a deeper place. Once you have figured out your why write it down and read it daily. It is important to revisit your why often and keep it at the forefront of your thoughts. You may find that your reasons change or evolve over time and that’s okay! In fact, I encourage you to add to your why regularly. Having more whys will help keep you motivated and on track to success.
Have An Accountability System:
I talk about this all the time on my Instagram. Having an accountability system, such as a Bootcamp or challenge group, is a fun and supportive way to stay positive and accountable to your goals. It’s a way to have daily or weekly check-ins, talk about nutrition and portion control, discuss tips, recipes and so much more! Studies show that having an accountability system or an accountability partner greatly increases the chances of one’s success. In fact, people are 65% more likely to reach their goals if they have an accountability system.
Personally, I would never have achieved my hundred pounds plus weight loss if it hadn’t been for my fit friends. Having friends who have similar dreams and goals as you is a big motivator. My fit friends helped push me closer to my goals, inspired me to push myself when I wanted to quit, and constantly lifted me up. I talk more about fit friends further down the post.
Focus on Self-Love:
There are two ways that people go about their weight loss journey. Either by hating their body and punishing it. Or by loving their body for what it can do and nurturing it with good health. Personally, I think the latter is a better and more positive approach to weight loss. If you focus on what your body can do, you’re more likely to stay committed. Focus on what you can achieve at this moment, even if it’s just a walk around the block. Self-care is an important aspect of self-love, so make sure to treat your body to the care it deserves. Reward your hard efforts with self-care, like a massage or manicure, rather than with food.
One of my favorite ways to reward myself is with a hot Epsom salt bath after a hard workout. I look forward to the scents, the bubbles, and the relaxation. But I don’t get any of it unless I workout first!
Follow A Pre-Set Nutrition Plan:
A pre-set nutrition plan will go a long way in keeping you motivated. This is because a meal plan or guide removes guess-work and food frustration. Frustration over food and diet is one of the number one reasons people quit their health and weight loss journey. While everyone is super eager to eat clean and workout during week one, about a week later cravings for sugar and extra carbs roll in and many people fall off the wagon. This is because people are following a “diet”, not a “plan”. A diet is simply a set of general rules and is an umbrella for countless foods. It doesn’t really guide people on what to eat or how much. This is why a nutrition plan helps with motivation. Because you know what and how much to eat so you don’t run into cravings.
There are so many nutrition plans out there. And I’ve learned that it really isn’t a “one size fits all”. If you find that a meal plan isn’t working for you, don’t quit, simply try another meal plan. With help and research, it won’t take long for you to find a nutrition plan that you can stick with long-term.
Follow A Fitness Program:
Much like having a nutrition plan, a fitness plan will help keep you motivated. Fitness programs are designed to guarantee results so long as you show up each day and perform. This is motivating because you tend to see results more quickly than if you are working out on your own. And I speak from experience. I had faster results from doing 80 Day Obsession than I did from months of running. It took me a year to go from a size 10 to a size 6. And I did that using running and random fitness challenges. Meanwhile, 80 Day Obsession took me from a size 6 to a size 2/4 in just 80 days. Needless to say, seeing such quick results is a huge motivator.
Another motivating factor of a fitness program is having a countdown to the program’s end. There is something so satisfying and motivating about crossing off a workout in your calendar. I love 80 Day Obsession because the videos have the day you’re on in each workout. This is always reminding you how many days you have left before completing the program
Partake In A Challenge:
One of my first intros to a daily fitness ritual was a fitness challenge with some friends. We started with a 30-day squat challenge. Each day we had to increase the number of squats we did. It was hard but a 30-day challenge felt doable and a length of time that I could achieve. At the end of the 30 days, I had learned a lot. I learned that I could push my body a little harder each day and get positive results. And I learned that having a daily goal was quite motivating. Plus, having a small accomplishment each day and feeling good about myself was really empowering. And that alone was a strong motivator.
Start A Instagram Health Account:
You’d be surprised at how incredibly helpful having my Instagram has been to my health and fitness. For instance, I can say with 100% certainty that I wouldn’t have run my 10km race if I hadn’t known that people were expecting to see photos. Knowing that there were people out there expecting to see race pics was a huge motivator. The morning of that race was incredibly tough. But feeling accountable to my Instagram really motivated me to run and finish the race. Plus, the outpouring of support that I received from the fitness community was a constant source of motivation. Since joining the IG fitness community, I have met so many wonderful and inspiring people from all over the world. I never thought photo journalling my health and fitness journey would connect me with so many friends. And the best part is, these are friends that share my goals and dreams. Personally, I have found journaling my journey through pictures has been one of my biggest motivators.
Buy A Goal Outfit:
As I’ve mentioned in many other posts, I’m not a huge fan of the scale. I tend to measure my success more literally. I use a measuring tape and I use clothes to track my progress. So for me, instead of a number on the scale, I work to fit into a goal item of clothing. Most often, my goal piece of clothing is a pair of jeans. But I’ve also had a goal bra, shirt, and bathing suit. Goal outfits are motivating because you can try them on as frequently as you like and see positive changes. There are few things more satisfying than watching a pair of jeans slowly fit. Seeing a pair of jeans go from barely fitting up your thighs to the button finally closing is amazing. Each time the jeans fit a little better was euphoric. And that feeling is what keeps you motivated because you always want to chase that wonderful, satisfying feeling.
Find A Fit Friend
I talked about an accountability system further up the post, but a fit friend is a little different. There still is a huge accountability aspect, but there is also the camaraderie aspect. That idea that you’re “in the trenches together”. A fit friend is someone you can discuss goals with and not feel like you’re boring the person. It’s someone you can workout with frequently. Someone who will understand the hard days. A fit friend can play a huge role in keeping the motivation going. Don’t have anyone in “real life” who can be your gym buddy? Join an online challenge group and find a bunch of fit friends!
Personally, I have a lot of fit friends, both in real life and online. I like surrounding myself with people who have similar goals. Plus, we tend to feed off of each other’s motivation. Build yourself a fit tribe and see how it keeps you motivated.
Leave Yourself Reminders
This one builds off of the first tip, know your why. Leave yourself little motivators around your home. Use sticky notes to write down your goals, whys, and rewards, and leave them strategically around your living space. Make sure to leave them in places where you will see them, and where they’ll be useful. For example, place one on the fridge, the cupboard, and near your workout clothes, or workout mat. Leaving yourself these self-motivators will keep you moving toward your goals. Another way to leave yourself reminders is to set calendar reminders on your phone. Set reminders around meal and workout times to make sure that you eat healthily and finish your workout. Literal reminders are an excellent way to make sure you don’t end your journey early.
My Thoughts On Motivation
At the end of the day, motivation is something you have to build for yourself! You may get a bit of external motivation from others, but for the most part, it comes down to you. Motivation is a mindset. It is a muscle no different from any other in that it needs to be exercised in order to be effective.
Need help with motivation, mindset, and intuitive eating? Check out my coaching services!
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Great tips! As someone who works in the nutrition industry, I believe these are all spot on and can be applied to many things. Thank you for the info!
thanks so much for taking the time to read!
These are good tips. I lost nearly 100 pounds too but I have started gaining them back thanks to a meltdown. I am trying not to beat myself up more on loving my for my flaws and flabs until weight loss comes natural again.
do not beat yourself up at all! Life happens. And I’m a firm believer that if you can do something once, you can totally do it again. Love your body for what it is and what it can do, and everything else will eventually fall into place.