Losing weight is one of those things that sounds simple in theory. Burn more calories than you eat, and the pounds will come off, right? Easy enough!

However, anyone who has tried to drop a few pounds knows it’s not always easy. Weight loss is just as much a mental challenge as it is a physical one — and keeping up the motivation can be tough. The good thing is that with the right weight loss tips, you can stay on track for good.

Want to know how to get motivated to lose weight? This article will walk you through some actionable tips you need to stay disciplined to lose weight and more.

Why Is It So Difficult to Stay Disciplined to Lose Weight?

Have you ever wondered why even some of the world’s most successful people struggle to stay disciplined when it comes to losing weight?

Maybe you have achieved great things in other areas of your life, such as building a career, getting an education, starting a family, or saving money, but losing weight feels like the one challenge you can’t conquer.

If that’s the case, you’re not alone. Research shows that 95% of all diets fail. But why is weight loss such a tough journey? Let’s explore a few reasons why staying disciplined can be so challenging.

The All-or-Nothing Approach to Weight Loss

One of the biggest mistakes people make in their weight loss journey is to adopt an ‘all or nothing’ mindset. You may have experienced this cycle as well: You return from vacation or a weekend of overindulgence, feeling sluggish and unhappy with your body. So, you decide, “That’s it! I’m going to turn things around!”

You jump into a strict weight loss diet and throw out all the food in your pantry and fridge that doesn’t fit your new plan. For the first few days, everything goes well. You stick to your healthy habits, but then a friend offers you a cheesy slice of pizza. You cave, and suddenly, you feel like you have ruined everything. Thinking you’ve already “failed,” you end up eating whatever you want for the rest of the day.

While restrictive dieting may seem like the solution to losing weight, it often backfires. It’s like the classic example: if someone tells you not to think about a pink elephant, suddenly, that’s all you can think of. The same goes for food—when you cut out entire food groups, such as carbs or sweets, they become all you can think about. This is one reason so many weight loss efforts fail. You naturally crave what you can’t have.

The Wrong Source of Weight Loss Motivation

Another reason many people struggle with losing weight is because they’re looking for motivation in the wrong places. To stay focused on your weight loss goals, it’s crucial to understand the difference between extrinsic and intrinsic motivation.

• Extrinsic motivation occurs when you’re driven to do something because of an external reward. For example, you might lose weight to get more likes on Instagram or to fit into a smaller size for a special event.
  
• Intrinsic motivation occurs when you do something because it’s enjoyable and fulfilling in itself. For example, you might go to a fun workout class with a friend or take a relaxing walk because it clears your mind.

Research shows that people who rely on intrinsic motivation are more likely to succeed in their weight loss journey. Why? Because the brains are wired to prefer immediate rewards over long-term benefits. You may know how great it would feel to be confident in your swimsuit on your summer vacation. But is it enough to keep you motivated to eat healthy or work out, especially on those days when you’re exhausted?

Most of the time, you’ll choose the quick reward of a chocolate bar instead of sticking to a weight loss goal that could take months to achieve. That’s why it’s crucial to seek inherent enjoyment in what you do if you really wish to lose weight. This way, staying active and eating right won’t feel like a chore. You’ll be motivated because it’s rewarding and fun, and the amazing weight loss transformation will be an added bonus.

6 Tips To Consider Before You Start Your Weight Loss Journey

Starting a weight loss journey can be exciting, but staying motivated is often the hardest part. If you have tried to lose weight before, you know how easy it is to fall off track.

Here are some killer tips to help you get motivated before you even start your weight loss journey:

1. Determine Why You Wish to Lose Weight

The first step in your weight loss journey is to clearly define why you want to lose weight. Write down all your reasons, whether it’s to improve your health, boost your confidence, or feel more comfortable in your clothes.

Having a list of your motivations can help you stay focused, especially when your self-discipline is tested. Try reading through your list daily to remind yourself of your goals. This can be a powerful way to stay motivated when tempted to fall back into unhealthy habits or bad eating patterns.

While many people decide to lose weight after their doctor advises it, research shows that those with internal motivation—like improving body image or feeling healthier—are more likely to succeed in their weight loss efforts.

2. Set Realistic Expectations

One common mistake people make is setting unrealistic goals, which can lead to disappointment. Many weight loss plans and diet products promise quick results, but it’s healthier and more sustainable to aim for a gradual weight loss of 1 to 2 pounds (0.5 to 1 kg) per week.

For example, if you’re overweight and weigh 180 pounds (82 kg), losing 5% to 10% of your weight can significantly impact your health. That’s around 9 to 18 pounds (4 to 8 kg). Smaller, achievable process goals – such as walking 10,000 steps a day or eating more vegetables – can often lead to feelings of accomplishment, which helps keep your weight loss motivation high.

3. Make a commitment

Believe it or not, commitment is key to losing weight. Research suggests that making a firm commitment, like a written contract with yourself or a promise to a friend, can improve your chances of sticking to your weight loss plan.

You may even consider using weight management apps that send push notifications to keep you on track. If it fits your budget, invest in a gym membership or sign up for exercise classes. Knowing you have spent money on group classes or personal training can push you to stay disciplined.

4. Pick a Plan That Fits Your Lifestyle

To avoid the frustration of yo-yo dieting, choose a weight loss plan that aligns with your lifestyle and eating preferences. Cutting calories can help you lose weight, but restrictive diets that ban certain foods are often unsustainable in the long run.

Instead of following a strict diet, focus on healthier habits such as:

• Reducing portion sizes
• Eating more fruits and vegetables
• Limiting snacking and processed foods
• Counting calories to stay within a reasonable limit

Make these positive changes to your daily habits, and you’ll be more likely to see lasting results.

5. Find an Exercise Routine You Enjoy

Physical activity is a crucial part of any weight loss journey. Not only does exercise help burn calories, but it can also reduce stress and improve your mood. The key is to find a workout that you genuinely enjoy. Whether it’s walking, dancing, swimming, or lifting weights, the more fun it is, the easier it will be to stick with it.

Also, consider whether you prefer indoor or outdoor workouts, exercising at the gym or home, and solo workouts or group classes. Group exercise classes can provide weight loss motivation and a sense of community, but if you prefer exercising alone, that’s perfectly fine too.

Listening to music while you exercise can also make your workouts more enjoyable and help you stay motivated.

6. Find a Weight Loss Role Model

Having a role model can inspire you to stay on track. It could be a friend who successfully lost weight or someone you follow on social media who shares their weight loss journey. Just make sure your role model promotes healthy, sustainable habits rather than quick fixes.

Surrounding yourself with positive influences can boost your weight loss motivation and keep you going when times get tough.

How to Get Motivated To Lose Weight: 7 Things You Should Do While You’re Losing Weight

Losing weight is a journey that requires dedication, patience, and consistent motivation. But as you go through the ups and downs of weight loss, it’s easy to lose sight of your goals.

To help you stay motivated, let’s look at seven practical tips to keep you on track while losing weight.

1. Set Clear Goals and Focus on the Process

Many people only set outcome goals when losing weight, like reaching a specific number on the scale. While it’s great to have big goals, focusing solely on the result can sometimes feel overwhelming, especially when life throws challenges your way.

Instead, set process goals – actions you can control that may lead to long-term results. For instance, you can exercise four times a week or eat a vegetable with every meal. These smaller daily habits help build the self-discipline needed for sustainable success.

2. Keep a Weight Loss Journal

Self-monitoring is crucial for weight loss, discipline, and success. According to one report, people who track their food intake are more likely to lose weight and keep it off.

Make sure to write down everything you eat. You can even record how certain foods make you feel. This practice not only helps with portion control but also uncovers patterns that may lead to unhealthy habits. You can use apps, websites, or simply pen and paper to track your meals, exercise routine, and emotions.

3. Celebrate Small Wins

Losing weight can be tough, so give yourself some credit when you hit your goals. Whether it’s sticking to your exercise routine or resisting that unhealthy snack, every positive change counts. Celebrate behavior changes rather than just the number on the scale to stay motivated.

Ensure the rewards support your goals. Instead of treating yourself with food, consider activities that align with your healthier habits, such as a relaxing massage or a new workout outfit.

4. Seek Social Support

Losing weight isn’t something you have to do alone. Share your weight loss goals with family and friends who can cheer you on.

When you have a weight-loss buddy or join group classes, it can help keep you on track. Friends can help you stay accountable, encourage you to push through setbacks, and make exercising more fun. If you have kids, involve them in your physical activities. It’s a great way to build healthier habits as a family.

5. Practice Positive Self-Talk

Your mindset helps you achieve weight loss goals. People who speak positively about their journey will likely stick to their goals. This technique is known as change talk – speaking about your commitment to healthy changes and your steps to get there.

For instance, instead of saying, “I can’t eat that,” try, “I choose healthier foods because they make me feel better.” Remember, the way you speak to yourself matters.

6. Plan for Challenges

Life isn’t perfect, and you’re bound to face obstacles on your weight loss journey. So, plan ahead – it helps you stay on track, even when stress levels rise.

Mental contrasting – where you imagine your success and visualize potential roadblocks – can be a powerful tool to stay focused. For example, if you know you’re attending a party, plan to eat smaller portions or bring a healthy dish. Being proactive helps you avoid slipping back into old habits.

7. Appreciate Your Body

Studies show that women who are unhappy with their bodies are more likely to use unhealthy weight loss methods compared to those who feel better about their appearance.

Improving your body image not only helps you lose weight in a healthier way but also makes it easier to maintain your progress over time.

Here are some activities to boost your body image:

• Appreciate what your body can do, such as walking, dancing, or lifting.
• Surround yourself with positive, supportive people.
• Avoid comparing yourself to others – it’s your journey.
• Wear clothes that make you feel comfortable and confident.
•  Look in the mirror and say things you love about yourself aloud.

Conclusion

Staying motivated is important for long-term weight loss success. People find motivation in different ways, so figuring out what drives you is important. You can try a weight loss journal, practice positive thinking, or look up to a role model for inspiration.

Remember to be flexible, forgive yourself for any setbacks, and celebrate small victories along the way. And don’t hesitate to ask for support when you need it. With the right tools and encouragement, you can stay motivated and reach your weight loss goals.