How to Keep Your Weight Loss Motivation High?

Healthy food and an active lifestyle is the best way to keep your weight loss motivation high and achieve your life goals.

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Consistently daily changes applied to your diet and lifestyle help you keep your weight loss motivation high. The best way to achieve this is by making changes to your behavior. One way to do this is by making a change in how you eat; by eating more healthy food and moving around more.

You’re a busy person. You’ve got more important stuff to do with your time than diet and exercise. But you want to keep in shape, reduce disease risk, keep weight off…without getting bored or stressed.

“The key is staying motivated, but there are ways to help make it easier.”

Get easy-to-follow tips based on proven scientific research to discover how to keep your weight loss motivation high and reach your body goals — without burning yourself out or going through a slump.

How to keep your weight loss motivation high?

No matter how motivated you are, if you want to keep the motivation to lose weight high, then you do not want to let yourself lose focus. The key to keeping your motivation high is to find something else that you can focus on. This may sound simple, but most people lose focus during their weight loss journey. They will either eat too much, not lose enough, or they will focus on the wrong things. In this blog, I will discuss what you can do to keep your focus high.

Many outside factors can interfere with your weight-loss goals. From a bad week at work to a bad day at home, it’s easy to lose your motivation when things get tough. But when you’re ready to give up on your goals, try these five tips for keeping your weight-loss motivation high — and kicking those pounds for good!

1. Remember your goal and why it’s important to you

How to motivate yourself in order to achieve your physical health goals

When you’re in a survival situation, it’s easy to forget why you’re there in the first place. That’s why having a goal is essential. Without a goal, you won’t have a reason to push forward, which means you’ll be more likely to give up.

It’s human nature to attribute our bad habits to external forces. But when you’re trying to lose weight, it’s easy to hold on to the bad habits you have than the good habits you want to develop. It takes willpower, but you can choose how you want to respond to distractions if you look around at your environment.

For example, if you see a lot of junk food advertising on television – even if it’s in attacks on exercise – and you’re not getting up to get a fast food meal, then it’s probably not the advertising that’s holding you back. Your lack of willpower (or addiction) is likely making it hard for you to resist the temptation to indulge in junk food even when you’re hungry (which is why I’m recommending you eat breakfast).

2. Surround yourself with positive people

Staying positive in unprecedented times

Surround yourself with individuals who will uplift you. Not people who will tear you down. If you work in an environment where negative people surround you, it can be not easy to feel motivated and to feel like you’re making any progress.

Remind yourself your goals don’t have to happen instantly. It often takes a while to get into the proper mentality, to develop a workout routine, a diet plan, and even to successfully come up with unique names for the types of foods we eat — and then sticking with them is hard! Remind yourself that you’ll need to find the time and patience to develop your fitness and nutrition goals.

Pick a reward that fits these reasons, even if it means something small. For example, a reward that comes with doing cardio makes me want to work out more. So that might be something I reward myself with, including success at cardio.

As you progress toward your goals, often communicate with someone monitoring your progress and who has your best interests in mind. I am an extremely motivated person, so having people who can support me personally is extremely important. You and I can make progress together as we learn to recognize when we’re hitting mental roadblocks and quickly get back on track.

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Quitting smoking is hard


Every day we face a new challenge — quitting cold turkey vs. using an e-cigarette as a healthier alternative. What if you could recognize when you might need to slow down, evaluate why you’re slowing down — and do something about it? I recently quit cold turkey and ended up doing six months of maintenance. But as soon as I started feeling disheartened, I stopped cold turkey and have been vaping since. A reward like success at vaping is something I could recognize quickly and do something about right away.

Challenge yourself to do something that seems crazy to you — like running a marathon.

3. Maintain a healthy diet

Why is it important to eat a balanced diet

Your diet may have a significant effect on your mental health. As a result, maintaining a nutritious diet is critical. Depression is estimated to impact 350 million people worldwide and is one of the major causes of disability. Depression is also the leading cause of suicide. So eating a nutritious diet is an essential component of keeping mentally healthy.

Resolving to shed those last few pounds is great, but it’s even better if you set a goal to keep them off over a longer period of time. It’s far easier to stay the course and maintain your resolution if you have to say “I will” over “I won’t,” says Sari Chait, Ph.D., a clinical psychologist. “In this way, making a goals-related claim of willpower can help support a sustained effort of maintaining your [weight-loss] goal,” she explains.

Setting larger goals

There are several ways to set goals, whether you’re trying to lose weight, get in shape, lose weight for good or get in better shape. First, try setting larger goals that feel meaningful to you, like going from 25 pounds to 33 pounds or setting a goal to run a half-marathon, which might be three months or six months away. Chait notes that short-term goals are easier to manage and that they can have a favorable ripple effect. “Setting [such] goals can lead to people trying to follow through, more positive behavior around maintaining unfavorable behaviors,” she says.

Setting meaningful, intention-based goals over vague and neurotic ones can help you stay the course. “I often tell people that this can be one of the most important things you can do for your own mental health,” says Chait. Feeling like you belong somewhere, achieving a goal, and having a sense of empowerment are all among the benefits of setting goals.

Think outside the (less than) box when creating your goals. “I have found that it is far too easy for a resolution to occur solely from thinking about what must be done — but without the necessary behaviors,” says Chait.

4. Exercise regularly to boost your metabolism and burn more calories

Exercise regularly will keep your weight loss motivation high

Your physical and mental well-being needs to be active. It can make you smarter, reduce stress, and reduce your risk of heart disease and stroke. Increasing your metabolism and maintaining a healthy weight can be achieved by exercising. It is possible to lose weight by directly impacting your hormones and metabolism.

However, as you grow older, your muscles and joints begin to degrade. In general, your body doesn’t respond well to the same workout routine as when you were younger. So when you do work out, it’s more likely to leave you feeling sore and have less noticeable results. Again, this is because your body is like a muscle that gets used to a specific routine rather than staying flexible. But to keep exercising and achieving your weight-loss goals, you need to change your workout routine.

Improve your strength

Instead of doing the same low-effort exercise routine repeatedly over and over again, try incorporating some exercises that improve your strength. Strength training exercises target all parts of your body and use various machines, dumbbells, bands, or even resistance bands. 

Whatever equipment you use, make sure it’s high-quality and equipment you’re likely to have at home. Do some repetition sets and then decide for a certain period whether you want to continue to do the specific exercise or not. This gives your body enough time to acclimate to the new exercise and gives you a better idea of whether you need to change your routine altogether.

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One of the biggest predictors of long-term weight loss is regular exercise. So is weight loss going to be a successful long-term strategy if you don’t do any exercise? Not necessarily! For most adults, exercising for 30 minutes per day is on the low end of exercise recommendations.

5. Make minor changes that have significant results over time

Minor food changes will help you keep your weight loss motivation high

If you can make small changes that have big results over time, you’ll find that you don’t even have to make a big change at all. On the other hand, making small changes, such as drinking more water, getting more sleep, eating healthier, or taking a walk every day, will help you make significant changes over time.

Making small changes will help you stay motivated to reach your weight loss goals.

Although willpower works very well for stopping yourself from eating that chocolate cake, it all comes down to what your mind sets out to do. If you want the cake, but you have a hard time stopping yourself from eating it, willpower won’t help you.

Instead, use your mindset. In most circumstances, you want to do what makes you happy, precisely what willpower won’t help you do.

On the other hand, if you know exactly what you want to do — no matter what someone else might think — then willpower will backfire. This will keep your motivation high and your weight-loss goals achievable.

Identify the foods and habits that motivate you to eat healthily

You’ve likely heard the saying, “You can’t have your cake and eat it, too.”

But what it means is, “You can have your cake, but you also have to get rid of everything that makes you want to whip out the cake and eat it, too.”

Although the phrase sounds harsh, keeping your resolution to eat healthier doesn’t only apply to eating out. It applies to anything where your body image is all about trying to have something that you want.

It works the same way with weight loss. If you’re trying to lose weight but think that you’re not able to, you’re setting yourself up for failure.

When you set yourself up for success by identifying the foods and habits that motivate you to eat healthily, it will be a lot easier to follow through and stick to your diet.

Anything with a price tag on it, you want to find a way to consume less of.


When times get tough, it’s easy to lose your motivation for weight loss goals. Suppose you are following a healthy weight loss program. In that case, you will want to keep these three things in mind:

  • Monitor your weight with a digital multi-sensor scale.
  • Track your calories burned with a food scale or activity tracker.
  • Take short-term and long-term steps to reach and maintain your final goal weight.

Keeping your weight loss motivation high will help you maintain your progress towards achieving your desired body weight.


How can I acquire the willpower to reduce weight?

Becoming a disciplined eater is usually as simple as deciding what you will eat for dinner and setting aside a small portion for yourself. But willpower is elusive, and eating habits can change rapidly over a day, perhaps because you’re excited about starting a new diet or hoping to acclimate to a new meal type. Thus, effective dieting requires an ongoing process of self-improvement. It is not enough to resolve to lose weight immediately.

What activity makes you lose the most weight?

According to research from the University of North Carolina, habits that generate low motivation levels can be just as addictive as habits that generate high motivation levels. And the reverse is also true: If you find enjoyment in an activity that isn’t new to you, it can be challenging to let go and give up when the motivation to pursue it wanes. Being motivated to do an activity can be relative: some things are better than others, depending on how much effort you want to put in while doing them.

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How do you discipline yourself to lose weight

Sometimes the only answer is to make a change in circumstances. I’ve started going to the gym three times a week, and my weight is going up. This isn’t an experiment; this is something I’m doing to change my life for the better. Changing my lifestyle and taking action in response to a challenge is something we can all do. Let’s look at how you can discipline yourself to lose weight.

What Are Outcome Goals?

Many people are trying to lose weight only set outcome goals or goals they want to accomplish at the end.

What are SMART goals?

Those are things that you desire for yourself. They are not necessarily affecting your immediate experience of life, but they will help define how you perceive yourself both now and in the future. Think of them as your compass, guiding you toward formulating a response to situations that may otherwise cause you stress.

How fast can I lose weight?

It is possible to drop significant weight in a short period, but it is challenging and very painful. 

If you want to get fit and have a good solid diet, as well as exercise equipment to get you to exercise at home, it probably means giving up some of your favorite foods. You may enjoy eating them and look forward to them each time you eat them, but they will cause you to eat poorly at the end of the day and end up getting fat.

What are the reasons you want to lose weight?

Preventing diabetes is one reason, but there are others. Some want to look better for an appointment or maybe even put a dent in their waistline. Others want to improve their mental health, often affected by how much weight we carry around. Some are looking for spiritual reasons — perhaps God has a reason for creating obesity in the first place. Some want to be healthier and happier in general. What’s important is that you understand the reasons why you need to lose weight.

What are your concerns?

Identifying and avoiding weight loss plans can be vital if you’re serious about getting rid of some flabby fat. 

If you’re concerned about your mental health or your ability to handle stress in general, it would be wise to find the right plan to fit your personality and goals. 

Stopping short of” “stop for diet plans” could leave you feeling frustrated and disheartened—not to mention feeling hungry and bloated during your time on “diet.” It makes sense to think about your goals in psychological terms: If I have a fear of skinny-dipping, I might be less likely to implement one if I have an injury that prevents me from going swimming.

How do I keep track of my food intake?

One of the most helpful and effective ways to manage your weight is by keeping a food journal. 

A food journal provides you with a way to better manage the amount of food you eat and track different aspects of your diet. For example, you can analyze which meals are helping or hurting your body’s ability to handle other nutrients or even keto-adapt. Tracking your food journal allows you to see patterns in how your body absorbs various nutrients, managing keto well as

What can I do with my food journal?

You can use your food journal to:

1. Keep track of your calorie intake.

2. See how many carbs, fats, or protein grams are in different foods and their relationships to one another.

3. Make changes to your diet if you’re eating the right foods but still not losing weight.

4. Keep track of what reactions you have to different foods.

5. Learn about food chains. This is one way to learn about ecosystems — how everything around you is connected.

How do I track my progress?

To track your weight loss progress, you need a food diary or diet journal. A food diary is a weekly or monthly record of how much you eat, how much time you spend eating, and any physical activity you engage in.