Strong Motivation To Lose Weight

What motivates you to lose weight can vary from person to person. But find your motivation can involve identifying the reasons you want to lose weight, setting your expectations, and finding support.

Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.

Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.

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Your reasons could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.

Many people start losing weight because their doctor suggested it, but research shows that people are more successful if their weight loss motivation comes from within (

Summary: Clearly define your weight loss goals and write them down. Make sure your motivation is driven from within for long-term success.

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Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week (

Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.

A study using data from several weight loss centers found that women who expected to lose the most weight were the most likely to drop out of the program (

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The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it’s 13–25 pounds (6–11 kg) (

Summary: Set realistic weight loss expectations to boost feelings of achievement and prevent burn out. Just a moderate amount of weight loss of 5–10% can have a major impact on your health.

However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed (

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Instead, you should set process goals, or what actions you’re going to take to reach your desired outcome. An example of a process goal is exercising four times a week.

A study in 126 overweight women participating in a weight loss program found those who were process focused were more likely to lose weight and less likely to deviate from their diets, compared to those who focused on weight loss outcomes alone (

Summary: Setting SMART process goals will help you stay motivated, while focusing only on outcome goals can lead to disappointment and decrease your motivation.

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Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.

Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, has been found to be a predictor of future weight gain (

Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight (

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Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss (

However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the piece of candy you ate off your coworker’s desk.

You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

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You can keep food journals on pen and paper or use a website or app. They have all been proven effective (

Summary: Keeping a food journal can help you measure progress, identify triggers and hold yourself accountable. You can use a website or app as a tool for tracking as well.

Give yourself some credit when you accomplish a goal. Social media or weight loss sites with community pages are great places to share your successes and get support. When you feel pride in yourself, you will increase your motivation (

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For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends.

However, it’s important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.

Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process.

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Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends (

Summary: Having strong social support will help hold you accountable and keep you motivated to lose weight. Consider joining a support group to help boost your motivation along the way.

Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.

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Moreover, consider investing in a gym membership, package of exercise classes or paying for a 5K in advance. You are more likely to follow through if you have already made an investment.

Change talk is making statements about commitment to behavioral changes, the reasons behind them and the steps you will take or are taking to reach your goals (

Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.

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On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal. This is called mentally indulging.

Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.

A study in 134 students had them mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods (

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As seen in this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into thinking you have already succeeded and cause you to never take any action to reach your goals.

Summary: Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to reach them.

Everyday stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way.

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It’s important to start problem solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation (

Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you.

In fact, studies have shown that people who are better at handling stress and have better coping strategies will lose more weight and keep it off longer (

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Remember to also plan for holidays, social events and eating out. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions.

Summary: It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope.

When you are too restrictive, you may find yourself saying “I had a hamburger and fries for lunch, so I might as well have pizza for dinner.” Instead, try to say, “I had a big lunch, so I should aim for a healthier dinner” (

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Summary: When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.

Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals (

Summary: Boosting your body image can help you stay motivated to lose weight. Try the activities mentioned above to improve your body image.

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Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being (

Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.

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Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music (19).

Summary: Exercise not