Losing weight is hard. Sticking to a healthy lifestyle is even harder. Most people struggle to find the motivation to take the necessary actions to achieve their goals and show up every single day. So, how do you stay motivated to lose weight when you are obese or depressed?
Luckily, it is possible to improve your motivation and stick to a healthy routine. The best way to do this is to know your “why,” set realistic expectations and get accountability. In this article, we examine the best ways to stay motivated to lose weight so that you can stick to a healthy routine and achieve your goals faster.
In This Article
Why Is It So Hard To Lose Weight?
According to the World Health Organization, the obesity rate worldwide has more than doubled since 1990, and now one out of eight adults are obese. Many factors affect weight loss, such as race, genes, activity levels, and the ability to stick to lifestyle changes. As a result, losing weight requires adopting a long-term healthy lifestyle that combines regular exercise, healthy eating, adequate sleep, and stress management.
When starting a new workout routine or healthy diet, you need motivation to keep you on track to achieve your goals. You already know what to do to lose weight, but the most challenging part is showing up every day for a long time. Most people start a gym membership excited and focused, but after a few days, they return to their original routine.
Sustainable weight loss takes time to work. Different people have different motivations for wanting to lose weight. You need to find what works for you.
10 Best Ways To Stay Motivated To Lose Weight
Lack of motivation is one of the reasons for soaring obesity rates. We all know what to do, but somehow, we don’t do it. If you have been struggling to find motivation to exercise or eat healthy, you are not alone. So many people struggle to stick to the diet or enjoy exercising. Luckily, it is not impossible. Here are 10 best ways to stay motivated to lose weight.
#1. Find your “why”
The first step to stay motivated to lose weight is to identify why you want to lose weight. Do you want to be fit enough to play with your children? Or do you want to boost your confidence or increase your energy levels? Have you gotten a scare report from the doctor?
Write down the reasons and keep them where you can see them daily to remind you why you must stick to your routine. You can also create a vision board with pictures of your dream body or cutouts of a family playing together to visualize your goals and keep you from giving up
According to scientific studies, people who want to lose weight due to health concerns often achieve their goals compared to those who focus on their appearance. However, you don’t need to wait for a warning from your doctor to take charge of your health.
#2. Set realistic goals
Often, we lose motivation to lose weight because we set unrealistic weight loss goals. If you want to lose 20 kg in a month, that is a recipe for disaster. It is recommended that you lose 0.5 to 1 kg every week. So, avoid fads that promise quick weight loss, because you will be frustrated. According to research, setting unrealistic weight expectations is one reason people drop out of a weight loss program.
The best way to stay motivated to lose weight is to set SMART health goals (specific, measurable, achievable, realistic, and time-bound.) Then, break your overall weight loss goal into smaller manageable milestones that are easier to achieve, and choose a realistic routine you can stick to.
Don’t strive to work out every day, as it’s a recipe for burnout. Instead, choose 3 or 4 days of the week that you’ll give your all and rest on the other days to catch up on work and family responsibilities.
Also, try to set process or action-based goals, such as how often you will exercise, instead of focusing on the expected outcome. For example, I will walk for 30 minutes four times a week for a month. Setting clearly defined goals will keep you motivated because you can track your progress every week, and you won’t be disappointed because they are achievable.
Also Read: 10 Smart Health Goals Examples and Easy Steps to Achieve Them
#3. Track your progress
Another best way to stay motivated to lose weight is to track your progress. You need to know where you are now, where you are going, and the steps in between. Keep a physical journal or spreadsheet to log your daily exercise, food intake, sleep patterns, and emotional state to monitor your progress and help you be accountable to yourself. It will also help you identify any emotional triggers of overeating.
You can also use fitness trackers such as MyFitnessPal to track your weight, daily steps, water intake, sleep, and food intake to have your results on the go. There is scientific proof that keeping a self-monitoring journal guarantees better weight loss outcomes because seeing the tangible results encourages you to keep going.
#4. Celebrate small wins
Don’t wait for a significant change in the scale to celebrate yourself. Weight loss takes time, and waiting until you reach your desired weight may take a while. You can celebrate nonscale victories such as sticking to your weekly exercise routine, fitting into your favorite pair of jeans, having more energy at work, or sleeping better. These small wins will keep you motivated even when the scale doesn’t change as fast as you’d like, instead of getting disappointed and giving up.
#5. Get a workout buddy
Sharing your weight loss goals with supportive friends and family can help you stick to them for a long time. Your support system will encourage you to keep going, join your routine, and make it easier to resist temptations to quit. You can also find a workout buddy at the gym or hire a health coach to keep you accountable. Research proves that having a support system is one of the best ways to find motivation to lose weight and keep it off for good.
Also Read: How to Hack Your Brain to Make Healthy Habits Stick: 10 Healthy Habits for A Better You
#6. Be kind to yourself
Weight loss is a marathon, not a sprint. You will face many life challenges that will affect your motivation. When you face setbacks, don’t beat yourself too much, as it may worsen them. Instead, acknowledge the efforts you have been making, forgive yourself, and use the challenges as a learning opportunity. It is okay to slip one day but get up the next day and start again. This builds confidence that you can weather the storms and follow through with your plans.
#7. Enjoy the process
Losing weight doesn’t need to be stressful. Most of us are guilty of approaching the end result as the golden moment. You should learn to enjoy the journey and have a positive mindset. Prioritize a long-term healthy lifestyle over quick weight loss. Do physical activities that you enjoy, modify your favorite recipes into healthier versions, and make it a family affair.
Also, note how you feel after a workout instead of focusing on the scale. When you find joy in the journey, it is easier to stay motivated to lose weight without even noticing it. In addition, doing the same routine over and over again can get boring with time. Mix up your routine and try different workout regimes to avoid losing motivation. For example, if you exercise at home, try signing up for a fitness class once a week to make it more exciting.
#8. Reward yourself
When you begin the weight loss journey, set some rewards for yourself when you hit certain milestones. You can use nonfood rewards such as a relaxing pedicure or massage or a new book or outfit you’ve been wishing for. There is scientific proof that rewards make it easy to stay motivated. However, avoid food-based rewards, which can trigger and reinforce unhealthy eating habits.
#9. Adjust your routine as needed
Life happens and you may get busier or may have pushed your limits too far. Be willing to adjust your workout routine and healthy eating plan when you make mistakes or miss a day. Don’t let the wins you’ve achieved so far be drowned by having one bad day.
For example, I love working out in the morning, but sometimes, as a mother, I may not wake up early because I spend the entire night with the baby. So, instead of missing out on exercise, I switch up my routine and get a walk in the evening or a quick HIIT (high-intensity interval training.)
You can also switch up the timings if you have an impromptu meeting. If you have to eat out, you could choose healthier food options instead of pushing away your friends because you fear eating in a restaurant will ruin your diet. Being flexible makes it easier to stick to your plan for the long term.
#10. Don’t compare yourself with others
Everyone has a different journey. Just because one person says they lost 20 kgs in 2 months should not make you want the same. Every person is different, and our bodies react differently. Comparing your journey to someone else’s may make you feel inadequate and lower your motivation.
Concentrate on the actions you can’t control and be happy with your progress as long as you do what you need to do. Also, don’t choose a restrictive diet plan because an Instagram influencer said it worked. Avoid fad diets that restrict calories too much and promise quick results.
Instead, find a routine that you can stick to in the long term and adopt sustainable healthy eating habits, such as limiting your intake of processed foods, eating small portions, and eating adequate proteins and vegetables.
How To Stay Motivated To Lose Weight When Depressed
Sticking to a weight loss routine is hard, and it may be more challenging if you are dealing with depression. But it is not impossible. The best way to stay motivated to lose weight when depressed is to be kind to yourself and focus on small, manageable steps every day within your control.
For example, instead of doing a 30-minute workout that you may struggle to start or keep up, go for a 10-minute walk to do 15 15-minute workout. Just take it one day at a time to stop feeling overwhelmed. Some gentle exercises that can help you stay motivated to lose weight when depressed include yoga, walking in nature, swimming, and dancing. With time, you will notice that you can do longer workouts as exercise boosts your moods and energy levels.
Also, have a strong reason for losing weight to keep you committed and find supportive people to encourage and support you. Forgive yourself for any slip-ups and start over again and again until a healthy lifestyle becomes part of your routine. Finally, consider getting professional help for depression so that you can address the underlying issues so that it doesn’t affect your quality of life.
How To Stay Motivated To Lose Weight When Obese
When you have a long way to go to achieve your weight goals, you may lack the motivation to start. To stay motivated to lose weight while obese, you need to adopt a long-term approach. Give yourself a target for three to six months before you can expect major changes.
Also, start small with realistic and attainable goals and increase along the way and track your progress with a weight loss journal or app so that you can monitor and celebrate your accomplishments. You can also work with a health coach to keep you accountable.
FAQs
- Why can’t I stay motivated to lose weight?
You may struggle to stay motivated to lose weight because of a lack of clearly defined goals or unrealistic goals. To remain motivated, have a strong why, set realistic goals that you can achieve, and keep tracking your progress every week.
- How do I motivate myself to lose weight?
The best way to motivate yourself to lose weight is to have a clearly defined goal that you are working towards and take small action steps every day. For example, decide the type of exercise you can do three to five days a week and commit to taking action.
- How do I get serious about losing weight?
There are many reasons why people want to lose weight, including improved fitness, a health scare, or dissatisfaction with their bodies. Find a reason that resonates with you and make a commitment to take action every day.
- How can a lazy and unmotivated person lose weight?
The best way for a lazy and unmotivated person to lose weight is to reduce their eating portions, reduce their intake of sugary drinks, and find their favorite physical activity to make the process enjoyable and easy to stick to.
Final Thoughts
Weight loss is a journey, and you need to take some time to plan to stay motivated to lose weight. You should have a strong “why,” set realistic goals, track your progress, reward yourself, and practice self-compassion. Create a clearly defined plan of action to boost your intrinsic motivation to help you stick to your goals and use these science-based strategies to maintain a healthy lifestyle.
If you need help to stay motivated when losing weight we are here to help. Our coaching program provides all you need to stay motivated with a vibrant online community and daily motivation and check-ins. Get in touch today to learn more about our services.
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