When people don’t get fast results they tend to lose weight loss motivation and give up. They go back to old habits that sabotage their end goals. Here are 10 empowering ways to keep weight loss motivation successful.
Why do I lose motivation to lose weight?
The truth is that most people lose weight loss motivation because they’re not seeing quick results. And this is understandable – you diet to see results, and when you don’t see them, it’s discouraging.
Diets are not meant for long-term success.
But remember that dieting is truly a short-term fix; it’s not meant to be a long-term change in your lifestyle. So if you keep doing the same thing but expect different results, you will get very unmotivated!
Common Weight Loss Motivation Struggles.
Lack of motivation can arise from several things. Inconsistent motivation causes various feelings that are difficult to motivate yourself. Many motivational challenges can occur when a person is struggling with an emotional crisis like the following:
Anxiety, depression, grief, illness, and/or stress, all play an intense role.
To be honest, most of us have at least one of those in our lives. How you manage these things will have a direct impact on your weight loss motivation.
Did you know that being hungry kills your diet motivation?
Research has shown that motivation diminishes when a person is hungry and it’s one of the main reasons why people give up on their diets.
Hunger can cause certain cells to die off. This then affects the immune system, leaving you vulnerable to illness, which will certainly get in the way of your goals.
Hunger does not mean you’re burning fat. If you restrict too few calories on your diet, your body goes into starvation mode, slows the metabolism, burns fewer calories, and tries to store as much energy as possible, usually in your fat cell.
Hunger impacts your weight loss motivation.
Hunger can also cause a rebound effect in your brain which is why you end up overeating and gaining your weight back, and even more than what you lost to begin with.
The hormone that stimulates hunger is ghrelin. It is produced in the stomach and tells the brain it’s time to dine. Basically, restriction encouraged in diets increases cravings, increases your ghrelin, and therefore causes you to eat even more. It’s like going to the grocery store hungry…you know what happens, right?
For more on why hunger and why dieting doesn’t work for your weight loss goals, check out my blog here.
Why do I want to lose weight but have no motivation?
Between emotional difficulties and hunger that come from dieting and restriction, it will be extremely difficult to maintain your diet and thus have weight loss success.
The desire to lose weight and have a healthy body persists, but the efforts to achieve it become weary and dejected over time.
How do I regain motivation to lose weight?
Now that you understand a little more about weight loss motivation, it’s time to learn how to regain it. First, don’t be too hard on yourself if you lose your focus or get off track. This is normal and happens to everyone – you’re only human!
Second, start by figuring out what caused you to lose motivation? Was it emotional, physical, or both?
Third, decide to do things differently this time. After you read the empowering ways to keep weight loss motivation successful, be willing to make the proper shifts. Change can be hard or uncomfortable but it can also be exactly what is needed to stay motivated and attain your goals.
The importance of mindfulness for weight loss motivation.
Do you eat food often but never really think about it? Without a diet, do you know what to eat or how much to eat?
Mindfulness is very crucial for everyday decisions, notably in health decisions. Learning how to be mindful and incorporating mindfulness into your eating and exercise habits will be a great shift toward staying motivated.
It’s impossible to be mindful while on a diet.
Diets teach what to eat and what not to eat. Honestly, it’s impossible to be mindful while on a diet. The diet is the ruler regardless of what your body wants or needs.
Mindfulness on the other hand puts you in the driver’s seat, gives your body what it wants and needs, disregards restrictions, and helps you stay motivated on your weight loss journey.
Staying motivated to hit your ultimate goal can feel like a lot, especially if you feel you have a lot of weight to lose. But that doesn’t mean you have to give up.
Here are 10 ways to empower yourself and keep your diet motivation successful:
1. Remember why you started dieting in the first place.
Maybe you wanted to feel more confident, or be able to run around with your kids without getting tired. If you are waiting for your life to magically change once you hit your goals, you may be very disappointed. Weight loss needs to be about how you want to feel in your skin. If it’s about finding the perfect relationship or job, you may lose motivation because that is too much pressure.
Finding the internal motivation to feel amazing is what will keep you going. Whatever your reason, keep it in mind when the going gets tough.
Your weight loss efforts don’t have to be at a 10 every day. Doing what is doable in your busy life is what counts. When you set your goals too high, you are setting yourself up for disappointment if you don’t meet them. This can lead to a lack of motivation and eventually giving up on your goals altogether.
To achieve success, set realistic goals that you know you can achieve with hard work and dedication. Once you have accomplished these smaller goals, your weight loss efforts feel successful.
3. Get rid of perfection.
One of the most important of all the weight loss motivation tips is to get rid of perfection. Physical activity, healthy eating, body image issues, etc all need to be approached with compassion, gentleness, and grace.
There is no room nor any benefit to needing to be perfect on your weight loss journey. Perfection will only hinder your success.
4. Stop comparing.
I write about this all the time. Comparing is the “cancer” to your weight loss success. If you’re comparing yourself to social media, neighbors, family, etc, you’re using extrinsic motivation.
Extrinsic motivation is not as long-lasting and as beneficial as intrinsic motivation. Extrinsic motivation will create a sense of failure when you’re not measuring up. It will be discouraging which can lead to more weight. That is the opposite of what you want, isn’t it?
The importance of intrinsic motivation.
Intrinsic motivation on the other hand is based on internal factors. This motivation is self-driven and based on your values. It’s a personal connection to your weight loss goal that will keep you going when the going gets tough.
Focus on progress, not perfection.
Your health should be tailored to you, your body, your capabilities, and overall what is best for you. Every health journey is unique and must be regarded as such.
5. Get rid of your weight loss scale.
When you’re constantly weighing yourself, it can be discouraging if the number doesn’t change or goes up.
Success with your health goals is a process. It’s important to remember that weight loss fluctuations are normal and not a true indication of your weight loss program.
The best way to evaluate your success is by how your clothes fit, how you feel about yourself re: self-confidence and energy. Take a look at how your body image fluctuates over time and let yourself accept how you feel rather than how you should feel according to a scale.
6. Create bite-size weight loss goals.
If you’re feeling overwhelmed by the thought of losing weight, break it down into smaller goals. Losing weight is a marathon, not a sprint. You don’t want to get discouraged halfway through your weight loss goals.
Creating smaller goals will help you stay on track because you’ll see progress along the way and be more likely to maintain your motivation to lose weight. In addition, smaller goals along the way make weight loss maintenance much more attainable so that you don’t have to fear gaining the weight back.
7. Make a weight-loss plan that fits your life.
Don’t try to copy somebody else’s plan. It needs to be tailored to you and your life.
For example, if you don’t have time to cook, then a meal plan that consists of pre-made meals or cooking once a week is not going to work for you. You’ll be more successful if you evaluate what will be attainable in your life.
Similarly with your exercise routine. Set achievable goals and schedule your physical activity in a way that is doable in your busy life. Finding a fun activity for your exercise is also another way to benefit from physical activity.
8. Hire a personal trainer.
If you have the financial resources, hiring a personal trainer or seeking professional help can be extremely beneficial. A personal trainer can help you create a weight loss plan that fits your lifestyle, assess your progress, and keep you accountable.
Professional help can make a huge difference.
Professional help can also offer guidance with your health habits and encourage you when you feel like giving up on your weight loss goals.
Staying positive and mindful are motivational predictors of success in weight loss journeys.
9. Get a workout buddy.
A great way to stay motivated is to have a workout buddy. This can be somebody who is also trying to lose weight, develop healthier habits, or just somebody you enjoy working out with.
Having someone to do activities with can be considered a fun exercise instead of something that is dreaded. You’re less likely to bail on your workout plans and stay motivated to lose weight.
10 Reward yourself along the way.
Don’t wait until you reach your weight loss goal to reward yourself. Rewarding yourself for mini-goals will help keep you stay motivated to lose weight.
This can be something as simple as getting a manicure after losing your first five pounds or buying yourself something special when you hit your goal weight.
Hopefully, you are now motivated to lose weight.
It can be tough to stay motivated to lose weight, but by using some or all of the tips outlined, you should be well on your way to seeing results. Remember to focus on your overall health and well-being in addition to losing weight; these ten principles will help you live a healthier life in addition to aiding in your weight loss journey. What are you waiting for? Start implementing these tips today and see how much better you feel both mentally and physically!
Lesley Goth, PsyD is the creator of an online program that helps women stay motivated to lose weight. Lesley knows firsthand how difficult it can be to maintain a healthy relationship with food and your body, which is why she created her free masterclass. This class provides support and guidance so that you can start to love what you see in the mirror.