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20 Ways to Motivate Yourself to Lose Weight

A positive mindset acts as a potent force, propelling you to surmount challenges either weight loss or any other goal

One word that needs to be addressed before motivation is “mindfulness”.

What is mindfulness?

The fundamental nature of mindfulness is a state of complete awareness, mindfulness encompasses the essential human capacity to exist entirely in the present moment, fully conscious of our surroundings and actions.

“With mindfulness, life’s in the moment”.

Mindfulness is a natural human ability which means
  • Be fully present in the present moment
  • Be aware of where we are
  • Knowing what we’re doing
  • Heightened awareness of what’s going on around us
  • Noticing what’s happening in the present moment, without judgment.
Mindfulness helps individuals to stay true to themselves, let them analyze the situation more clearly, and make decisions more wisely without overreacting.

How does mindfulness guide our weight loss efforts?

When we want to lose weight it’s very important to be fully aware of what stage we are in, accurate judgment of our body will help us devise the workout, diet, and nutrition plan that will bring desired results in time. We can’t set unrealistic targets and unrealistic expectations, as any kind of change that we are seeking needs time to mature.
Mindfulness helps us stay on the path by providing a conscious realization of the moment and acts as a valuable guide in our goal-setting journey, helping us make thoughtful and achievable targets.

How to get motivated to lose weight?

An individual’s behavior and pursuit of goals are fueled by the drive to learn, grow, and achieve success. There are two types of motivations:
Extrinsic Motivation – Extrinsic motivation is derived from external factors such as rewards, recognition, or consequences. Individuals are driven to engage in activities or achieve goals due to external incentives or threats rather than inherent personal interests.
Intrinsic Motivation – Intrinsic motivation, on the other hand, arises from within a person. It’s the inner desire and enjoyment an individual experiences while engaging in an activity. This type of motivation stems from personal satisfaction, curiosity, or the inherent value an activity holds for the individual.
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

– Micheal Jordan, six-time NBA Champion

Why make exercise a priority?

By incorporating exercise into your routine, you empower yourself to lead a healthier and more vibrant life. Prioritizing exercise presents a myriad of compelling reasons:
  • Exercise or regular physical activity enhances muscle strength.
  • Exercise boosts endurance levels.
  • Exercise is a mood and sleep enhancer while reducing stress and anxiety.
  • Exercise plays a pivotal role in improving various bodily disorders such as insulin sensitivity, cardiovascular issues, metabolic irregularities, weight and body composition challenges, learning and memory dysfunction, muscle and bone health, and even the immune system.
These reasons underscore the value of integrating exercise into your daily life, fostering both physical and mental well-being.

Simple Ways to Motivate Yourself to Lose Weight and Live a Healthy Life

The voice in our head that says “give up” is often louder than the one that says “Keep going”

Hurdles will always be there no matter how big or small your target is, from weight loss to conquering Mount Everest or managing household chores to pursuing careers, the journey is always filled with all types of stumbling blocks. Life is challenging and only those who accept these challenges can conquer them, losing weight is also a challenge and requires a lot of motivation to quell.
Among the various difficulties that come while on a weight loss journey, maintaining motivation remains one of the toughest aspects of weight loss. Sustaining the commitment to adhere to a daily routine demands the establishment of consistent patterns—ranging from performing regular physical exercises to planning diets and ensuring proper rest.
Let’s find inspiration through simple solutions that can overcome these challenges and propel us toward our goals, helping us realize our aspirations.

1. It Starts In Your Head With A Decision

“Weight loss doesn’t begin in the gym, weight loss begins in the mind”.

Mindful decisions to change something you don’t want in your life are what drives you to accomplish the target. To drive yourself toward your goals effectively, it’s crucial to have a clear vision of why you want to achieve them and what outcomes you envision. As in the journey, you will come with many obstacles that can only be surpassed with a strong will to win.
Mental strengthening is equally important as physical strengthening, achieving weight loss is not just about working out diet and nutrition, but also about developing a positive mindset. When you approach weight loss with a positive attitude, you’re more likely to make lasting changes and early improvements.

“Our very survival depends on our ability to stay awake, to adjust to new ideas, to remain vigilant, and to face the challenge of change.” – Martin Luther King

2. Breakdown Big Goals And Set Small, Manageable Goals

Breaking down significant goals into smaller, more manageable ones is an effective strategy for maintaining motivation throughout a weight loss journey. Rather than fixating on a single large goal, it’s beneficial to establish smaller, intermediate goals that are within reach. This approach allows you to monitor your progress and experience a sense of achievement as you attain each milestone.
Weight loss can be a gradual process and everyone’s journey is different, it is important to focus on your progress and not to compare with others. Everyone’s body is unique and factors such as metabolism, genetics, lifestyle, or underlying health conditions can significantly influence how quickly or slowly someone loses weight. Comparing your progress to someone else’s might not be a fair comparison due to these individual differences.
Losing weight too quickly through crash diets or fad diets can also be harmful to your health, and also tends to be less sustainable in the long run. It’s better to focus on making healthy lifestyle changes that you can maintain over time. Slow and steady weight loss is often a better approach for long-term health benefits and maintaining that lost weight.

“Slice your bigger goal into smaller triumphs”.

For instance, if your target is 10 kg weight loss in 3 months, plan for 5 kg in the first month, followed by 2 kg in the next, and 3 kg in the final month. This approach aids in effective planning.

3. Celebrate Small Victories

Tracking and recording small achievements daily can be a powerful tool for enhancing motivation. By keeping track of your progress, you can see how far you’ve come and how much you’ve accomplished, which can help to boost your confidence and self-esteem.
Moreover, emphasizing small victories and acknowledging them increases the likelihood of sustaining momentum and remaining motivated to pursue your objectives. This approach enables you to recognize patterns in your progress and assess what strategies are effective for you, guiding your future actions.
Some fun and creative ways to celebrate small wins include treating yourself to a small reward, such as a favorite food, shopping, or a trip. Celebrating small victories helps you maintain a positive attitude and mindset which can be beneficial for your overall motivation.

4. Social Media Will Help

Social media helps everyone to stay connected with a similar community, get influenced by other’s work, and get a fresh perspective. Follow accounts that inspire you, seeing the successes and progress of others can serve as a reminder that you too can achieve your goals.
Start sharing your own inspirational stories that can lead to lively, engaging conversations that can open up new ideas and opportunities. Social media can be an effective way to reach new audiences and connect with the world of followers, fans, and even customers. Social media provides an opportunity to get encouraged and encourage others by using and sharing helpful information.

5. Shoot Your Journey

Capturing your weight loss journey through photography can be a great way to document your progress and stay motivated. By taking pictures of yourself at different stages of your journey you can see the physical changes that have occurred, which can serve as a reminder of how far you’ve come.
You can also use photos to create a “before and after” comparison, which can be a powerful motivator to keep going, help you stay focused on your goals, and give you something to look forward to. It’s important to note that even with the best intentions, motivation can fade at times. It is normal to face challenges and setbacks but it is important to remember that this is a part of the journey and not giving up on your goal is what will make you reach it.
Keeping track of your progress through photography can help you to stay motivated and focused on your goals. It can also serve as a reminder of your hard work and dedication, which keeps you motivated to continue your journey.

6. Stop Torturing Your Body

Many people have a common thought about weight loss, to restrict food. Yes, calorie restriction works but to some extent, starving yourself or drastically cutting your calorie intake is not a healthy or sustainable strategy.
The body needs food for energy to work out and everyday functioning, crash dieting, or restrictive eating make it energy deprived. The energy-deprived body can go into starvation mode and can completely stop your weight loss progress. Stop torturing yourself with “Dieting”, instead focus on making healthy, sustainable changes to your diet and exercise that you can maintain over time.
Stringent dieting leads to feelings of weakness and fatigue, which can be a sign that your body is not getting enough energy and nutrients. Listen to your body as it never lies!

7. Calm Down It’s Not That Hard

It’s normal to feel worried or upset from time to time when progress is slow and results seem far. Learning to calm down in these moments is essential for maintaining a stress-free body and mind. Practice calming exercises such as deep breathing or progressive muscle relaxation to help you relax and reduce feelings of stress or anxiety.
Cool down before frustration, fear or anger take hold of you, as negative emotions can compound over time and get difficult to cope with. It’s essential to be consistent in taking care of your mental health and practice self-care. Consistency is more important than perfection, small steps with time and patience can make a big difference to manage and achieve every goal.

8. The Darkest Hour Is Nearest To The Dawn

This proverb is often used to remind people that “even in the darkest of times, there is always a glimmer of hope”.

Just as the sky is at its darkest before the sun rises, difficult situations and struggles can often feel overwhelming just before they start to improve. It’s important to remember that nothing is certain or unchangeable and that the right moment is yet to come. Using positive affirmations can also help to keep our mindset positive and remind us of our determination and ability to overcome any challenges.
Remember that big or difficult things in our lives are small compared to the determination and ability within us. With the right mindset and perspective, even the most challenging of circumstances can be overcome.

9. Don’t Care What Others Say

You are the only one who truly knows yourself, other people’s opinions should not define who you are or how you view yourself. Caring too much about what others think can lead to feelings of unhappiness and insecurity, as well as prevent you from living life on your terms.

“Everyone makes mistakes and you are allowed to make mistakes, no one is perfect”

It’s beneficial to have the opinions of a few people you trust and respect, but it’s important to remember that ultimately the most important opinion is your own. Take control over your feelings and not let the opinions of others determine your self-worth. People can lie or deceive others, so do not let their words or actions affect how you view yourself.
Remember that you are the only one who knows yourself best, and you have the power to define yourself and your happiness.

10. Yes You Can Do It, Have A Self-Belief

Having confidence in your abilities is crucial for achieving your goals and building the life you want. Self-belief allows you to push through doubt and uncertainty and help you take action towards your dreams.
Self-belief is not something that you either have or don’t have, it’s something that can be developed and strengthened over time. If you don’t have self-belief today, no worries you will have it tomorrow, you can change anytime you want. Scaling up and building the life you want is not easy but it’s possible with the right mindset and approach. If you can dream it, you can do it. You have the potential and capability to achieve what you want, you have done it before and you can do it again.
Every day is an opportunity to start new, and every step you take is one step closer to your goal. So don’t hesitate, jumpstart your transformation today.

11. You Like Challenges That Can Change You

Challenging yourself can help you change your life. Challenging yourself also means stepping out of your comfort zone, and it’s important to remember that growth often comes from discomfort. You can’t grow if you never stretch. One way to challenge yourself is by taking on a new role or project that is different from what you’re used to.
Problems diminish if you constantly stay motivated and keep going. One way to stay galvanized is by setting achievable daily or weekly tasks that can help you move towards your goals.
For example, you can challenge yourself with achievable goals like getting up at 5 a.m., sleeping for 8 hours, everyday exercising, or practicing intermittent fasting. These challenges that focus specifically on self-improvement can help you to stay motivated that you are accomplishing the everyday challenges. Achieving your goals takes consistent action and commitment, it’s easy to start with enthusiasm but it’s much more important to maintain the same energy over time.

12. Exercise More Consistently

Keeping a consistent physical activity routine is essential for maintaining good health. Regular exercise not only helps improve muscle strength and endurance but also delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. This ultimately leads to more energy to tackle daily tasks.
Find an activity that you enjoy and that fits into your lifestyle, whether that’s going for a walk, running, cycling, swimming, or weightlifting. However, don’t get pigeonholed into one type of workout. If you find that you’re not seeing the results you want or you’re not enjoying your current routine it’s okay to try something new.
Variety is key to keeping you motivated and engaged in your exercise routine, incorporating different types of exercises, like cardio, strength training, flexibility, or balance exercises to ensure overall fitness and well-being.

13. Your Fitness Partner Must Be Waiting For You

Having a fitness partner can be a great way to stay motivated and accountable in your exercise routine. Having someone to share your progress with, and one who helps to keep you on track, can make the process of achieving your fitness goals more enjoyable and effective.
A good fitness partner can also help to push you to work harder and reach your full potential. Remember that just like any other relationship, the relationship with your fitness partner is based on trust. Cheating, whether it involves skipping scheduled workout sessions or not exerting full effort during exercises, can undermine trust and ultimately harm the partnership.
Be honest and reliable with your partner and keep your commitments. A good partnership is built on trust, honesty, communication, and mutual support. Commemorate that you are in this together, a good partnership can help you achieve your goals faster and more efficiently.

14. You Are Investing Today For A Better Tomorrow

Living in a world where judgments are made based on appearances, especially body weight, can have far-reaching effects. In relationships, job interviews, or social interactions, unfair judgments are passed to the person who is overweight. Don’t get bothered by these perceptions. It’s your life, do whatever you want to, but if these thoughts are potentially impacting your life and you are planning to shut their mouth then you need to invest in yourself.
Investing in yourself is one of the most important things you can do to improve your life and achieve your goals. It’s about becoming a better version of yourself every day, whether that’s through learning new skills, improving your physical health, or working on your mental well-being. This type of investment in yourself will deliver gradual returns over a period of time, and ultimately lead to a better quality of life.
Having tomorrow in mind whenever you make choices and commitments is key to this process. Focus on the future and think about the long-term effects of the decisions you are making today. Prioritize self-improvement and personal growth, to become more successful, productive, and satisfied in all life scenarios.

15. Give Exercises A Tough Time; No One Can Stand Against Your Passion

“Challenge your workouts, and let your passion be your ultimate strength on your weight loss journey”.

When you’re truly passionate about your goal to lose weight, nothing can stand in your way. Once you commit to this journey, you’re setting yourself up for success. Transform your passion into an inner force that propels you towards the high targets you’ve always dreamt of achieving in terms of weight loss. Passion is that intense feeling of enthusiasm and excitement that drives you to work hard. Passion brings purpose to your actions and helps you overcome difficulties with more determination.

Just like the saying, “What seems impossible today will one day become your warm-up,” your passion has the incredible ability to turn what might seem difficult now into something manageable and even enjoyable in the future.

Pursuing your passion can be a powerful motivator and can lead to great success and fulfillment. It’s essential to build resilience and maintain a positive attitude, even when you are faced with adversity. Perseverance and strong work ethic habits will definitely help you to overcome every obstacle in your weight loss journey.

16. Buy Some Nice Gym Clothes For Uplifting Yourself

Investing in stylish and performance-enhancing workout attire can have a significant impact on your motivation and overall workout experience. When choosing gym clothes, prioritize a comfortable and well-fitting design that enhances your body’s performance.
Opt for moisture-wicking materials that keep you dry and comfortable during intense workouts. Select workout clothing that aligns with your style, uplifts your mood, and fits you well. Incentivize yourself with gym clothing that promotes comfort, increases performance, boosts body confidence, and helps you set a positive self-image.

17. Join The Fitness Club That You Always Want To Join

Selecting the best gym or fitness club is a pivotal step for those pursuing their fitness goals. It provides access to a diverse range of equipment and resources essential for achieving those objectives. However, the benefits extend beyond the equipment as joining your favorite fitness club can serve as a potent motivator.
The community you find in the gyms is often filled with like-minded individuals who share your aspirations. These fellow fitness enthusiasts can become your support system, your accountability partners, and a source of inspiration.
Being surrounded by individuals who genuinely support your weight-loss journey, devoid of judgment or unsolicited advice can significantly boost your motivation and persistence. It transforms your fitness pursuit from a solitary endeavor into a shared uplifting experience, making the challenging journey feel more manageable and even enjoyable.

18. Make Exciting Plans Before Accomplishments

“The future is exciting”, a prospect or the ability to think about the future gives a sense of purpose, direction, and a positive hope.

  • It starts with the mind, start to imagine yourself living the life you always thought
  • Visualize the changes you want to make in your body
  • Plan your holidays as a reward for your weight loss achievement
  • Start buying clothes that you always want to try when you lose weight
Trust your vision, visual planning will give you a tangible representation of your future self, making it more real and motivating. There can be many things you wish to have so start planning out your future life, including budgeting and saving for the things. Start planning and take steps toward your vision by setting goals, creating action plans, and breaking down tasks into manageable steps.

19. Slow And Steady Wins The Weight Loss

Remember that no magic pill or celebrity-endorsed diet can guarantee weight loss. To win the weight loss battle you need to put consistent effort in terms of workout, nutrition, and overall lifestyle improvement. The weight loss journey is a slow process that takes time, as small goals can be achieved timely, and big goals need big time.
All those extreme diets that promise you high weight loss figures in less time are truly tempting and can lead to short-term weight loss too, but at the expense of long-term health.

“Be skeptical of products or diets that promise quick weight loss or miraculous results without any effort”

A more sustainable approach to weight loss is to focus on making small, gradual changes to your diet and exercise routine. Gradually reducing calorie intake and increasing physical activity can help boost your metabolism, leading to weight loss over time. Make changes that are sustainable in the long run, rather than relying on restrictive diets or quick fixes.

The phrase“slow but steady wins the race” can be applied to weight loss as well.

A short-term fad diet may help you jump start weight loss but it is less likely to lead to sustainable weight loss over time. Crash diets, extreme calorie restriction, and magic pills can be dangerous as they can lead to poor nutrition, muscle loss, and slow down metabolism.

20. Take Things Lightly And Have Fun

The weight loss journey is a transformative process that begins with self-awareness and realistic goal-setting. Stay motivated as it can take time to see the results that you have visualized, it’s important to be kind and patient with yourself along the way.
Comparing yourself to others or criticizing your appearance can be harmful and can lead to feelings of inadequacy and low self-esteem. A helpful approach is to practice self-compassion and be mindful of adverse thoughts or negative self-talk. Never underestimate yourself while on the journey, instead of criticizing yourself try to offer yourself kind and understanding words. Weight loss is not just about the numbers on the scale, it constitutes inner and outer body transformation.
Whenever you feel demotivated, take a deep breath, offer gratitude for the good things in your life, and remind yourself that you are doing the best you can.


Motivation is a fundamental force that guides us in life. It’s what keeps us on the right path and helps us accomplish the most challenging and significant goals. Whether you’re striving for success in your career, aiming for personal growth, or embarking on a weight loss journey, motivation is your trusted ally.
Goals are the building blocks of your dreams; they give you direction, purpose, and a sense of achievement as you reach each one. Setting a specific, achievable goal is like setting your compass toward your desired destination. Understanding what motivates you is the secret sauce that can make all the difference between success and failure.
It’s the inner drive that fuels your actions, keeps you focused, and propels you forward even when faced with challenges. So, no matter what you aspire to achieve in life, remember that motivation is the key to staying on track and turning your dreams into reality.

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