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How To Stay Motivated On Your Weight Loss Journey

As someone who has struggled with my weight for as long as I can remember, I can say that losing weight is easier said than done.

No matter how excited, motivated, and ambitious you start off; things always get harder before they get easier.

Maybe if you have a personal trainer to push you to work out regularly, or a chef to cook you healthy, nourishing meals, you’ll have an easier time of it.

But most of us must have strong mental and emotional discipline to keep ourselves motivated to shed extra pounds over the long-haul.

Yes, staying motivated to keep going when the going gets tough is, well, tough.

But it can be done!

Here are 5 tips to help you stay motivated on your weight loss journey.

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How To Stay Motivated While Losing Weight

ketogenic diet lose weight


1- Be Clear About Why You Want To Lose Weight

Never lose sight of why you are engaging in your weight loss routine.

Before you get too deep into the technical aspects of weight loss like what to eat, counting calories, or what exercises to do, make sure you jot down your reasons for losing weight in the first place.

Keep them front and center of everything you do.

For example, review them before exercising. Think about them first thing in the morning before you start your day.

Keeping what you want in front of you will help you recommit to the process regularly enough to avoid the pitfalls that come with complacency.  

That way, you can feel more motivated to maintain your routine and stay focused.

Gaining and maintaining your dream body is an ongoing process that will test your patience.

Sometimes you’ll be more motivated than others.

But as long as you have your eye on the prize, each day is a new opportunity to better yourself.


2- Develop A Routine That Fits Your Lifestyle

intermediate fasting

The next tip I want to share for staying motivated to lose weight is to go with the flow. By that, I mean develop routines and habits that fit your lifestyle to a tee!

It’s all about sustainability, you see?

Do not start so strong that you burn out in a few days or sacrifice other obligations in your life.

If you want to start a new fitness or exercise routine, don’t pick something that has you working out every single day for hours, for instance.

Sure, you might be able to sustain something like that for a week or so when natural motivation is high, but once you burn out, then what?

Or if you’re trying intermittent fasting, for example, don’t try ultra-long fasts or combine it with insanely strict dietary restrictions.

Pick one thing to change at a time and make it easy on yourself to weave it into your natural lifestyle in a way that makes sense.

You need this to stay motivated in the long run.


3- Keep A Weight Loss Journal

first week intermittent fasting

Honestly, one of the most important things you can do on this long journey is to keep a weight loss journal!

You can do this on pen and paper in any notebook, online or on your computer, or even use social media as your weight loss journal, too!

I’ve started keeping track of my progress and goals on Twitter, and I find it super fun! The support from others and watching others on their own weight loss journeys helps me stay motivated also.

It just might work the same way for you, too!

If you’re shy, you can have a social media weight loss diary that you keep private, that way, nobody has access to it other than you.

But you can record your highs, lows, thoughts for the day, progress photos, weight fluctuations, and even photograph your meals too.

I’ve started losing so much more weight with the weight loss Twitter community to bounce thoughts and ideas off of.

Why not give it a try?


4- Use Positive Self-talk To Stay Motivated

intermittent fasting doctor

Many people make efforts to better themselves, but their mentality sours along the way.

Don’t let this happen to you!

Instead, create a positive mindset by saying good things to yourself about your weight and the goal you intend to achieve.

I love reciting positive affirmations about my body as I look in the mirror each morning. You have to think of it this way – how many times a day do you think negatively about yourself?

Wanting to lose weight in and of itself means you feel something is wrong with you. That’s already a negative view.

I must say that maybe positive weight loss affirmations and a positive mindset isn’t as technical a weight loss strategy as “burn 500 extra calories in the gym” or “it takes 3,500 calories to lose a pound.”

But personally, I began to lose weight more easily when I started to look at my body and my life more positively.

Don’t be afraid to highlight what you appreciate about your body – not just what you want to fix.

Give it a shot and see if it boosts your morale and motivation to keep going!


5- Plan Ahead For Setbacks 

tape measure intermittent fasting

Finally, it is impossible to engage in a weight loss routine without facing at least a couple of setbacks along the way.

I was chatting with one of my new weight loss buddies on Twitter about how we both messed up recently and how disappointing it is!

Even after losing over 50 pounds and changing my diet and activity level, I’m sometimes still surprised when I fall back into old habits that got me obese in the first place.

No matter what, humans gonna human.

You will slip from time to time. Sometimes, even more times than you intend to.

Furthermore, there will likely be times where you are the only one in the room who is working toward a better physique.


binge eating chocolate

Just because you make these changes to improve your life, you can’t expect others at work or at home to forego some of the habits that seem like small stuff to them, but could completely derail your progress.

What are you going to do when you mess up?

How will you handle it?

You need to plan for this so that you stay motivated to continue when you have setbacks.  

I’m going to share how I react when I fall off-track in another post, but for now, I want to share the ONE big piece of advice for how you plan…

Get back on the trolley IMMEDIATELY.

Do not wait until Monday.

Do not throw the whole day away and eat as much as you can before the clock runs out.

Start back right away!


How Will YOU Stay Motivated To Lose Weight?

me in my wedding dress before and after weight loss

Developing the motivation necessary to lose weight may seem difficult at first, and honestly, I don’t think the journey of weight loss really is ever totally easy for anyone.

But with a little effort, resolve, and support — you can do it!

And once you get your feet on solid ground with this goal, you’ll be in a much better place to achieve any and everything else you put your mind to.


You’ve got this –




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How To Stay Motivated On Your Weight Loss Journey