Motivation is a tricky thing. There are days where I have all the motivation in the world to do the hard things, like wake up for a 6 AM pilates class or take the time to meal prep my lunches for the week. Then there are days where not a thing in the world can get my butt off my couch or hand out of the chip bags. Yes, bags.
When I first embarked on my very own weight loss journey, I thought it would be a no-brainer. I was setting out to better myself and my body, and I was excited to feel amazing again. What in the world could go wrong?! Well, here’s what no one told me about the struggles of how to get motivated to lose weight. There will be days when running makes you cry, because you feel like a million pounds. There will be nights where staying home with a jar of cookie dough ice cream will feel safer than stepping foot into the world wearing clothes you’re miserable in. Then there are the meals where all you want to do is throw in the towel because the body you long for feels so, so unattainable. How about the days at the gym where you feel so ashamed and embarrassed because you can’t figure out how the heck to use a machine? Yep, those happen, too. And you want to know the absolute hardest part about losing weight? You choose to do it all anyway.
That’s right. No matter how hard or terrible things feel in the moment, you have to be able to push through and see the bigger picture. The motivation to lose weight isn’t always there, you have to create it. If you’re lucky, you’ll have friends and family cheering you on in your journey, but even they won’t always be there when you need them. You need to be your own best cheerleader at 5 AM when sleep feels better than slapping on spandex, and at 9 AM in the coffee line when the pastries are glaring back at you. After a lot of trial and error in my own journey (TBH, mostly error), I built the best weight loss motivation guide I possibly could. It is a thorough list of tips that I followed in order to motivate myself to do all the hard things that would get me looking and feeling like the woman I deserve to be. It also includes supplements I use and trust, as well as all of my absolute favorite motivational quotes. I hope you love it. 💕💪
5 Motivation Roadblocks You Must Accept & Overcome
When undergoing my own transformation, I found 5 major roadblocks in my journey. They ranged from hunger hormones going haywire, to my metabolism actually slowing. These are all real issues that anyone who has asked themselves, how to stay motivated to lose weight, may face.
- You’ll be hungrier. This hurdle felt like a sick joke. As soon as I started to shed some pounds and give myself a couple gold stars for my progress, I felt as though I wanted to tear apart my kitchen. I was ravenous! Our bodies become accustomed to the amount of fat on our bodies, so when some of it decreases, our body signals for us to replenish the loss. [1]
- Exercise isn’t enough. Aside from my hunger hormones telling me to eat, I soon learned that what I was eating was a very important factor in my weight loss journey. I could exercise all I wanted, but having a candy bar for an afternoon snack was going to sabotage it all in the blink of an eye. I had to revisit my diet, big time.
- There isn’t a fix-it routine. Deprivation is a sure-good way to ruin weight loss goals. I remember my first week on the job. I ate salads, with lite or no dressing, zero desserts, and got my sweat on twice a day. I felt amazing! Week two? I was binging, avoiding the gym, and wouldn’t even look at myself in the mirror. It’s important to create a routine we can stick with for the long haul! [2]
- Slowing metabolism. Another terrible side effect of weight loss. The calories we burn is in direct proportion to the amount of weight we carry. When your weight goes down, your caloric burn will too. Don’t let this get you down either, though! It’s all a part of the process.
- The comparison game. We’ve all done it; I personally struggled with this for a long, long time. We compare our bodies, our successes, and our failures to someone else who seems to be much better off. This is a common deterrent, and is a sure-fire way to lose all motivation to lose weight. Just know that you ARE worthy and that it’s just a test. Push through! [3]
17 Ways To Motivate Yourself To Lose Weight
Now that I’ve outlined all the scary parts of how to get motivated to lose weight, let’s get to the fun stuff! This list is a complete compilation of all of my favorite weight loss motivation tips, ones tried and true by yours truly, and ones that will actually help with how to stay motivated to lose weight.
1. Set goals
Venturing into a fitness or weight loss journey without goals will make it more difficult to stick to it. For one, you won’t know if you’ve succeeded or not. Secondly, setting goals gives you a purpose! Science even says that our brains can’t distinguish between things we want to achieve and things we already have achieved. How wild is that? If you set a goal, and come back to it time and time again throughout your process, your brain will believe that it’s already happened. This doesn’t mean that you will slack off because it’s over, it means the hormones that get your brain motivated will already be more bioavailable because your brain knows it’s possible. Also, a goal doesn’t need to be metrics or a number on the scale. A goal can be to get up the stairs or play with your kids without feeling winded. Find your why and start believing! To learn how to set goals you’ll actually stick to, check out this SMART goals guide! [4]
2. Share your goals
When we share our goals, we start to feel some good ol’ pressure to stick with them. According to science, though, make sure you’re sharing with someone whose opinion you care greatly about. In other words, share your goals with someone who you would feel disappointed to let down. Make it someone, or a group of people, that make you feel both comfortable and empowered in your journey. Sharing your goals will also give you a sense of accountability. It won’t hurt to ask the people you shared with to check in with you along the way, either! You may even inspire them to join you. Never underestimate the impact you may have on another person. [5]
3. Pencil it in
Just like you wouldn’t just bail on a doctor’s appointment or meeting, don’t bail on your workout! Pencil your workouts into your planner and make sure you stick with them. Sure, some days you may need to push it to the afternoon in the event of a carpool dilemma or cut it short because of a dinner date, but make it work!
4. Get cute
Look good, feel good, am I right?! When you’re rocking cute new leggings and a sports bra that actually fits (ladies, you know what I mean!), you are more likely to be excited about your workout. I know that when laundry hasn’t been done in weeks and all that’s left to wear are my raggedy tank tops and unsupportive sports bras, I feel miserable going to the gym, praying I don’t see anyone I know. So grab yourself a new ‘fit and snap that selfie before hitting the weights for some confidence-boosting weight loss motivation!
5. Phone a friend
The gym can be scary! I remember avoiding it like the plague for sooo many years before I mustered up the courage to step in and figure it out. Bringing a friend along can change everything. You can laugh together when you accidentally use the ab machine for your arms and push each other when one of you starts to get tired. It will also help you keep your word. If you both agree to a day and time, you’re more likely to follow through. Here are some helpful tips to overcome gym anxiety and feel confident for your workouts!
6. Inspire yourself
My best advice for how to get motivated to lose weight? Be your own biggest fan! Whether it helps to write yourself motivational messages on your mirror or look at pictures of yourself at a weight you once were, give yourself some credit and amp yourself up!
7. Pump some jams
Nothing changes a mood faster than music! Mash up your best workout playlist, or check out one of ours, and pump it up! Having the right playlist can completely change your mood. Offering some booty poppin’ motivation to lose weight, the right tunes can help you go from 0 to 100, real quick. [6]
8. Self-talk
If you’re telling yourself you can, guess what? You can! It works the other way around, too, so make sure your self-talk is positive! Change your mindset from “This is hard” to “This is worth it”. Positive self-talk can modify the way we both feel and behave in a beneficial way. [7]
9. Find your favorite ways to move
Not all workouts are created equally! If you love to run, you may not love Zumba. If swimming is your thing, maybe heavy lifting isn’t. Find what works for you and then be OK with it. On the flip side, science shows that switching up your routine is helpful to avoid a plateau. Trying new things gets us out of our comfort zones! Just make sure to not beat yourself up for not enjoying a workout that all your friends do, and instead praise yourself for giving it a go. [8]
10. Find a coach or mentor
A motivational speaker that posts regular YouTube videos, your favorite aunt, and even the trainer you ogle at the gym every week counts as a mentor! You don’t necessarily have to pay for a “professional” coach. Anyone you look up to or has advice and support that you can benefit from counts! A mentor can be instrumental in how to stay motivated to lose weight because they serve as a reminder as to why you started your journey in the first place.
11. Track your progress
Tracking your weight loss journey is an amazing way to ensure you stay motivated on days where you feel lazy or unexcited. Progress pictures are my favorite mode of tracking. When you can literally see your body’s transformation, it’s unlike any other weight loss motivation!
12. Don’t deprive yourself
When on a weight loss journey, it’s important not to get so caught up on succeeding that you deprive yourself. I’m not just talking about deprivation diets, either, though those often lead to binging. I’m talking about rest days. Don’t feel bad if you miss a gym day or sleep through your 6 AM HIIT class alarm. Allow yourself some rest, then get back to it! Check out this step-by-step guide to creating the ultimate night routine for better sleep and productivity!
13. Find a supportive community
Having close friends or family as a support system is incredible, but you should also find a community that not only supports you because they love you, but supports you because they’re going through the exact same things! The SkinnyFit Facebook community is like a girl gang I have NEVER seen before. These women have literally replaced my morning hype dance before meetings. Having a community of like-minded people to lift me up and provide motivation when I’m missing some of my own has been life-changing!
14. Location, location, location!
This real estate motto is no joke. When wondering how to get motivated to lose weight, choosing a gym or studio close to home made it sooo much simpler to workout! It’s easier to convince yourself to walk out the door and get a workout in if you don’t have the excuse of traffic or commute time.
15. Plan for setbacks
If your BFF gets promoted at work, don’t miss out on poppin’ bottles or eating some cake to celebrate just out of fear of regressing. Enjoy the good times and hustle hard the other times. Setbacks are going to happen. If you expect them, and can tap into the mindset of “go with the flow,” you’ll be able to make it through all the unpredictable moments just fine.
16. Anticipate the process
It’s not going to happen overnight. Be prepared for this hard truth, too. Everything worthwhile takes hard work. We know this. There will be good days, there will be bad days. There will be days you feel amazing and others where you feel like absolutely nothing has changed. Keep. Going. The motivation to lose weight may feel forced in the first few weeks, but once you make a habit of it (along with some positive self-talk!) your routine will become second-nature.
17. Get the right supplements
In my experience, the weight loss journey drastically changed once I was able to ask for some help. By that I mean I got my hands on some trusted, good-quality supplements. To amp myself up for the gym, I use a pre-workout that tastes delicious and acts as my very own live-in hype woman. 😂 Jump Start gives me all the motivation I need for the gym on the days I’m dreading it. To repair my muscles and soothe my sore body after exercising, I take branch-chained amino acids (BCAAs). The one I use is Repair & Recover. This supplement is hands-down my favorite for its delicious flavor and the fact that it had me feeling good as new in no time. You know those days that you feel too sore to even walk? Repair & Recover is the quick fix you’ll be bowing down to. Collagen was also a huge help on my fitness journey for its protein repairing effects. My thighs had a lot of cellulite that made me feel super self conscious in shorts. Super Youth collagen took care of it just a few short months and left my legs perfectly smooth. It was CRAZY. Lastly, I rely on Skinny Greens green juice powder for getting in all my daily nutrients, without sacrificing time or taste! It also contains natural metabolism and energy boosters, which I love.
Weight Loss Motivation Quotes
Sometimes, when self-talk fails, we can all use some external motivators to remind us why we’re on our journey and that we have everything it takes to succeed. I’m personally known for an EPIC notes section in my phone filled with positive quotes! You got a speeding ticket, went through a break up, need some weight loss motivation? I’ve got a quote for that. 😉
- “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'” – Muhammed Ali
- “The most alluring thing a woman can have is confidence” – Beyonce
- “I say if I’m beautiful. I say if I’m strong. You will not determine my story – I will.” – Amy Schumer
- “Amateurs sit and wait for inspiration, the rest of us just get up and go to work.” – Stephen King
- “There are no back doors, no free rides. There’s just you, this moment, and a choice.” – Oprah
- “Unless you puke, faint, or die, keep going!” – Jillian Michaels
- “Just believe in yourself. Even if you don’t, pretend that you do, and at some point, you will.” – Venus Williams
Need More Motivation To Lose Weight?
Having all the right tools is only part of the weight loss equation. The most important step in how to get motivated to lose weight, is you have to want it all on your own. For the times when you do need a friendly boost, there are so many resources to help. I love the SkinnyFit blog for its range of topics. I find motivation to lose weight in the healthy recipe blogs just as much as I do in the at-home-workout blogs. The weekly newsletter is literally my favorite of all, though (and has replaced my trashy magazine habit for life) because it serves as a helpful reminder of my goals. There’s always new topics and deals going on, I can’t imagine life without it now!
If you’re still feeling stuck, check out the 35 Of The Most Inspirational Blogs For Your Weight Loss Journey post. It gives a rundown of 35 women just like us that have struggled to find motivation, and have hit all the same potholes and obstacles. And remember, when in doubt, the SkinnyFit Facebook community will always have your back!