Written by: Allison Ditmer

 

You have your reasons for wanting to lose weight.

Knowing your why is so valid, whether for the health benefits, feeling more confident in how you look, or being the best version of yourself for those you love.

But losing weight is easier said than done. It takes action and motivation, and the right systems make results possible.

But how do you do it?

How do you get excited and stay motivated to lose the weight you want? It doesn't happen overnight, and there's no quick fix.

Here are 10 strategies with actionable resources to motivate you to lose weight and keep it off.

Understanding Your Weight Loss Journey

Before you get stuck in the details around weight loss exercises, schedules, and meal plans, it's all about taking a moment and recognizing why you want to lose weight in the first place.

1. Keep your "why" front and center for losing weight

As a health coach, Alyssa Paglia from Goode Health says...

"Know your WHY. Identify the deeper reason behind your goal. A surface-level goal like 'losing weight to look better in my jeans' isn’t always enough to keep you going. But a deeper reason, like improving your health for your kids, might be more likely to stick with you when you’re having a bad day."

It's important to write down your reasons for losing weight, and don't hesitate to post them where you can read them every day.

Post-it notes on the bathroom mirror can be one place, or pencil in your why throughout your monthly planner so you read it.

Know your core values and reasons for focusing on weight loss and use them to reach your desired outcome.

2. Consider seeking out a personal trainer or health coach

You don't have to do this alone. You can ask for help.

And this help can come in the form of personal trainers, health coaches, registered dietitians, therapists, or counselors.

Each person has their own reason for why weight gain is a consistent issue.

Finding a personal trainer or health coach can continue to help you stay motivated and on track to lose weight and feel healthier.

Therapists and counselors can help you get to the root cause of why certain life events or day-to-day stressors may trigger eating unhealthy with ways to navigate these moments.

The point is never to be afraid to ask for help and seek a professional to help you stay motivated and empowered to reach your unique version of weight loss success.

Setting Yourself Up for Success

Knowing your why behind weight loss and getting the necessary outside oversight can kick off the work.

3. Set realistic weight loss goals

When you start your weight loss journey, one of the initial questions invariably arises..."What's realistic for the amount of weight I should be able to lose every week?"

Well...that depends.

According to this article from the Mayo Clinic, losing 5% of your current body weight could be a good place to start.

You should consider any known health conditions, and it's always a good idea to consult with your healthcare professional to proactively discuss your goals and plans in detail.

But with any goal, it's helpful to be specific, measurable, and intentional.

For example...

You're going to walk (specific) for 30 minutes at a time (measurable) 3 times a week (intentional).

Framing your goals this way helps you break down your larger weight loss goal to make it more achievable.

Pro Tip: Take it a step further and make space for it on the calendar so it holds you accountable.

4. Create a personalized weight loss plan

As you already know, weight loss isn't all about exercise - it's about what you eat. You want to develop a plan that incorporates exercise and healthy eating habits that are flexible and can help you stay on track.

Take into account your lifestyle and schedule. Busy days or weeks call for making exercise and healthy eating easy.

For example, pack a healthy lunch at night while making dinner. When you wake up the next morning, it will be easy to grab out of the fridge with no fuss to prepare.

And if it's a busy day with little room for exercise, take the stairs instead of the elevator. Make it a point to get up from your desk to talk to someone instead of messaging through Teams or Slack.

Alyssa Paglia also notes specific apps useful for tracking your nutritional intake. These include:

• MyFitnessPal

• Lose It

• Cronometer

It's important to note that some of these apps sync with wearable fitness devices and adjust calorie targets based on activity levels. Often, the number of calories burned can be overestimated. So be cautious.

Eating Well has a host of lunch and dinner weight-loss recipes.

And Goode Health shakes only have 80-90 calories per serving with the daily vitamins and protein you need to achieve your goal weight while feeling energized.

Tracking Progress and Staying Motivated

When taking action, you also need to monitor and reflect on your progress.

5. Keep a weight loss journal

Consider using a food diary or food journal to track your nutrition intake and physical activity.

This is a great way to spot patterns of when you're doing well during the week and when you may need to rethink your approach to improve.

Reserve time in the week to reflect. Block it on your calendar so you don't skip over it.

This is key to seeing if your actions are working and can even give you weight loss inspiration to keep going.

6. Use progress photos to stay motivated

As a part of that food journal, consider including photos.

This can give you a visual of just how far you've come when comparing your journey over the duration of a couple of weeks and months.

• Choose the same location

• Make sure you have good lighting (a ring light can help with consistency)

• Consider having a tripod of some kind to get your full body in the shot

Do use them to celebrate the wins.

But don't use them to overanalyze and be harshly critical.

These photos are for you. Only share them if you feel inspired.

 

Overcoming Challenges and Setbacks

Setbacks are inevitable. That's life. But you can try to plan for some of them so you aren't caught off guard with losing weight.

7. Plan ahead for holidays and special events

We all know that holidays like Halloween, Thanksgiving, Christmas, and New Year's can derail us with fun gatherings filled with tasty treats.

And this, of course, can completely throw off your weight loss results.

Knowing this, proactively sneak in healthy snacks and alternatives when you can.

Here are some easy food swaps to consider...

• Embrace drinking water over sugary sodas

• Opt for whole grain breads over white bread (you can do the same for pasta)

• Eat sweet potatoes over white potatoes

• Enjoy dark chocolate with less sugar than other versions (we all need chocolate, right?)

The big thing is not to be overly hard on yourself during these celebrations. 

You want to enjoy the moment. But where you can, for those days between the parties and get-togethers, be intentional with planning your meals and penciling in your exercise.

Building a Support System & Mindset

Back to tip #2 above - you don't have to do this alone! And the right mindset can make a big difference.

8. Find Social Support for Your Weight Loss Journey

Find others who support you. 

It's important to seek out professionals who are experts in weight loss and health. But looking to friends and family who can get behind what you're doing is also essential.

Don't be afraid to share what you're trying to do to lose weight.

It can feel scary, but it can also feel freeing.

You may even find a workout buddy to help you stay accountable. 

There are also online communities you can turn to for support.

Staying Positive and Focused

Weight loss is a lifestyle change that requires continued focus. But it can get easier with time and forming healthy habits.

9. Focus on celebrating smaller milestones

Celebrating your wins is a big one! Even if the milestone isn't necessarily losing "x pounds" that week.

Increased energy or an improved mood is worth getting excited over. Make a note of it in your journal. Voice it out loud to a friend.

With weight loss comes many other benefits, including reducing the risk of developing chronic diseases, which is a big deal.

If you don't have good health, it's challenging to enjoy the people and other events happening in your life.

Yes, saying one day you've lost "X" pounds will be a big deal.

But you can't forget all the days leading up to it and the small wins that made that significant weight loss win possible.

Share your daily successes, embrace a non-food reward like a relaxing bath with new sea salts, and continuously tap into your inner cheerleader.

10. Use positive affirmations and inspirational weight loss quotes

Positive affirmation and weight loss quotes are a great way to visualize yourself achieving your weight loss goals.

Juliette Kristine has 90 weight loss affirmations you can choose from, and here are some of our favorites...

• "I have what it takes to achieve my ideal weight."

• "I believe in my ability to lose weight and to keep it off."

• "Every day, I'm becoming stronger and healthier."

• "I love moving my body."

• "Exercise fuels me."

Weight loss affirmations can be powerful motivators for positive thinking and help you on hard days.

Weight Loss Motivation Isn't Everything - But It Helps

No one will argue that it helps to stay motivated to meet your weight loss goals.

But, as health coach Alyssa Paglio says...

"Motivation helps you get started, but after that, success comes from consistently doing what needs to be done in the moment until you reach your goal. Motivation is fleeting. It’s an emotion, not a guarantee, and no one feels motivated all the time. That’s why habits and consistency will always be more effective than motivation and willpower."

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