How to Stay Motivated to Lose Weight

We’ve all been there — feeling super inspired about a new weight loss meal plan or workout routine. You’re crushing it day after day. Then one morning, you wake up to find the wind’s gone out of your sails and all that motivation is gone.

Just not feeling it anymore or can’t get excited about your health journey? We have 16 weight loss motivation tips to help you stay the course, even when the course is jagged and full of potholes:

• Find your purpose

• Set clear goals 

• Have realistic expectations

• Think more positively 

• Lean into self-love

• Know what triggers you

• Keep track of your progress

• Surround yourself with support

• Make it fun

• Celebrate your successes

• Steer clear of fads

• Avoid the comparison trap

• Stay hydrated

• Boost your nutrition 

• Find a role model

• Get professional help

Keep scrolling for detailed tips and insight.

Research shows that focusing on weight as your only measure of success can be problematic. Instead, think about your “why“ behind weight loss.

Maybe you have prediabetes and want to reduce your chances of it progressing into type 2 diabetes. Perhaps you’re looking to lower your cholesterol or blood pressure or stave off heart disease. Maybe you want to keep up with your energetic toddlers or feel brighter and happier day to day.

When you’re fueled by a bigger purpose — metrics you won’t see on any bathroom scale (not even those fancy, talking ones) — you can turn to that motivator whenever you feel adrift.

Consider these questions to help you find your purpose:

• Why do I want to lose weight?

• How will losing this weight enhance my life?

• How will I feel once I’ve reached my weight loss goal?

• What health benefits would I like to see? 

Once you determine your “why,“ write it down and keep it somewhere accessible. Pull it out any time you need a little extra motivation.

When you don’t have a clear set of goals, it’s easier to lose sight of why you wanted to lose weight in the first place.

When goal-setting, aim to create SMART goals. This stands for:

• Specific. Clear and well-defined, focusing on a specific area for improvement or accomplishment.

• Measurable. Quantifiable, allowing you to track progress and determine when goals have been achieved.

• Achievable. Realistic and attainable, considering your resources, skills, and circumstances.

• Relevant. In alignment with your broader objectives and aspirations, ensuring they’re meaningful and worthwhile.

• Time-bound. A defined timeline or deadline, providing a sense of urgency and accountability to work toward completion.

Here are some examples of weight loss goals you could use as a framework:

• Reduce my daily calorie intake by 500 calories

• Gradually increase my physical activity to at least 30 minutes of moderate exercise five times a week

• Make nutritious home-cooked meals at least five days a week

• Lose 10 pounds in the next eight weeks, leading up to my friend’s wedding

Big goals are exciting, but if you can’t hit them, they’ll zap your weight loss motivation. Realistic expectations, on the other hand, will help you stick to — and achieve — your goals.

Set goals that are realistic and healthy. For weight loss, aim to lose one or two pounds a week. Losing weight faster than this can be unachievable or, if it does happen, downright dangerous.

Don’t lose motivation if you hit a weight loss plateau — when weight loss slows or stalls. Plateaus are common and can be overcome.

One study on adults looking to lose weight found that negative emotions predicted the intake of unhealthy food, while positive emotions were predictors of intentional physical activity.

Try to reframe your thoughts toward positivity — it could improve your motivation to lose weight and your mental health.

Here are some examples of how to stay motivated to lose weight when you’re depressed or stuck in a negative thought spiral.

When you’re grateful for all the amazing things your body can do, you might treat it better. Maybe you cook a healthy dinner to feed your body or stretch it out after a long day at the office.

Self-love also helps combat negative self-talk, helping you stick to healthy lifestyle changes, even if you’re not feeling particularly motivated that day.

It can help when you fall off the wagon, too. One study found that when people lapsed in their healthy eating, understanding that these lapses can happen helped them persevere and stay on track toward their weight loss goals.

Does anxiety send you straight to the freezer for ice cream? When your stress levels spike, are you more likely to scroll on social media than head out for a brisk walk?

These are triggers, and we all have them. Knowing your triggers helps you identify the underlying emotional and situational factors that lead you to overeat, skip the gym, or fall back into unhealthy habits.

Once you know ’em, you can develop strategies to manage your triggers effectively and prevent weight loss motivation from waning.

Seeing your progress over time can help you stay accountable. And according to research, tracking your progress is associated with more consistent weight loss success.

You don’t have to track weight-related goals with your body weight. You could track:

• How many minutes you work out each week

• The days you cook home-cooked, balanced meals 

• How much water you drink each day 

• Your mood and the food you eat (to monitor emotional eating triggers)

Some folks prefer writing things in a weight loss journal or food diary, while others like to record behavior-change metrics and habits in health-tracking apps.

A social support system can give you encouragement and accountability. Research shows that women who get frequent support from friends and family are more likely to lose weight than those who never get support from loved ones.

Motivation is more likely to stay high when you have others to work out, prep meals, and share recipe ideas with — or even just talk to when motivation is lacking. 

Reach out to friends or family, or connect with new people at your local CrossFit or yoga studio.

Professional support can help, too. The weight loss program at Hers involves regular check-ins with licensed healthcare providers to support you throughout the process.

Weight loss and fun may not seem like two things that go together, but you have the power to change that.

When your weight loss efforts start to feel like a chore, it’s easy to lose motivation. Fun is key to staying motivated. This is known as intrinsic motivation.

But how do you do that? Here are some ideas:

• Incorporate variety into your workouts by trying new activities like dance classes, hiking, or martial arts.

• Experiment with flavorful recipes of various cuisines.

• Send pictures of your food-prep strategies to your friends or support group.

• Get a dog or borrow a friend’s — they’re always up for a walk or run!

Research shows that those who exercise most regularly also experience the most consistent motivation, so you might as well make it enjoyable.

You probably have a long-term goal weight, but breaking it down into smaller milestones provides more opportunities to celebrate progress in the short term. Small milestones add up and are worth recognizing.

For instance, you might celebrate losing the next 10 pounds, getting 15 workouts in this month, or making healthy food choices for two weeks straight.

Fad diets can cause rapid weight loss, but this weight loss hardly ever lasts. And weight gain as a result of fad dieting isn’t exactly motivating. 

To steer clear of fads, know that there’s often no scientific evidence to support them — and remind yourself of your “why.“ Stick to sustainable habits that support your health, wellness, and long-term weight loss.

12. Avoid the Comparison Trap

Teddy Roosevelt is believed to have coined the phrase, “Comparison is the thief of joy.“ It’s almost like he predicted Instagram!

Try not to focus too much on what others appear to have achieved. When this happens, it’s easy to overlook your own accomplishments and hone in on your perceived shortcomings, losing motivation and gaining poor body image.

Weight loss is personal and your journey is your own — nobody else’s. Channel your energy into setting and achieving your unique goals and aspirations.

Hydration is essential for life and a key component of healthy weight loss.

Drinking water helps:

• Flush out toxins

• Replenish fluids lost during workouts

• Support fat burning

• Regulate appetite 

• Prevent mindless eating 

So, staying hydrated can help you feel your best and get you closer to your goals, keeping weight loss motivation high.

Sick of plain water? Try unsweetened seltzer, herbal teas, or water flavored with lemon, berries, or cucumber slices.

Check out our guide on how to drink more water for additional tips.

Making healthier meals and snacks is about more than just supporting your weight loss goals.

Fueling your body with nutrient-dense foods improves mental and emotional well-being, too. This can help keep your head clear and motivation high.

Experimenting with new foods and healthier meals can boost your confidence and remind you that you’re in control of what you put in your body.

Plus, when your nutrition is on point, you have fewer cravings and more energy to stick to your exercise routine and other healthy habits.

Finding a role model can be helpful for boosting motivation for weight loss, as they can inspire and guide you through the strategies that worked for them.

How do you choose one? Look for someone whose journey resonates with you and whose healthy habits you admire, whether it’s a friend, family member, or public figure you can follow online.

When motivation is low, don’t compare yourself to them, but think about what your role model would do for some weight loss inspiration.

You can’t be an expert in every aspect of life — we’re looking at you, DIY electricians. Sometimes, you need professional support.

Getting assistance from experts in things like weight loss can help you get from A to Z faster and more efficiently.

If you could use personalized guidance on a weight loss plan, speak with a registered dietitian, a personal trainer, or a licensed provider at Hers to explore weight loss medication options.

Weight Loss Motivation: Let’s Do This

Staying motivated is easier said than done, especially when you lead a busy life. When it comes to how to get motivated to lose weight, keep these points in mind:

• You’re not alone. Right now, countless others are on weight loss journeys and also struggling with motivation. Find support in peers on a similar trajectory.

• It’s a long game. Weight loss doesn’t happen overnight, which is why it’s critical to remember your “why.“ Putting one foot in front of the other and staying positive will help you keep your eyes on the prize.

• It’s worth celebrating. Find small milestones to celebrate and remember that your health is worth prioritizing. You’ve got this!

If you’re interested in exploring obesity and weight management medication through the Hers weight loss program, start by taking our free assessment.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.