How to Motivate Yourself to Lose Weight? 15 Science Backed Ways

How to motivate yourself to lose weight

You planned your meals. You cut down the carbohydrates. You are running 5 miles every day. And with everything done, the routine lasts for 2 days and you are done. Losing motivation is the worst part in the weight loss process. So, how to motivate yourself to lose weight?

Apart from a well planned nutrition chart and a healthy diet and lifestyle, motivation and determination for losing weight does play a crucial role in the process.

In this article, we are going to be sharing some science backed and effective weight loss motivation tips and tricks to help you shed those extra pounds.

Weight Loss Motivation Tips

Weight Loss Motivation Tips

Still wondering how to keep yourself motivated to lose weight successfully? We got some effective ones for you to peek into.

Check Out These Amazing Weight Loss Motivation Tips

1. Have Realistic Expectations (Ones You Can Achieve)

Have Realistic Expectation

One of the most common mistakes that we commit is that we fail to understand our capabilities when it comes to losing weight. You typically can’t expect yourself to shed off 10 kilos in 10 days, not only is it unrealistic, it is quite unhealthy as well.

When you set unattainable goals, it is going to be most likely that you will end up not reaching them. Unable to achieve the goals leads to frustration which makes you give up even before you practically started. Don’t do that.

Instead, start with gradual loss of the excess pounds. Scientists (R) have suggested that the ideal amount should be around 1-2 pounds every week if you want a healthy weight loss.

If you don’t believe, there has been a conducted study (R) amidst a group of women trying to weight loss in which the researchers found that the women who had an unachievable goal for their weight loss expectations were the ones to first drop out of the program.

Even just a 5-10% loss of overall body weight initially is amazing in boosting the overall body functions.

2. Why Do You Want To Lose Weight?

Why Do You Want To Lose Weight

One of the most important ways to motivate yourself to lose weight is to find the “WHY” (R). If you are aimlessly trying to lose weight without any kind of goals or reasons behind the process, chances are that you will spiral back to square one.

The “WHY” could be anything. From the simple reason of fitting in to the jeans that you outgrew or even to help boost the overall health condition. It depends on how you pave your way through the process to actually find the reason behind your weight loss requirements and then successively stick to the same.

Once you have figured it out, let that be your daily reminder and that should drive you to do better and better every single day to achieve your goals effectively. When it comes to weight loss, it is important to always think about the long term goals instead of the short term ones.

3. Get a Buddy to Accompany You in the Weight Loss Process

Get a buddy to accompany you in the weight loss process

Buddying up with a friend is actually an amazing way to lose those excess pounds from the body and stay motivated throughout the process. When you have someone to accompany you through the process, it is less likely that you will end up losing the motivation.

Even if you do end up losing the motivation, chances are that your friend or partner is going to pick you right back up.

Get a gym partner and that itself should be an amazing motivation for you to keep going with the exercising. Even a study (R) (R) has shown that people are more likely to stay focused and motivated when working out in a group rather than when the same is being done alone.

4. Just Go With the Flow

Just go with the flow

Yet another one of the amazing tricks to stay motivated to lose weight is to stay hooked to the process and not just focus on the end goal of the program.

When you just focus on the end goal (R) of the process, chances are that you will end up getting derailed through the process. Instead of just focusing on the end goal, try and focus on the small achievements throughout the way.

Often times, we do end up having an end term goal even with being unaware of the kind of metabolic processes our body does instill. It could be that you can surpass your end goals or even fall short with the expectations. Instead of feeling down about the same, try and go with the flow and focus on the process goals. Set smart goals to be able to achieve them successfully in the end.

5. Instead Of Keeping The Goals In Mind, Write Them Down Instead

Instead Of Keeping The Goals In Mind, Write Them Down Instead

It is not just me saying but studies (R) have found that written weight loss goals are actually an amazing weight loss motivation rather than the ones that are up in your head. This is not just for weight loss but for anything you do in life.

Write down the expectations and even the process you might end up following throughout the week to induce better health and weight loss results from the process. That is the key to the process.

The goals could be to increase exercising throughout the week or even to cut down the unhealthy foods that are inducing your weight gain day after day. The choices are completely up to you to choose.

6. A Motivational Phrase Maybe?

A motivational phrase maybe

This is one of those ways on how to motivate yourself to lose weight that doesn’t work for every single person. It predominantly depends on the mentality and thought process one has and is ready to adhere to.

As cliché as it might sound, positive reinforcement is actually quite an effective way to keep yourself motivated to lose those excess pounds. Not just that, even a study (R) conducted has successfully deduced that self motivation is one of the best ways to keep yourself motivated through any process.

Having the mindset of “I can do this” and “I’ll do better with every day” is key to your weight loss goals.

7. Adhere to A Specific Diet Plan Aligned Best To Your Lifestyle

Adhere To A Specific Diet Plan Aligned Best To Your Lifestyle

One of the most important factors in the weight loss process is to ensure that you are doing it in a healthy way. If your means are starving yourself to death or even letting your body get dehydrated, chances are that you will end up losing sight of your goals and get demotivated or too weak to continue with the same.

The best way to challenge and cancel out that issue is by picking a diet plan that best suits your overall lifestyle and requirements and most importantly, your overall body functions.

As mentioned before, when it comes to weight loss choices, think about long term and avoid the plans that you will end up discontinuing because of the working hours or your overall lifestyle in the long go.

While you might have the mindset of cutting out a certain nutrition from the diet to induce weight loss, studies have found that is the less likely to induce weight loss (R) in you.

Adhere to a healthy diet plan that will boost the body with the necessary nutrition and also initiate a better result when it comes to weight loss.

8. Have a Rewards System

Have a Rewards System

When it comes to motivate yourself to lose weight, the best way to go about with the same is by having a reward system for every milestone you achieve.

Instead of vigorously just keeping on losing weight and having no good side to the process, refrain yourself from being stuck in that. Try and reward yourself with good rewards after every successful weight loss milestone (R) (R).

Even if you lose 1-2 pounds in a week, reward yourself with a sweet treat or something you like. This is actually one of the best weight loss motivation tips.

9. Maintain A Journal

Maintain A Journal

As childlike might it sound, maintaining a weight loss journal is actually key to motivate yourself to lose weight. Self assessment helps you readjust the goals and understand the outcomes better which you can then maintain at your own pace.

Enthusiasts who are keen on keeping a track on the weight loss goals and their food consumption are more likely going to end up losing weight successfully; even the studies (R) suggest the same.

Not just that, studies (R) have time and time suggested the beneficial impacts of the written goals rather than the ones you just have in your mind. Maintaining a well informed journal of the daily calorie intake and the overall activities throughout the day can help you keep a track on the progress and thus procure better weight loss results.

10. Have A Routine That Will Become Your Second Nature

Have Realistic Expectation

Believe it or not, a routine in your weight loss program is actually the answer to how to motivate yourself to lose weight. While the tough routine might seem strenuous and hard in the initial days, you need to adhere to it as such that it becomes your second nature.

One of the best ways for weight loss motivation is to make it easy and to have a routine (R) that won’t feel like something different than what you do on a daily basis. That is where the trick lies. If your weight loss routine is like a second nature, it won’t seem like something tedious and that is what will keep you motivated.

Indulge in meal prep (R) and even spice up your workout regimes to further aid your weight loss effectively without any constraints.

11. Stop The Comparison RIGHT NOW

Stop The Comparison RIGHT NOW

One of the most common reasons how you are sabotaging your weight loss motivation is because of the comparison you are drawing with someone else.

It is very likely that seeing someone else become fit and slim while you are stuck on the same weight can disrupt your motivation and make you question your choices. This is why you need to stop comparing yourself to someone else.

One of the key rules to successful weight loss is to understand for a fact that every person’s body and metabolism isn’t the same. While your body might be late to react to the diet and exercises, someone might have a faster metabolism. Go with your own pace and see the results unfurl for yourself.

12. Seek Community Support

Seek community support

Yet another key factor for weight loss motivation is to seek the necessary social support. Having someone boost your motivation (R) and praise your achievements is often key to having a better motivation to keep carrying on with the weight loss programme.

If required, tell your close family and your friends about your weight loss goals so they can appreciate you through the process and actually help you find better ways to successfully lose those extra pounds.

Apart from that, potential weight loss buddy along with a social support group (R) with people on a similar journey can further be an amazing way to find better motivation along the process.

13. Hang Out With People With Similar Mindset

Hang Out With People With Similar Mindset

As human beings, it is often common nature for us to seek validation and procure motivation from somewhere exterior when self motivation doesn’t curb. If you are facing similar conditions, the best way to combat the situation is by hanging out with people who are either on a similar journey as yours or have a similar mindset when it comes to weight loss.

It is often believed that people who are successively trying to lose weight tend to lose more when they are hanging out with people who are either thinner (R) than them or have a similar mindset when it comes to weight loss regimes.

As harsh as it might sound, it is better for your motivation to stick with these kinds of folks who will help you find ways to lose weight rather than the ones who will do the complete opposite.

14. Don’t Aim for Perfection

Don-t aim for perfection

Perfection is nothing short of an illusion, especially when it comes down to weight loss. If you are trying to shed off those extra pounds, it is likely that you should aim for a conclusive way to achieve that. If you are here trying to lose weight with restrictive measures (R), chances are that you will end up losing nothing or projecting yourself to unhealthy goals.

Instead of going all out with the “I will cut down carbohydrates completely”, aim for ways in which you can balance out a heavy and unhealthy meal with a light and healthier one (R).

Stop aiming for perfection because that doesn’t work in the long run. There is no one way to lose weight and no one set goal for a weight loss programme.

15. Practice Self Love And Delve Into Body Positivity

Practice Self Love And Delve Into Body Positivity

You might find a plethora of posts and quotes around on the social media platforms preaching self love and body positivity. As cliché as it might seem to you, it is actually quite beneficial for someone who is trying to lose weight.

Don’t get into the weight loss process with a negative mindset (R) about your body. Lose your weight because you want to be healthy and not because you feel like you are too fat or too ugly to be presentable. That’s where you lose half the motivation.

If you want a quick answer to how to motivate yourself to lose weight, start with self love and loving your body just the way it is. When you are comfortable in your own skin, it becomes easier for you achieve the goals easier and have a positive outlook on the achievements (R) as well.

When it comes to how to motivate yourself to lose weight, it is definitely going to vary from person to person. While some of the weight loss motivation tips will work out for some, the others actually might not be viable for someone else. Have your own sight of the goals you have set and the rest will fall into place.