How to Increase Your Motivation to Lose Weight: 10 Ways

If you are reading this post, it’s likely that you have been trying to lose weight for a long time but you have not gotten results.  And when you try and don’t get results, it’s common to get discouraged. 

As a result of this discouragement, your performance drops, which leads to worse results, and in the end you give up, going back to old habits and stop the efforts you once had with diet or exercise.  

Motivation to Lose Weight


Learning how to increase your motivation to lose weight can be the key to starting to lose weight and reaching your goal weight. 

Generally, constant effort leads to positive results as long as you stick with it.  If you have been at it for a few months and have not seen results, it’s recommended that you see a specialist

In this post, I am going to describe motivation for losing weight; however, I will tell you that most effective way to lose weight is with diet and exercise, especially the latter. 

10 Ways to Get Motivated to Lose Weight

1-Set Goals

If you set goals, you will know what to do, and if you know what to do, you will not waste time. 

Goals are a way to focus the brain on the actions that are necessary in order to achieve something.  However, the goals that you set cannot be too complicated (because you will be discouraged if you don’t reach them), nor too simple (because you will not be taking advantage of your full potential). 

In addition to knowing what you need to do, I recommend that you make another list of all of the things that you shouldn’t do if you want to lose weight.  Put the list in a visible place and don’t forget about it. 

2-Reward Yourself

As with any other achievement, losing weight requires persistence and you will need to put in effort.  However, you can also enjoy the process.  Your goal is to lose weight, and you can enjoy yourself along the way.

When you reach small achievements, like losing one kilogram, give yourself a reward.  This will reinforce your behavior, the effort that you are putting in to lose weight, so it will be repeated in the future. 

How should you reward yourself?  Not with something that will make you gain weight, of course.  It should be something that is pleasing to you:  watching a movie, going for a walk, buying yourself some clothes, going out with friends…

3-Punish Yourself

If you break your diet or you don’t exercise, it’s also necessary to give yourself a “little punishment.”  This will make it less likely that you will repeat this negative behavior that did not bring you closer to your goals. 

For example, if you don’t go to the gym for a week, punish yourself by not doing something that you normally do that is pleasing to you: going to the movies, going out with friends…

On the other hand, it’s important that you realize that punishment does not work as well as reinforcement (giving yourself a reward).  For this reason, use more rewards when you do something that leads you to lose weight. 

4-Don’t Be a Perfectionist

Perfectionism will only cause you to waste time and not take action.  If you want to do everything perfectly, everything will have to be in order to get something done, and in the end you don’t get anywhere.  You should always try to improve, but don’t try to be perfect. 

For example, if you perceive eating a small candy as a great failure, it’s more likely that you will give up and that you will destroy your self-esteem.  If you consider it as a small mistake that you can learn from and not repeat, you will continue to persevere toward your goal of losing weight. 

5-Take Care of Your Self-Esteem

Above all, watch out for your critical inner voice that gives you negative and destructive thoughts about yourself.  Try to be aware of those thoughts, get rid of them, and replace them with positive thoughts. 

The critical voice is one which gives you thoughts like: “you are never going to lose weight,” “all that effort doesn’t do any good.”

Those thoughts destroy your self-esteem.  Make yourself aware of them and change them to more constructive thoughts: “I am losing weight little by little and in the end, I will see results,” “my effort is worthwhile.”

6-Evaluate Your Progress without Obsessing

It’s necessary to evaluate your progress, and in doing so you will know what you are doing well, what you are not doing well, and what you need to change. 

You can do this by simply weighing yourself with a scale at your gymnasium or at your house, taking note of the results that you will be able to see every so often.  You will be motivated by seeing your results because you will see that your effort is having its rewards and positive results. 

But don’t get obsessed; for example, if you look in the mirror constantly to see if you are losing weight, you will not notice the changes because these changes occur very gradually, and in the short-term they are almost unnoticeable. 

However, if you evaluate your results every week and you have put the effort in, you will see those changes clearly and your motivation will increase as a result.

7-Expect a Certain Amount of Weight Gain

If you are losing weight by going to the gym, it’s possible that at first you might experience some weight gain.

This is simply because you will be gaining muscle mass and the same amount of proteins (muscle) weighs more than the same amount of fat. 

After a few days, your weight will continue to decrease because you will begin losing your excess fat. 

8-Habits Form Slowly

Habits are simply forms of behavior that we have adopted, but the ones that we label as bad habits (smoking, drinking) are as easy to pick up as good habits are. 

Yes, bad habits also take time to develop, and in the beginning they are not pleasant:  Did you like it the first time you smoked?  Did you like beer or other alcohol when you were younger?

For this reason, to develop the good habit of exercising and watching your diet, you will have to start gradually and use effort.  After you have adapted to your new lifestyle, your body will become used to it and it will be difficult to get rid of these new healthy habits.  

If, for example, you want to begin to eat better, don’t try to do it all at once.  Start introducing healthy foods into your diet gradually. 

If you want to start running to lose weight, start with a short time each day.  For example, with 10-15 minutes a day.  Later, you can increase little by little. 

9-Visualize the Benefits

When you get up in the morning and think that you need to be on a diet and exercise, think also about the consequences of that.  Visualize the shape that you want to be in.  This will motivate you, and you will find a reason for the efforts you will make. 

For example: visualize that you are walking and that you feel good and attractive because you are in shape. 

If you continue to put in the effort that is needed without visualizing the benefits, you will become discouraged because your brain will only experience the effort and not the pleasant sensations associated with your visualization; having an attractive appearance, feeling good, being in shape…

10-Make a Commitment to Yourself

One of the best ways to increase your motivation and persevere to achieve one of your goals is making a commitment. 

You can do make the commitment to yourself, writing a note or simple phrase, such as:

“I commit to losing 10 kilograms in the next 6 months.”

You can also do it with your partner, children, parents, or any other person who is close to you.  This last idea can work very well; if you tell someone what you want to achieve, you might feel “obligated” to fulfill what you have said. 

What do you do to increase your motivation to lose weight?


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