Weight Loss Motivation Reward Ideas to keep you on track

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When embarking on a weight loss journey, motivation is key. But it’s normal for enthusiasm to wax and wane. Sometimes, life gets chaotic, a plateau hits, or you struggle to find the drive to stick to your plan. This comprehensive guide provides 33 practical tips for getting motivated to lose weight and maintaining high motivation long-term so you can reach your goals.

Losing weight takes dedication, but with the right mindset and strategies, you can power through obstacles, celebrate small wins, and stay inspired to keep going. Let’s dive into how to light your weight loss fire and keep it burning!

A girl fully motivated for  weight loss motivation

8 Essential Tips to Keep Your Weight Loss Motivation

Losing weight and getting healthy can be hard. When that scale doesn’t seem to budge, or you’ve hit a plateau, it’s easy to lose motivation. But staying motivated is key to reaching your weight loss goals.

In this article, you’ll learn how to boost your weight loss motivation and willpower so you can get the body you’ve always wanted. With these 8 essential tips, you’ll stay focused and inspired every step of your weight loss journey.

Why Is Weight Loss Motivation So Important?

Motivation is what gets you started toward your weight loss goals. It’s what pushes you to meal prep on a Sunday or wake up early and hit the gym. Without motivation, it’s challenging to stick to the habits needed for weight loss success.

But motivation alone isn’t enough. What you need is intrinsic motivation – an inner desire that comes from within. Research shows that intrinsic motivators like health, confidence, and well-being lead to greater long-term weight loss success compared to extrinsic motivators like how you look to others.

When your weight loss motivation comes from a deep commitment to yourself, you’re far more likely to stick with it. Inner drive and self-compassion nurture the motivation you need to lose weight for good.

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Tip 1: Clearly Define Your Weight Loss Goals

Vague intentions like “lose weight” or “get healthy” make it hard to stay motivated. To boost motivation, be as specific as possible when setting weight loss goals. According to studies, people who set specific goals are more likely to achieve them.

Focus your weight loss goals around behaviors you control, like eating more whole foods or walking 30 minutes a day. Goals around calories, pounds, or dress size can demotivate you since weight fluctuates daily.

Write your goals down and define when you want to achieve them. This strategy helps crystallize your ambitions so you can stay focused. And cross off each goal as you achieve it for a satisfying sense of progress.

a girl measuring her waist

Tip 2: Focus On Small Changes That Lead to Weight Loss

The path to weight loss isn’t one giant leap – it’s many small steps. Avoid the temptation to overhaul everything at once or set unrealistic goals that set you up for failure.

Instead, focus on two or three small changes at a time. Things like cutting out sugary drinks, adding a serving of veggies at lunch, or taking a daily walk. Tiny tweaks like these add up over time for real weight loss.

Celebrate each small win, no matter how minor it seems. Each positive change brings you closer to your ultimate weight loss goals. Staying focused on the small steps keeps motivation high, even during plateaus.

Tip 3: Find Your Weight Loss Motivators

Pinpoint exactly what motivates you to lose weight. Do certain people inspire you? Does picturing your best self do the trick? Do you want to be a role model for your kids?

Figuring out your motivators and reminding yourself of them often can help you stay focused. Come up with a short motivational mantra like “Eat clean, get lean!” and repeat it when willpower wanes.

Surround yourself with visual motivators, too, like fitness quotes or before and after photos. Your motivators will inspire you to show up day after day.

Tip 4: Get Support From Friends and Family

Having the encouragement of friends and family can seriously boost your motivation. Tell your social circle about your weight loss efforts and goals. Their genuine excitement and cheerleading will help you persist.

Ask loved ones to check in on your progress, send encouraging texts, or even participate in exercise and healthy eating with you. Sharing the journey makes it much more motivational. You’re less likely to slack off when others are invested.

Or join a face-to-face or online community of others working to lose weight, too. You can trade tips and find camaraderie in the shared struggles. Surrounding yourself with support keeps the motivation alive.

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2 friends doing gym for weight loss

Tip 5: Add Accountability With a Dietitian, Personal Trainer, or Weight Loss Program

Working with a dietitian, personal trainer, or structured weight loss program infuses accountability that boosts motivation. You’ll have expert guidance tailoring a diet and exercise plan to your needs. And you’re way more motivated when you’ve invested in professional help.

Weekly check-ins, weigh-ins, or progress monitoring keep you on track. You’ll want to report losses, not gains. Having an expert overseeing your efforts incentivizes sticking to your weight loss regimen.

Enroll in a program, start training sessions or book appointments with a qualified dietitian. Knowing you have to show up or check in helps motivate you to stay the course.

Tip 6: Track Your Progress With Tools Like a Fitness Tracker or Weight Loss App

Seeing concrete data on your progress is hugely motivating. With calorie counters, activity trackers, food diaries, and weight loss apps, it’s easy to quantify your efforts.

Monitoring progress with data gives you a boost when you’re meeting goals and troubleshoots when you aren’t. Numbers don’t lie- so tracking your progress keeps you honest and motivated.

Try a wearable like a FitBit to follow the steps and calories burned. Or download an app like MyFitnessPal to log meals and nutrition. Watching your activity minutes increase and body fat percentage decrease keeps your eyes on the prize.

Tip 7: Stay Positive and Believe In Yourself

Negativity is motivation’s kryptonite. Beating yourself up over slip-ups or doubting your abilities hampers your weight loss motivation. Ban self-criticism and replace negative self-talk with encouraging mantras.

View setbacks as learning experiences, not failures. Focus on the weight loss behaviors you can control day-to-day rather than getting fixated on the number on the scale. Believing in yourself and staying positive is key to motivation.

Surround yourself with people who lift you and keep your self-talk focused on your progress and strengths. Your mindset impacts your motivation, so stay positive!

chart for weight loss motivation

Tip 8: Make It Fun and Enjoy the Journey

Losing weight is hard work. But it shouldn’t feel punitive. The key to keeping your motivation burning is making your weight loss journey fun.

Schedule rewarding non-food treats like massages or pedicures as you reach milestones. Get competitive and challenge friends to fitness contests or step-count battles. Cook healthy meals while jamming to your favorite music.

Make exercise something you look forward to by doing activities you genuinely enjoy, like dancing, hiking, or swimming. Socialize while being active by walking with friends, taking group fitness classes, or playing team sports.

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When you’re having fun with your weight loss journey, it won’t feel like a chore. You’ll stay intrinsically motivated to keep going.

The Key is Persistence and Patience

Reaching a healthy weight takes time and commitment. Motivation alone won’t cut it- successful weight loss requires persistence through frustrations and patience during plateaus.

However, utilizing these tips will help you stay motivated for the long haul. Define your goals, take it step-by-step, surround yourself with support, track your progress, and make it fun.

With hard work and determination, you can achieve your weight loss dreams. Those skinny jeans are waiting!

The key weight loss motivation takeaways:

  • Set specific, achievable goals you can measure
  • Make small, positive changes over time vs. drastic overhauls
  • Identify your motivators and inspirations.
  • Enlist friends and family to support and encourage you
  • Add accountability through weight loss programs or professionals
  • Quantify your progress with tools like fitness trackers and weight loss apps
  • Stay positive, believe in yourself, and view setbacks as learning experiences.
  • Make your weight loss journey enjoyable- do activities you love!
non-food treats for weight loss motivation


How do I start motivation to lose weight?

Make a detailed plan with specific goals, recruit friends/family for support, surround yourself with motivational images.

Why am I so unmotivated to lose weight?

Look inward at your true motivators, make a vision board, join an accountability program, or get expert guidance.

How to lose 20 pounds in a month?

Extremely aggressive goal requiring strict diet, intense exercise, and likely unsustainable methods – not generally recommended.

How to lose 10 pounds in a month?

Challenge but possible through a calorie deficit of 500 per day from diet and 300-500 calories burned through exercise.

How fast can I realistically lose 10 pounds?

The healthiest approach is to aim for 1-2 pounds of weight loss per week through moderate calorie reduction and regular exercise. At this sustainable pace, it would take 5-10 weeks to lose 10 pounds safely.

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