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20 Tips on How to Stay Motivated and Lose Weight

Updated on: May 24, 2024
6 min Read
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“Mai apna wazan kaise kam karu? Koi motivation hi nahi mil raha.”

We all dream of losing weight at some point. It requires dedication, a proper diet, and exercise, but the key is to stay motivated until you achieve your goal.

As a human it’s easy to lose excitement over time. To stay motivated, you first need to understand why you want to lose weight and how much you want to lose your weight.

For that, you MUST ENSURE you burn more calories than you consume.

Through this article, we will understand how to keep yourself motivated for weight loss. Let us first understand why it is so hard to lose weight.

Why is it so Hard to Lose Weight?

Frequently, people find it difficult to lose weight. The biggest challenge faced by people during the weight loss process is the need for more time to incorporate all necessary lifestyle changes.

People often juggle their jobs, family, and responsibilities. The inability to find time to focus on oneself becomes difficult, and this may be a major cause of demotivation among people.

You must ensure that you stay motivated for weight loss. Motivation can be either extrinsic, which comes from outside, like rewards or the desire to look attractive, or intrinsic, which involves your desire to lose weight for personal satisfaction.

People often start their weight loss journey full of motivation, but this excitement can fade after a few weeks. Our minds love new things, so we initially put in a lot of effort.

However, staying consistent can be tough.

It’s not always a lack of motivation; often, life gets in the way. For instance, you might plan to exercise every day, but then a new work project keeps you late at the office.

Your gym routine suffers, and missing a few workouts makes you feel tired and discouraged, leading you to give up.

How to Stay Motivated to Lose Weight?

Losing weight can be challenging, and staying motivated throughout the process can be even more difficult. Here are some tips to help you stay motivated and reach your weight loss goals:

1. Know ‘WHY’ You Want to Lose Weight

Why do you want to lose weight? The answer to this question will keep you motivated, no matter what challenges you face in your weight loss journey. Always remind yourself of your ‘WHY.’

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2. Set Specific and Achievable Goals: The SMART Strategy

Identify your weight loss goals and write them down. Make sure they are specific, measurable, achievable, relevant, and time-bound (SMART goals).

This helps you stay focused and motivated.

Set realistic goals that match your capabilities. For example, aiming to lose 15 kg in 3 months without enough time for lifestyle changes may not be achievable and can be demotivating if not reached.

3. Track Your Progress

Keep track of your weight loss progress, including weight, measurements, and body changes. This will motivate you to keep going.

Furthermore, you must record your calorie intake and how much you exercise to balance it. Knowing your calorie intake and the exercise you need to do to reduce excessive calorie consumption can help you make healthier food choices.

Also, while tracking your calorie consumption, you will be mindful of what you are eating. It’s important to keep a weight loss diary to stay motivated and connected with your weight loss journey.

By writing a diary, you can track your exercise, stress levels, sleep patterns, and food intake, which can help you make healthier choices and stay motivated. If writing a physical diary feels overwhelming, you can use Fitterfly’s digital diary to track your weight loss journey.

4. Reward Yourself

Celebrate your successes and milestones along the way. Treat yourself to something you enjoy, such as a massage, a new outfit, or a special healthy meal.

5. Engage in Positive Self-Talk

Keep yourself motivated during the weight loss journey. You are your biggest motivation. Be gentle and compassionate to yourself.

Do not be harsh or berate yourself if you miss your workout for one day. However, stay positive to achieve your goal by eating healthy and going for walks/exercise regularly.

6. Avoid Slips

Try not to miss your exercise routine. If you cannot hit the gym today, make sure you work out the next day. Frequent slips can lead to a relapse, which is not healthy at all.

7. Find a Workout Buddy

Having a friend or family member who is also trying to lose weight can help keep you accountable and motivated. You can work out together, share healthy recipes, and encourage each other.

When choosing a workout buddy, make sure that you and your workout buddy have similar fitness levels.

8. Keep It Interesting

Mix up your exercise routine to keep it interesting and challenging. Try new activities, such as dance classes, yoga, or other physical activities that interest you.

Including new activities breaks the boredom and lets you enjoy the activities you do for weight loss.

9. Focus on the Benefits

Instead of just focusing on the number on the scale, remind yourself of the many benefits of losing weight, such as better health, increased energy, and improved self-confidence.

10. Don’t be Too Hard on Yourself

Remember that setbacks are a normal part of the process. Don’t beat yourself up if you have a bad day or slip up on your diet. Instead, learn from the experience and move on.

11. Put Your Plan on Paper

Start by writing down your weight loss goals and how you plan to achieve them. Seeing your goals in black and white can make them feel more tangible.

For instance, note that you’ll walk 10,000 steps daily and include a weekly menu of healthy meals. This adds clarity and weight loss motivation to your journey.

12. Celebrate Every Success

No victory is too small to celebrate. Reward yourself for the first kilogram lost or for a week without junk food.

These celebrations could be as simple as a movie night or buying a small gift for yourself. These rewards will boost your weight loss motivation.

13. Enlist the Help of an Expert

Consulting a dietitian or a fitness expert can provide you with a tailored plan and professional guidance. In most of the cities across India, many wellness centers offer personalized coaching.

If you are trying to lose weight, expert advice can provide continuous motivation.

14. Don’t Check Your Weight Daily

Instead of weighing yourself every day, do it once a week. Daily fluctuations can be discouraging and don’t accurately reflect your progress.

Weekly check-ins are more encouraging and help maintain motivation.

15. Keep a Weight Loss Journal

Document what you eat, your physical activity, and how you feel. This can help you understand your habits and triggers.

Imagine jotting down your mood and seeing how it improves with better nutrition and exercise. Keeping a journal is a great way to boost your weight loss motivation.

16. Plan for Challenges and Setbacks

Anticipate obstacles—like a festive season full of sweets and treats—and plan how you’ll handle them. Deciding in advance to choose healthier options or to control your portion can save you from stress and guilt later.

Planning ahead keeps you motivated even during challenging times.

17. Find a Professional

Sometimes, the journey can feel overwhelming, and you might need more than just occasional advice. Regular sessions with a wellness coach can provide you with the support system you need to stay motivated.

18. Join a Community

Connect with others who are also trying to lose weight. Whether it’s a local walking group or an online forum focused on health and wellness, being part of a community provides emotional support and motivation to keep going.

19. Visualize Your Success

Spend a few minutes each day visualizing your healthier, fitter self. This mental imagery can be a powerful motivational tool, especially during times of low motivation.

20. Set Micro-Goals

Break your main goal into smaller, more manageable goals. For example, aim to lose 1 kg at a time, or focus on working out 20 minutes a day, gradually increasing as you feel more comfortable.

Achieving these small goals can provide continuous motivation.

How We at Fitterfly Can Help You?

Losing weight requires a holistic approach, including proper diet, exercise planning, and motivation. While following a plan is easy, time constraints and occasional setbacks can be demotivating.

Many of us face practical problems when trying to lose weight. Efficient time management can help overcome time constraints, while staying positive and focused on the end goal can maintain motivation.

If you’re struggling with negativity or finding it hard to shed those extra kilos, don’t lose heart. Fitterfly’s scientific weight loss program can provide the support you need.

The experts at Fitterfly can help you lose weight while keeping you motivated and positive throughout your weight loss journey.

If you wish to learn more about our Weight Loss Program, please reach out to us at 08046807733.

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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

How can I enjoy losing weight?

To enjoy losing weight, incorporate activities you love, such as dancing or hiking. Experiment with healthy recipes that excite your taste buds. Celebrate small victories and stay positive about your progress.

How do you get morning motivation?

Start your day with a positive routine, like a morning walk or a nutritious breakfast. Set a motivating goal for the day, such as trying a new workout. Keep a motivational quote by your bedside to inspire you as soon as you wake up.

How do you psychologically motivate someone?

Understand their goals and offer positive reinforcement. Share success stories and provide emotional support. Encourage small, achievable steps to help them gain confidence and build momentum.

Why is motivation important for successful weight loss?

Motivation keeps you committed to your goals, helps you overcome obstacles, and maintains consistency in your efforts. It drives you to make healthier choices and stick to your weight loss plan.

How do I deal with discouragement or setbacks while losing weight?

Acknowledge your feelings and remind yourself that setbacks are normal. Reflect on your progress and refocus on your goals. Adjust your plan if necessary and seek support from friends, family, or professionals.

How can I create a supportive environment that fosters motivation for weight loss?

Surround yourself with people who encourage your efforts. Remove unhealthy foods from your home and stock up on healthy options. Create a positive atmosphere by setting up a dedicated space for exercise or meal preparation.

Is it normal to experience fluctuations in motivation during the weight loss process, and how can I stay motivated during these times?

Yes, fluctuations in motivation are normal. During low periods, revisit your goals and remind yourself of your reasons for losing weight. Try new activities to rekindle your interest and seek support from others.

How can I stay motivated to prioritize self-care and maintain a healthy lifestyle alongside my weight loss goals?

Incorporate self-care activities into your routine, such as meditation or a hobby you enjoy. Balance your weight loss efforts with activities that make you happy and reduce stress. Remember that taking care of your mental and emotional health is essential for your overall well-being.

- By Fitterfly Health-Team

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