30 Weight Loss Motivation Techniques

How to Find Weight Loss Motivation
Finding motivation to reduce goes to be the #1 think about your success.

WHAT?! You mean it’s not about diet and exercise?

Diet and exercise are important, of course, but they're meaningless without motivation.

Why?

Because what good are they if you don’t have the motivation to try to to follow the diet and do the workouts?

Willpower and motivation get talked about as if they're some mystical innate ability that you simply either have otherwise you don’t.

Let me be very clear here: willpower and motivation are often learned.

Here are 30 tips for locating your weight loss motivation and build up your willpower.

1. Find your why.

Hear me out on this one.

If someone told me a couple of years ago that the thanks to stay motivated was to ‘find my why,’ i might have rolled my eyes and walked away – and perhaps that’s what you’re thinking now.

Your why is your internal motivation though, albeit you don’t realize it .

We’ll get into external motivates within the remainder of this list, but those are secondary.

Let me be very clear on this, if you are doing not have a WHY – You. Will. Quit.External motivates will wear off. they're not powerful enough to urge you thru the toughest days.

They days when something else in your life completely unrelated goes wrong.

My personal “why” is below under #2 during this list.

The importance of understanding why i used to be doing what i used to be doing didn’t hit me until I heard this speech by Inky Johnson.

2. Ditch the size.

The scale may be a good tool to assist track your weight loss progress.

But it’s only one of the many tools, and it’s one among the foremost deceiving tools.

How decieving?

How much weight does one think I lost between the 2 pictures below?

…it’s but a pound.

But I lost a bunch of fat and replaced it with lean muscle mass.

Your weight can change dramatically supported your body composition, what proportion water you’ve drunk, what proportion food you ate that day, what time you weighed yourself.

I know how unmotivating it are often to urge on the size and see your weight go up, or simply not be what you expected it to be.

I’m guilty of using the word weight loss tons , simply because it's so common, but what i'm actually talking about is fat loss.

If you’re curious about learning more about FAT loss, join my 3 Day Fat Loss Bootcamp (It’s FREE!).

3. Have an idea .

Without an idea , you've got to form a choice about everything you are doing .

If you’re trying to remain motivated to urge in shape or reduce , thinking are going to be your downfall.

I mean that within the nicest way possible – and from experience.

Your brain is extremely persuasive and when given the prospect , it'll persuade you into choosing what it wants within the short term, and not what it needs which will assist you to succeed in your future goals.

“Should I workout today, self?” – “Nah, you had an extended day at work, you deserve each day off, we’ll workout tomorrow.”

“That donut looks delicious, should I eat it?” – “Go for it, you ate healthy the remainder of the day, and it’s only one little donut! We’ll workout extra hard tomorrow.”

But tomorrow never comes. The above just repeats day after day. I’ve been there.

Sometimes being motivated to reduce , isn’t about being motivated it in the least . It’s almost removing the choice to not be motivated – to only follow the plan because that’s what you’re alleged to do.

Having an idea to follow goes to assist you to feel more accountable.

Having a workout plan laid out for you day by day makes deciding to workout that day much easier to stay to.

It removes any thought of “should I workout today?” Your plan will tell you. Today i'm getting to do XYZ and tomorrow we get to rest.

It also removes any considered whether or not you ought to be eating that donut. Is it a part of the plan? No? No donut.

Following a selected plan also will assist you to realize results faster.

4. Have an idea that's sustainable.

It’s important that the plan you select is sustainable.

This seems quite “duh” on the other hand again, I see thousands of individuals following Keto.

I’m not here to bash Keto, because my philosophy is 100% about if it works for you (and it’s not hurting you) then do that!

If you don’t know what Keto is, Keto may be a diet plan where you eat very high amounts of fat and really low amounts of carbs.

I don’t realize you, but once you tell me I can’t eat any carbs, I’m running for the door.

How isn't eating carbs sustainable?

Let’s say you’re on Keto and you reduce . Ok, you’ve lost the load , now what?

Are you never getting to eat carbs again in order that you'll maintain your results?

That’s what I mean by sustainability.

If you select a diet from the start that's flexible and simply incorporates into your life, you won’t run into this problem.

It’s getting to be much easier to remain motivated and follow your diet plan when it’s not miserable.

That’s why my fit Life program comes with TWO diet plans.

That seems crazy, right? Why wouldn’t I just include the one that works?

Because THEY BOTH WORK! Too many of us within the fitness industry subscribe a “One size fits all approach.”

They believe that the one program they promote is that the just one that works.

I’ve personally tried and had success with both diet plans. One could be great for one person while the opposite is simpler for somebody else to follow. It depends on your lifestyle.

So instead, I include both, the plan, and therefore the pros and cons and allow you to decide what's better for your lifestyle.

5. Do something you enjoy.

Along an equivalent lines, there's not a 1 size fits all workout solution.

Some people might prefer running on a treadmill, while others (likely most) hate it.

How are you alleged to be motivated to try to to something you hate?

Here’s a secret: Running on a treadmill isn't the sole thanks to reduce .

As long as you're active, moving, and pushing yourself, that counts as exercise.

Do you like to dance? Dance as your workout!

If you enjoy nature, take a hike!

Go swimming, try a boxing class, play tag together with your kids!

Being motivated is nothing quite being excited to try to to something. Are you not excited to try to to the items you enjoy?

Maybe you don’t know what you enjoy yet, so try all of them until you discover something you love!

6. Get a buddy.

Having a workout buddy are often an excellent motivator.

Maybe at some point you’re not really feeling motivated to travel workout, but your buddy is and that they drag you along albeit you don’t desire it.

Having someone to rest on during your weight loss or fitness journey may be a great asset.

7. Tell your friends.

Sometimes just saying it aloud and letting others know you're starting a weight loss or fitness journey are often motivating!

You’ll feel a way of accountability to figure towards your goals because you recognize they're going to watching your journey and asking how it's going.

8. Post on social media.

This one is extremely almost like telling your friends, just on a bigger audience.

To some, it's going to sound silly or superficial, but posting your journey and progress on social media are often very motivating and increase your feeling of wanting to hold yourself accountable.

9. Find a speech.

This is one among the more obvious sorts of find motivation, but it’s one among my personal favorites.

They seem quite cheesy, but when I’m running low on motivation and that i just don’t desire getting up to urge my workout in, once I know I should, I’ll hear one among my favorite motivational speeches.

10. Have an awesome playlist.

Okay, so you hear the motivational speech, you gave yourself a exhortation , and now you’ve made it.

You’re at the gym.

But all that motivation you had to urge up is gone now.

Remember in #1 once I said this is able to happen?! this is often an excellent time to dig out your WHY, but also an excellent time for an awesome playlist!

Music are often so motivational during your workout.

I are often dead tired, then my song will change and it finishes up being one among my favorites and I’ll get this crazy burst of energy to try to to such a lot quite i assumed I had left within the tank!

11. Build your mental toughness.

I mentioned earlier that sometimes finding the motivation to reduce isn’t about motivation in the least . It’s almost removing the thought and possibility to not do what you’re alleged to be doing.

I talk tons in my programs about my 3 step approach.

Motivation
Habit
Dicipline
We’re getting to use your motivation to make habits, and your habits to make discipline.

When you first start out on your weight loss or fitness journey, you’ll be filled with excitement of starting something new and you’ll feel really motivated.

Take advantage of this first motivation and go hard, follow your program to a T.

After a short time , you’ll notice you’re not just following your plan because you’re motivated, but because they’ve become habit now. this is often just your routine.

Your habits will keep you on target on the times you'd eventually stray off your plan.

“You can’t just not go the gym now, this is often your gym day, this is often what you are doing . You’ll feel guilty if you don’t.”

Before you recognize it, people will start asking you, “How did you get so disciplined? How does one have such a lot willpower?!”

Your habit will become what people see as willpower.

You’ve come thus far on your weight loss journey now that you simply feel accountability to yourself to remain on target .

You don’t even want to eat that donut, because you don’t want to negate all of the diligence you’ve put in!

12. Eliminate excuses.

Excuses are the enemy of motivation.

I touched thereon earlier – when given the prospect , your brain will find an excuse to not do the items that are hard.

Losing weight is tough work. Your brain doesn’t want to try to to do this , it wants to take a seat on the couch and eat chips and watch TV.

One of the simplest defenses against excuses is simply being aware that you’re doing it.

Creating excuses to urge out of diligence is habit , you almost certainly don’t even realize that you’re doing it.

Once you become conscious of once you are simply creating an excuse to not do the items you ought to be doing, you'll nip it within the bud.

13. How bad does one want it?

“If you simply quite want it, you’ll only quite get results.”

We just talked about eliminating excuses.

The next step after recognizing that you simply are creating excuses that are killing your motivation and hindering your weight loss success is arising with a rebuttal.

Rebuttals will only work if you would like it bad enough.

If you would like to reduce bad enough, nothing goes to prevent you.

“I don’t have time.” – Make time. awaken earlier. If you’re not willing to try to to that, then you want to not want it bad enough.

“I had an extended day, I need to rest.” – Is today your “rest” day on your plan? No? Then get to figure . Results don't care how long your day was.

“It’s only one little cookie, it won’t hurt.” – It’s not about the one cookie, it’s about keeping a promise to yourself and holding yourself accountable. you'll feel better for flexing your willpower than you'll for having eaten that cookie.

14. Set intermediate goals.

Big goals are scary. Good, but scary.

They can make us feel overwhelmed.

It’s hard to seek out the motivation to reduce when the top goal seems thus far away that it feels unattainable.

Never lose that big goal, but don’t specialise in it an excessive amount of . Instead specialise in smaller, more attainable goals.

Want to lose 200lbs total?

Don’t specialise in the 200lbs. Set a goal to lose 10lbs by the top of the month.

Once you reach that 10lbs, set another intermediate goal.

15. Reward yourself.

Each time you reach an intermediate goal, reward yourself!

Consider them little bursts of motivation, something to seem forward to.

Try to not make your reward food related, though.

Instead, maybe you’ve been wanting a replacement pair of slightly expensive workout leggings or a massage, whatever will get you excited!

16. Be realistic.

Nothing kills motivation like disappointment.

Make sure that the goals you set for yourself are realistic, otherwise, you’re just setting yourself up for disappointment.

What’s realistic depends completely on you.

If you've got 200+ lbs you would like to lose, 5lbs in your first week is totally attainable., but it won’t always be.

If you simply have 15lbs total that you simply want to lose, weight doesn't come off as quickly, so losing 5lbs during a week goes to be far more difficult.

17. You’re working towards the simplest version of you.

I hear tons from people with kids or that need to spend tons of their time caring for somebody else, or simply work long hours.

They say they don’t have time to workout or plan healthy meals, because they're too busy.

You children, do they no deserve the simplest version of you?

Does your spouse or loved ones not deserve the simplest version of you?

YOU deserve the simplest version of you.

Taking the time to workout and eat right isn't selfish. it's anything but selfish.

Here’s why performing on your health and fitness isn't just good for you, but also your loved ones:

Exercising releases endorphins. Endorphins are a hormone that provides you a really positive, happy feeling.

Exercise has been proven to alleviate stress.

You will be amazed at what proportion more energized you are feeling once you fix your diet.

18. Only weigh yourself very first thing within the morning.

This is your truest weight.

You do not eat and drink the precise same thing every single day, then if you were to weight yourself later within the day, it might fluctuate supported this.

Weighing yourself within the morning isn't perfect and can still depend partially on what you ate the day before, but it'll be the foremost accurate representation that you simply can get.

19. Take progress pictures.

Taking progress pictures is one among the simplest motivators if you’ve been fixing the work.

Sometimes during a weight loss journey, when you’re looking within the mirror every single day, your eye becomes blind to the tiny day by day changes it’s making.

I highly recommend taking an image before you start your weight loss or any fitness journey. Take another picture at the top of every week in relatively an equivalent clothes, within the same spot, and therefore the same lighting.

Put the photographs side by side so you'll really see your progress and therefore the changes your body is making.

Seeing these changes in your body once you didn’t even realize how far you had come are often so motivating!

20. concentrate to the opposite positive changes.

Seeing your weight loss progress in pictures are often extremely motivating, but so can noticing your progress in other ways.

When you start making improvements to your health and diet, you’ll likely start to feel more energized, confident, and overall better.

Pay attention to how your clothes fit and the way you are feeling in them.

Let these small changes motivate you more to stay going and to feel even better.

21. Expect a roller coaster.

We talked about having realistic expectations.

One of your expectations should even be that weight loss and progress isn't always a line .

You have to expect that it's getting to be a rollercoaster.

Some days your weight will go up, and that’s OKAY.

I get that this will really be demotivating.

Expecting and knowing that it’s a part of the journey can help.

Remind yourself that this is often a part of the method . This wasn't our greatest day (or week), but it's not the sole and much from the Judgment Day .

We will trust the method and results will come!

22. Think positively.

It are often easy to urge down on yourself on the times that you simply simply don’t had best or that you don’t see the results you were expecting.

I can’t stress how important it's to not get down on yourself.

We are all human. We’re not perfect.

This is a marathon, not a sprint.

Remember your WHY and provides yourself a motivational exhortation once you need it. Remind yourself of what proportion work you've got put in thus far which tomorrow are going to be better.

23. Don’t Compare Yourself to Others.

Everyone is different. Everyone’s body is different.

We have different goals, progress at different rates, and have different circumstances.

The only person you ought to compare yourself to is who you were yesterday.

If you're working towards bettering yourself in how a day , that's all that matters.

Stay away from social media accounts that cause you to desire you’re not ok . Find those that motivate and encourage you.

24. Set reminders.

Give yourself motivational or workout reminders.

Put a reminder in your phone for the times and times you're alleged to be understanding .

Include some motivational words or quotes (examples below) to assist get you going once you get the reminder.

25. Change your perspective.

Sticking to your diet is usually much harder than sticking to your workout plan.

One thing which will assist you stay motivated to stay to your diet is changing your perspective on food.

During your weight loss journey, try thinking of food differently.

It’s not almost eating something delicious, you’re fueling your body.

Would you pour sugar into your gas tank? No, because sugar is terrible for your car and you’d ruin it.

You only put gas into your car because that’s what it must run efficiently.

Think of your body this manner . Food is your body’s gas.

People shovel donuts and pizza in their mouths, knowing they need no nutritional value, then wonder why they don’t feel excellent or have much energy.

Unlike a car, which you'll replace, you simply get one body. lookout of it, feed it right.

Choose foods which will offer you the foremost nutritional value. which will help your body run at is that the most optimal level.

A full list of foods to eat and foods to avoid are included within the fit Life program, along side plenty of other nutritional information and a couple of diet plans.

26. Get enough sleep.

You will feel such a lot more motivated to urge up and kick the day’s butt after an honest , full nights sleep.

Of course, you're not getting to desire understanding when you’ve only slept a couple of hours the night before, all you would like to try to to is nap!

27. Experiment with workout times.

A common issue people tell me is that they only don’t have the motivation to workout after work.

Well, maybe after work isn't an honest time for you then. Maybe you’ll have more success understanding within the morning, or after you’ve been home from work for an hour approximately and had an opportunity to relax.

I never thought I’d be a morning workout person until i attempted it, and it’s still only half true.

I still hate awakening early, but i used to be pleasantly surprised how good I felt once I got up and got my workout in before work.

You just don’t know until you are trying .

28. Try Preworkout/Cofee.

Okay, so realistically, I get it.

I’m tired after work too, and that i don’t always desire getting into the morning.

I workout after work about 95% of the time, and after a 9 hour day and an hour commute each way, my motivation is low.

How do I still rise up an go? Pre-workout.

Pre-workout may be a supplement that provides you additional energy. sort of a lot of energy. Like coffee on steroids.

I usually have such a lot energy and motivation then I even have to travel workout or I’ll just start running in a circle to burn the energy off!

It’s not for everybody , and perhaps just coffee will work for you. Always ask your doctor first.

29. Don’t be afraid to undertake a doctor.

Speaking of doctors, if your motivation is low or you’re struggling to reduce , lecture your doctor is usually an honest idea.

There could be a true medical issue that you simply simply wouldn't be ready to recover from on your own.

30. Set the background on your phone to an image or quote

The background on my phone is usually a motivational quote or an image that inspires me.

It’s just alittle reminder throughout the day to stay me motivated and my eyes focused on my goals.

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