8 Tips to Improve Motivation for Weight Loss

Jan 12, 2022


8 Tips to Improve Motivation for Weight Loss

Losing weight requires time and patience because there aren’t any shortcuts. If you need to lose a few pounds, it will take a minimum of several weeks. Significant weight loss goals can require several months or even years. Keeping your motivation high will make it easier to weather those tough days when your weight loss goal seems out of reach.


Use these tips to maintain your motivation to lose weight:


1.     Place your favorite inspirational quotes on your mirror or refrigerator

A quick pick-me-up can save the day when your motivation is waning.  It can also be an effective way to start your day. Tape a quote to the bathroom mirror.  Doing the same on the refrigerator door can prevent a dietary lapse.

Why is it important to incorporate motivational weight loss quotes into your diet and exercise plan?

Mindset is key to success in all aspects of life. How you talk to yourself matters and one of the best books I have read on this is The High 5 Habit by Mel Robbins. Click to learn more about The High 5 Habit and get take part in the 5-day challenge!

Studies show that when we operate with a positive point of view we are happier, we make healthier decisions, especially when it comes to food choices, getting more sleep, and being more physically active - all of which contribute to weight loss success.

But, if you're like me - the voice in your head can be less than positive. In fact, it's more likely it is downright negative! So, the next time you feel like giving up take a moment to read one of these inspirational and encouraging motivational quotes to lift your spirits.

7 Quotes to Maintain Your Motivation to Lose Weight

  • "Will it be easy? Hell no. Will it be worth it? Absolutely."
  • "It does not matter how slowly you go, as long as you do not give up."
  • "It's going to be a journey, not a sprint."
  • "There is no change without challenge."
  • "Don't let a stumble in the road end your journey."
  • "The body achieves what the mind believes."
  • "3 Months from now you'll thank yourself."

2.     Track your progress

How will you know if your diet and exercise plan is effective if you’re not taking regular measurements?  There are many ways to track your progress. Maybe you want to keep a handwritten journal or perhaps you download an app for your phone.  Find and use the one that motivates you the most.


3.     Use weight-loss jars as a visual reminder

Keeping written records of your weight loss is an effective exercise, but sometimes it’s difficult to appreciate a 2-pound loss in the mirror.  If you like a more visual representation of your progress, try filling a glass jar with decorative stones or marbles.  Each one is equivalent to a pound you wish to lose.  As you lose weight, move your marker from the full jar to an empty one.  It’s exciting to watch the contents of one jar shrink as the other increases.

Motivation marbles used to track weight loss can provide just the boost you need to succeed.


4.     Hire a personal trainer

Getting to the gym regularly can be difficult. Make the most of the time you do by hiring a personal trainer. Most gyms have trainers on staff, offer classes, or you can purchase a trainer-developed workout plan to follow on your own using their equipment. 

Working with a good personal trainer who can track your progress and hold you accountable can keep you on the right path to permanent weight loss.

Knowing that your trainer will follow up greatly increases your incentive to put in the work.


5.     Find a workout or weight loss buddy

Losing weight can be a lonely process. Considering the obesity rates in first-world countries, there are plenty of others in the same situation. Find a buddy with whom you can communicate on a regular basis. Ideally, you can also find someone to join you for workouts. 


6.     Purchase new workout gear

Some new workout clothes and shoes can inspire activity. If your workouts are lagging, a new outfit might be just the motivation you need. Making a monetary investment is a great way to motivate yourself to put in the work and lose weight.


7.     List your reasons for losing weight

This is also known as your "why". After a few weeks of dieting, it’s typical to lose track of your original motivation.  No reason is too small or petty, as long as it’s true.  Do you want to look better? Enhance your health? Fit into your old jeans?  Write it down and review your why(s) regularly.


8.     Provide small rewards along the way

It could be a bad idea to wait until you’ve reached your final goal to reward yourself. Begin with small goals to get yourself started. Dieting becomes tougher after a while, so give yourself larger rewards as you progress.

Keeping your motivation high is an important part of reaching any weight-loss goal.



Losing weight is a slow process and progress can be difficult to see at times. Motivation is personal. What works for others might require a little tweaking to be effective for you.

Stay focused on all the great progress you are making and continue looking forward. A small amount of mindful motivation each day can keep your spirits and expectations high. Strive to be just 1% better today than you were yesterday!


Loading Conversation