One of the best questions that I am asked by clients and followers alike is, “HOW do I stay motivated to lose weight?” As an online weight loss coach, I wish I had some magical “bibbidi-bobbidi boo” answer that made it EASY to stay motivated 24/7 while on a weight loss journey.  

Here’s the truth, though - NO one is motivated to make healthy choices 24/7. This means that:

‼️ I am not motivated 24/7

‼️ My coaches (Victoria and Britt) are not motivated 24/7

‼️ Even our most successful clients, who have lost over 100 pounds while working with us, are not motivated 24/7

So, what gives? How do you continue showing up for yourself and taking action towards your health and weight loss goals, even if your motivation is totally shot?

In today’s article, I’ll be sharing exactly what to do when you’re not feeling motivation on a weight loss journey, but before doing so, we need to discuss the basics of motivation.

The Truth about Motivation

As humans, many of us believe that motivation inspires us to take action. And technically, that can be true! After all, it’s so much easier to meal prep and workout when you’re feeling motivated. However, the challenge arises when we stop feeling motivated and therefore stop taking action. Many of us believe that motivation inspires action, and then taking action leads to results, and that fuels more motivation:

However, research suggests that taking action first, regardless of how you are feeling, is what leads to motivation. In other words, we need to start by taking action, which starts to fuel motivation and then leads to results:

This means that feeling motivated is a skill that we can develop with practice (and patience) over time. Let’s start uncovering how to build this newfound skill!

How to Motivate Yourself to Lose Weight

#1 Set Realistic Goals

When it comes to weight loss, it’s easy to want to lose 10-20 pounds like yesterday! However, sustainable weight loss takes longer than most people want. Set yourself up for success by creating realistic goals. 

Remember that a healthy rate of weight loss means losing about 0.5 to 2 pounds most weeks. I say most weeks because even if you do everything “perfectly,” your weight probably won’t go down every single week because there are so many other factors that affect the number on the scale. 

If you do have a larger goal you’d like to work towards, consider breaking it down into smaller, more manageable goals. For example, if you’d like to lose 50 pounds, consider breaking that down into 5-pound mini-goals.

✏️ Here’s an actionable tip: Write down your small, realistic goals and read them every single day as a reminder to why these goals are important to you!

#2 Track Your Progress

As we’ve already mentioned, taking action leads to motivation, which in turn produces results. As humans, once we start seeing results it tends to breed more motivation. However, the only way that you can see results is if you’re tracking your progress. 

While tracking outcome goals such as your weight can be a great starting point, it’s important to also track the actions that you’re taking that lead to results (and help build motivation!) 

Use tools such as apps or journals to measure how consistent you are with your daily actions.

✏️ Here’s an actionable tip: Choose one habit to track, like drinking 80 ounces of water or hitting 8000 steps per day for a week. Use a habit-tracking app or journal to see how many days per week you complete your action!

#3 Celebrate Your Small Wins

Recognizing progress on your journey helps to keep momentum (and motivation) going strong! 

And while it can be tempting to reward yourself when you reach your goal weight, remember that your weight itself is outside of your control. Yes, you control the actions that lead to weight loss, but the number on the scale itself is outside of your control. Therefore, it’s important that you celebrate taking action on your journey! 

Treat yourself (with non-food rewards) when you stay consistent with your actions! Some examples include treating yourself to a new workout outfit when you’ve completed 30 workouts, a massage for hitting your step goal 50 times, or a boutique group fitness class for staying within your calories and macros 20 times!

✏️ Here’s an actionable tip: Our brains love accumulation! Create a “win jar” to document the times you took action, even when you weren’t motivated!

#4 Find Your Why

• Why is losing weight so important to you? 

• How will your life be different once you’ve lost weight? 

• What is your current weight holding you back from in life?

Are you hoping to feel more energy? Or maybe it’s about becoming healthier and lowering your blood pressure? Or, maybe it’s about becoming more mobile so you can get on the floor to easily play with your grandchildren?

While these may be tough questions to answer, understanding why your goals are important can help you take action, even when you’re not feeling motivated. 

✏️ Here’s an actionable tip: Answer those 3 bullet-pointed questions that I mentioned and save your answers in a note on your phone. Read through your answers on the days when your motivation is low!

#5 Use Accountability to Stay Consistent

Research suggests that committing to someone that you will take a specific action increases the likelihood that it happens by about 65%! Plus, if you have a set appointment with someone (like a coach) to discuss your actions, your chances of success improve to roughly 95%! WOW! 😱

That’s exactly why we provide accountability coaching for all weight loss coaching clients at Strong with Sarah! 

Whether it’s an in-person group or an online community, find a person or people who can help hold you accountable for the actions needed to reach your goals.

✏️ Here’s an actionable tip: Schedule weekly check-ins with a coach or accountability buddy!

#6 Focus on Building Momentum Instead of Relying on Motivation

As we’ve already discussed, motivation ebbs and flows for all of us and is part of the journey. Instead of solely relying on motivation to lose weight, focus on building momentum. 

If you don’t have the energy to get in a full 45 minute workout, can you take a 5-10 minute walk instead? That counts!

If you are too tired after work to cook a healthy dinner, can you order the grilled chicken nuggets with a side fruit salad from Chic-Fil-A? That’s a healthy, protein-packed dinner that requires no cooking!

In a similar way, use the days you are feeling motivated to your advantage! 

Can you get in a longer or more intense workout on those days? Awesome! 

Can you use the time that you’re cooking dinner on those days to throw an extra few chicken breasts in the oven for easy protein options for the next few days? Boom!

✏️ Here’s an actionable tip: On low-motivation days, focus on completing one small action that doesn’t take much thought!

Motivational Stories and Testimonials

Before signing up for coaching with us, one of our clients constantly struggled with finding the motivation to exercise and eat healthy. These are her words: 

“When I first came to Sarah, I was at the heaviest I had ever been. I maintained my weight that fluctuated between 232 and 246 pounds, for over 3 years after my son’s birth. I had tried many different diets that just didn’t work for me and were never long lasting. I was at a complete loss and I knew I was desperate for help. I couldn’t find the will or motivation to get started.”

“When I met Sarah, I had a lot of misinformation about weight loss. I thought I needed to change every part of my life and live uncomfortably to be able to lose more than 10 pounds. I thought I had to drink fruit infused water, while completing a 21 day cleanse and only eating vegetables because fruit had too much sugar. Sarah taught me how to live a comfortable life, set boundaries with my eating, keep active, gain muscle and lose weight. 

This all happened while I was still drinking Starbucks (full sugar) twice a week, eating out once a week, and not restricting my coffee intake. I used the tools that Sarah provided me with and it forever changed my life. I am able to go out to eat with my friends and family and not feel uncomfortable with my food choices. I have the ability to go to a family gathering and know that it is okay to bring my own salad or any food I prefer to eat. I have the ability to enjoy my “happy meals” without guilt and be able to stop when I am 80% full.”

FAQs: How to Stay Motivated When Losing Weight

Ready to Stay Motivated? Let’s Do This Together!

If you’re ready to stay consistent and build a routine that works for you, regardless of your motivation, then let’s chat! Click here to apply to become a coaching client!