How do I get the motivation to lose weight?

How do I get the motivation to lose weight?

Starting to make healthier lifestyle changes to lose weight can be difficult. Staying committed to your new routine and finding the motivation to keep going can be even more challenging.

Motivation helps you stay focused on your goals, and everyone’s motivation is different. Losing weight is hard, but you can achieve anything you want with a positive attitude.

In this article, I’ll give you some easy ways to stay motivated while losing weight so you’re always ready for the challenge.


Don’t rely on calorie loss and daily exercise to find motivation for losing weight. The real motivation should come from inside you.

Begin by looking at your beliefs, figuring out which ones hold you back, and work on changing your thinking and setting realistic goals.


Find your purpose

Having a clear reason for what you’re doing is important, not just in business or relationships but also for your personal goals. Your reasons are important.

Tony believes eating the right way gives you the energy to chase your dreams and lead a satisfying life. So, make sure you’re starting with the right purpose.

Change your story

You may not get started for the right reasons because you don’t believe you deserve to lose weight.

Or maybe you do have the right motivation, but you stop thinking, “I’ve always been overweight.” You must change how you think about yourself and your weight to change your life.

Start with self-love

Changing your story involves learning to care for yourself. Loving yourself can help you lose weight, and science supports this idea.

Studies have shown that people with a positive view of their bodies are more successful in their weight loss journey.

Another study found that improving how they see their bodies is linked to losing weight. To achieve this, you can follow Tony’s plan, which guides you through changing how you talk and think to yourself.

Practice positivity

If you’re finding it challenging to figure out your motivation or change your mindset, begin with positive thinking.

Many studies have proven that positive thinking can help reduce feelings of sadness, lessen stress, and improve your ability to handle challenges.

These positive changes can, in turn, reduce the reasons behind unhealthy habits.

Get educated

Real and long-lasting weight loss isn’t achieved by avoiding certain foods, starving yourself of calories, or running long races.

It’s all about making lasting changes to your daily routines in a way you can keep up with. When you figure out how to manage your diet, break down your meals, control your portion sizes, and do other small things, you’ll see that these little changes can lead to significant results.

 Avoid fads

Tony advises, “Choosing to dedicate yourself to achieving long-lasting results, instead of quick fixes, is one of the most important decisions you can make in your life.”

You won’t achieve the lasting outcomes you desire by following short-lived trends. Stick to practical and achievable daily habits like controlling your meal sizes and eating healthily.

Stop comparing yourself to others.

There will always be people who are more successful, smarter, or in better shape than you, but that’s not what’s important.

When you measure yourself against others, you’ll always feel like you’re not good enough. Weight loss motivation should be about what’s best for you, not for anyone else.

When you imagine your goals and the best version of yourself, you won’t think about others.

 Examine bad habits

Some bad habits, such as smoking, drinking too much alcohol, or eating too much in one go, can make it harder for you to lose weight. If you have one of these habits, finding a way to quit it permanently is important.

If you can’t do it by yourself, think about getting help from a professional who can assist you in changing your behavior and forming healthier habits.

Drink lots of water.

Drinking plenty of water daily is good for controlling your hunger, staying hydrated, and getting rid of harmful substances from your body, which all help you lose weight.

How much water you should drink can vary, but experts generally suggest two liters daily. However, this amount might change based on your size and how active you are.

Drinking two glasses of water before each meal can also make you eat less.

Why is it so tough to stay motivated for weight loss?

Even some highly successful people struggle with this despite achieving big things in other areas of life like careers, education, family, and finances. Research shows that 80% of diets don’t work because it’s a common challenge.

Several reasons make losing weight a tricky task. Firstly, many people approach it with an “all or nothing” mindset. You might have experienced this cycle:

You return from a vacation or a weekend of indulgence and feel bad about your body. So, you tell yourself, “Okay, things will change from now on!” You start a trendy diet and discard all the foods in your kitchen that don’t fit the diet rules.

For the first few days, it goes well… until a friend tempts you with a delicious slice of pizza. You give in, and because you’re now “off the wagon,” you think the whole day is ruined, so you eat whatever you want.

Being very strict with eating might seem the answer, but it often leads to failure. It’s like the classic trick where if someone says, “Don’t think about a pink elephant,” you can’t help but think of it. The same goes for food. When you ban certain foods like carbs or sweets, you crave them even more.

Another common reason diets fail is that you seek motivation in the wrong places.

Extrinsic vs. intrinsic motivation for weight loss

Type of MotivationDescriptionExamples
Extrinsic MotivationInternal factors come from within, like personal goals or a strong desire for self-improvement.Winning a cash prize in a weight loss competition, feeling pressured by social expectations.
Intrinsic MotivationWanting to be healthier for your well-being, setting a goal to improve your fitness for personal satisfaction.Wanting to be healthier for your own well-being, setting a goal to improve your fitness for personal satisfaction.


Ultimately, it took me nearly 3 years to shed 85 pounds. I’ve maintained my current weight for more than 5 years now. This guide on how to find the motivation to lose weight is here to assist you, but it’s ultimately your choice to follow it or not.

Being mindful and making lasting lifestyle changes are crucial to keeping the weight off. Your journey will strengthen, teach valuable lessons, and transform you.

Remember, your motivation comes from within. Discover your “why,” hold onto it, be patient, love yourself, and you’ll find success at the end of your journey.


What’s the key to successful weight loss?

Successful weight loss is achieved through healthy eating, regular exercise, and staying consistent with your efforts.

How can I break bad eating habits?

Breaking bad eating habits involves self-awareness, setting achievable goals, and replacing unhealthy habits with better choices.

Can I lose weight without going on a strict diet?

Yes, you can lose weight by making sustainable, balanced changes to your diet rather than resorting to extreme diets.

What’s the role of exercise in weight loss?

Exercise plays a vital role in weight loss by burning calories, building muscle, and improving overall fitness.

How can I deal with food cravings while trying to lose weight?

Managing food cravings involves staying hydrated, practicing mindful eating, and having healthy snacks readily available.

Is it necessary to consult a doctor for weight loss advice?

Consulting a doctor is a good idea if you need professional guidance or if you suspect you have disordered eating habits while trying to lose weight.

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