Why You Lose Motivation & How to Get it Back

Let’s talk about motivation. Or lack thereof.
How do you stay motivated to lose weight and get fit?

It’s something literally every person has struggled with at one point, when it comes to trying to get healthy. Or really anything under the sun for that matter.

Let me tell you, that sometimes I still struggle with motivation. It’s up, it’s down, it’s halfway down the block.

Have you ever not worked out just because you didn’t feel like it? Or eaten a tub of ice cream just because it was there?

I have! It’s okay, you can admit it too.

There’s been so many times that I just felt zero motivation to do anything active, and since I wasn’t going to exercise, I might as well eat like crap too.

What happens to your motivation when you start living a new healthy lifestyle? And why does it disappear faster than the weekend?


You get bored.

This was always my number one reason for abandoning ship when I was trying to lose weight.
My routine was something like.. Eating just about the same thing every day, I would get sick of it.
And doing some workout DVD or YouTube video, the same thing every day, I would get sick of it.
I had been doing the same thing for quite awhile, and it was feeling more like a chore than something new and exciting.

In the beginning, it’s usually something like this:

You want to lose weight. You’re going start cutting back on junk, and working out at least 30 minutes a day.
Your starting day comes.
You kill it, and continue to do so for about a week or two.
Then you skip a workout, and eat an unhealthy meal.
And soon, these missed workouts and junk food binges are becoming more and more frequent.

What to do:

Switch things up! If you do the same exercise day in and day out, do something different. If you eat the same thing all the time, find new healthy recipes to try.
Search for new, healthy snacks to keep on track so you don’t give in to temptation, like this list.

Boredom is something that is so easy to overcome, and health and fitness doesn’t have to be the same monotonous thing every day.
Mix things up to keep it fun!


You plateau or your weight loss stalls.

When you feel like you’ve been killing it in the gym and eating right, then the scale says otherwise, you’ll probably feel discouraged and want to throw in the towel right then and there.
It’s like, why bother doing all this healthy stuff, when it doesn’t even work?

It’s okay! You might have hit a plateau! And you can break through it!

What to do:

Here’s another opportunity where you should switch things up.
Look at your diet.
Have you been eating squeaky clean for the past few months, no cheat meals? Well, maybe you need one.
Your brain might be like “HEY! I’m not getting enough fuel up here so I’m just gonna make you hold onto this extra fat, k? You know, during the famine that’s obviously here since YOU DON’T EAT LIKE YOU USED TO!”.
Brains are weird. Shut that bish up with some pizza.
Eating a cheat meal every once in awhile will tell your brain that you’re NOT starving, and continue to burn fat.


You’re burnt out.

When you feel like you’ve just been on autopilot for the past few months, working out, meal prepping, and being a fitness robot, and one day you just want to snap.

The burn out has come at you so fast, like a 5 year old on an Easter egg hunt.
You’re just so tired of always staying on top of things, making sure you hit your daily goals.

What to do:

Take a break from exercise.
Rest days are good for you! They help your body recover properly. Take more than one day if you feel like you need to.
You’ll get back on track!
Or, if you just don’t want to stop exercising completely for a few days, (because I’ll admit, when I take more than one rest day in a row, it’s a little bit harder to get started again) go for a walk or do some light cardio.

Don’t be so strict!
Loosen up a little bit when it comes to food. You don’t HAVE to be perfect and hit your calories exactly, each and every day, especially if it’s making you a little crazy.

Or just maybe you need to reevaluate your goals.
In the beginning, you might have set goals that looked great on paper, but weren’t so realistic.
Take a few days off, and write out a new, more achievable plan.

Then get back to work.



You’re facing new priorities.

Sometimes life throws us a curveball and healthy living might just have to be put on the backburner.
Maybe you have different work hours than before. Maybe your kid got involved in a new activity that takes up more of your time. Maybe you got a second job.

Whatever it is, you have to look at what you value the most. Is getting fit still highly important to you? Obviously it’s not going to take priority over your family or job, but if it is something that absolutely want to continue doing, then you WILL find a way.

What to do:

If you’re so busy you don’t have time to work out, then get up earlier and do it. Squeeze in exercise sporadically throughout your day. Do squats every time you go to the bathroom, jumping jacks while you’re waiting for the shower to heat up.
It may not seem like much, but it’s better than nothing at all.

Use your crockpot if you don’t have time to cook a healthy meal. Meal prep for the week on the weekend. Stash healthy meals in the freezer for nights you get home late.

Remember, what you deem as highly important, you will make time for it.


You have not clearly defined your goals or reasons.

Maybe you just said “I want to lose weight” and got right to it. You started cutting out junk and exercising every day.
And that’s great! You’re super excited and don’t want to waste any time hitting those goals.

But, you DO need a plan. You need to set goals, and decide your reasons why you want to lose weight.
If you don’t have any goals set, how are you going to measure your progress?
What is your reason for wanting to lose weight? Who are you losing weight for? Is it for you, or someone else? If it’s for someone else, you’re probably not going to stick with it.
You have to want to lose weight FOR YOU. Don’t let other people decide what you want to do.

What to do:

Set realistic goals. Losing 1-2lbs per weeks is realistic. Yes, you can use a scale, but I wouldn’t use a scale for the ONLY way to measure your progress. Track your measurements as well.

Your goals don’t have to be just for weight loss. Set fitness goals too! Maybe you want to squat your own bodyweight, run a mile straight, or do a handstand.

Setting additional goals (other than weight loss) will keep you motivated.

Also, break your goals up into much smaller goals. Want to squat your bodyweight? Start out with a goal of 50lbs. Then increase that goal each week by 10lbs.

Keeping your goals realistic will make you achieve them much, much easier.

Define your reasons why.
Why do you want to lose weight? Is it to gain confidence and rock a bikini at the beach? Great, you do that for YOU.
Do you want to get healthy, so you can live a longer life? Great!
Make sure you know WHY you want to lose weight and get fit. Write it down, and keep it where you can see it.



You don’t have to fall off the wagon, and watch it roll away. If you DO fall off the wagon, chase it down, and climb back on.
You don’t have to accept defeat when you’re just not feeling this lifestyle anymore. You can regain control and your motivation, and slay your goals once and for all.

Was there a time that you have found your lost motivation?



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