18 Weight Loss Motivation Tips

18 Awesome Weight Loss Motivation Tips


Have you ever given up on getting fit because you couldn’t find your weight loss motivation? Or have you not even started because you couldn’t get your butt into gear?

Weight loss motivation can come and go, it does for everyone. Even people who know their way around a gym. 

It’s all mindset.  (Click here to read how to change your mindset for weight loss!)

When your mind is in the right place, you’ll try harder and harder to reach that goal.

If you want to lose weight, keep in mind that you won’t always feel motivated. And when that time does come you can push through and find that strength again by doing things that put your mind back into place.

Try these weight loss motivation tips to keep you moving along.


19 Awesome Weight Loss Motivation Tips
19 weight loss motivation tips that will help you keep going on your journey when losing weight.


Know your reason.

The first question you have to ask yourself when you decide to lose weight, is why.

Why do you want to lose weight? You have a reason to get you started, so why not use that reason to keep going?

When the days get rough, reflect back on your why. Remember the reason you decided to take control of your health. Remember the reason you decided that you won’t let food win anymore. 

Never forget your why.

It’s a great idea to write it down and display it in your house somewhere. Or, you could set your phone lock screen to a photo of your reason.

If you look at daily, think about it daily, and read it daily, you won’t forget your why.


Keep a journal.

Have a dedicated journal for weight loss.

Here, you can write your daily accomplishments. Anything that you’re proud of yourself for. No matter how small.

“I really wanted to get a pizza on the way home, but I had a couple of meals I prepared in the freezer. I decided to choose the healthier option.”

“Yesterday I ran for 3 minutes straight. Today I ran 30 seconds longer.”

“This week I added 10 more pounds of weight to the squat rack.”

When you’re feeling down about your weight loss journey, reflect back on everything you wrote in your journal.

It may just be the trick to keep you going.


Fitness Instagram.

Create one for yourself. Share your progress pictures, your meals, your workouts, motivation quotes, anything related to your weight loss journey.

Having a fitness Instagram will keep you motivated because you’re basically losing weight in front of an audience.

Yes, they’re strangers. But your followers are rooting for you. They want you to succeed. Why else would they follow you?

Share when you’ve had a tough day and how you pushed through. Make it real for your followers.

You will also likely inspire other people to get healthy as well. How motivating is that?


Have a plan that suits you.

Your weight loss plan absolutely must be right for you.

If your coworker lost weight by eating a Paleo diet and you try to lose weight by eating a Paleo diet, but fail, are you going to give up completely?

I certainly hope not.

But the feeling of not succeeding is super discouraging.

Maybe the Paleo diet is just not right for you. Look at your lifestyle. Maybe it’s just too much work to prepare two different dinners every night. One for yourself and another for your family.

Maybe you just can’t afford to purchase high quality grass fed beef every time.

If a plan doesn’t work for you, lose it. You just have to look at your life and decide what kind of work you want to put into your plan.


Need some planning ideas?

How to Create Your Weight Loss Plan


Set goals and deadlines.

Light a fire under your butt.

You’re more likely to do what you have to do to reach your goal when your pressed for time.

You could do pounds lost by a certain date, but don’t let that go to your head.

Sometimes this goal can be more discouraging than uplifting because many people beat themselves up if they don’t reach it. From personal experience, if I had 2 weeks to lose 10 more pounds I would just give up. Because I knew it was impossible.

If you happen to come to the point when you realize you’re not going to reach your goal, ADJUST YOUR GOAL.

Do not be hard on yourself. Do not give up.

Some other goal ideas that are much better than pounds lost are:

  • Squat 100lbs in 2 months.
  • Drink coffee without sugary creamer.
  • Eat enough vegetables during the day.
  • Run a mile in X amount of time.

These goals focus much more on your health and not on your weight.

Goals take time to reach, remember that.



Reward yourself.

Reaching the goal is a reward in itself.

But to add a little incentive, you can treat yourself a little more.

Put some money aside for your health and fitness rewards. Purchase something you’ve been eyeing for some time now.

Another great visual idea for motivation is to make a chart with your goal, deadline, and reward. Check it off when you complete it.


Don’t weigh yourself every day.

This can be the MOST discouraging thing ever.

Because you’ll weight 170 one day, and the next day you’ll weigh 171.

How is that possible when you’re doing everything right??

Well it is possible. And it’s most likely water weight.

Women’s weight will fluctuate A LOT due to water, depending on where you are in your monthly cycle. It can even increase up to 5 pounds!

The best thing to do would not weigh yourself at all, use other ways to track progress instead. Like pictures of yourself, take your measurements monthly, etc.

If you absolutely must weigh yourself, get a scale that measures your body fat. This is better than a regular scale because you’re aiming for fat loss, not just weight loss.


Listen to music.

Have you ever found a song that makes you feel amazing?

Music can highly affect our emotions. It’s just good like that huh?

Find some songs and create a playlist about getting stuff done, kicking booty, and just winning at life.

Put on the playlist anytime you’re feeling defeated by healthy living. It should put your head back in the right place.


Join a group.

Facebook has some great weight loss groups that you could join. Find one that’s specific to your plan, or close to it.

Extra support during this time of your life is going to be very helpful.

You will meet a lot of people at different stages of their journey. Ask about their struggles, how they overcame, how did they push through on hard days, etc.

Most people in these groups want to help other people, so don’t be afraid to ask!

Facebook not your thing? Try a forum on weight loss apps like MyFitnessPal.


Document your journey.

Keeping track of your progress is another motivational tool that will guide you forward. When you have a visual of how far you’ve come, you will want to keep going.

You could use the journal or fitness Instagram like I mentioned above or you could use some of these ideas:

  • Make progress photo albums
  • Utilize weight loss planners
  • Start a health & fitness blog
  • Create videos
  • Track your measurements 
  • Create a weight loss chart

There’s so many ways to track and document your journey besides the scale.


Challenge yourself.

Walking on the treadmill every single day is boring. And while you may be losing weight, you’ll probably won’t get any fitter.

Doing the same thing over and over without any added challenge won’t benefit you much. 

Turn it up a notch. Instead of just walking normally, raise the incline. Or alternate walking and jogging.

Remember the goals and deadlines we talked about earlier?

Use your goals as challenges. Increase the intensity as you adjust.

You want to strive for growth and improvement. Challenging yourself will help you do that.


Celebrate progress.

When you finally do reach a goal, celebrate it!

Share it with the world. Tell everyone on social media (who cares what they think about it), tell your friends, your coworkers, etc. You’re proud of yourself, and you should be!

Any progress should be celebrated, even if you just clap for yourself, by yourself.

Celebrate yourself, no matter how small or little the progress is.



Write notes to yourself.

  • “I can reach my goals.”
  • “I can fall in love with fitness.”
  • “I nourish my body with healthy foods.”

Write yourself notes of encouragement and put them in convenient places for you to find.

If you’re feeling down because something didn’t go right, seeing a positive note will lift your spirits a bit. Read it out loud. Read it out loud again.

Hearing yourself read an affirmation out loud will help eliminate negativity.


Plan ahead.

I’ve eaten a burger and fries many times when I was trying to lose weight.

Not because I gave in to temptation (although that’s happened too) but because I failed to plan my meals.

I didn’t think about what I’d be eating for dinner until it was too late and I’d given up mentally on eating healthy for the day. 

Creating a weekly meal plan will help prevent this. What will you have for breakfast, lunch, dinner, and snacks?

Do the same thing with your workouts. Plan them out in advance so you won’t look lost in the gym.


Don’t beat yourself up.

There will be times when you screw up. You might eat a whole bag of chips while zoning out in front of the tv. You might skip a workout or two because you just don’t feel like exercising.

These things are going to happen. They happen to everyone who is trying to reach a goal, not just people who are losing weight.

You have to understand that you’re a human being who is allowed to feel tired. You’re entitled to your own emotions because you’re not a robot.

The key to getting past feeling defeated is to understand that the feeling will pass. Shake it off, and check off the next thing on your list.


Read success stories.

People lose weight every day and they want to tell others about it because they feel accomplished. You won’t have a hard time finding someone to listen to.

Hop on Google and search for weight loss success stories. Watch them on YouTube, listen to podcasts, whatever you prefer.

Seeing someone’s fitness journey is incredibly inspiring. It will put your head in the right place and you’ll see that if they can do it, so can you.


Get a gym buddy.

If you’re the type of person who just can’t motivate themselves, find someone who will do it for you. And you can do it for them.

Another person that holds you accountable may be just what you need to reach your goals. They will cheer for you when you succeed, give you a push when you’re feeling lazy, and provide encouragement when you hit a plateau.


Track your food.

Get in the habit of tracking what you eat daily. You’ll get a much better understanding of your calorie and nutrient intake. 

You can see what you need to change, what you need to add to your diet, etc.

Even if you don’t get it right as soon as you start, it’s a great learning experience. Nutrition can be very simple, yet complex. Make tracking a habit and you will see how much you can learn about food.

If you understand algebra you’ll be more likely to want to do it. The same thing applies to nutrition.

Also, it can be very motivating to reflect back on your food diary to see that you didn’t over indulge in almost two weeks, whaaatt! 


When you’re trying to lose weight, motivation is going to be allll over the place. It’ll be up, down, and across the street. Try a new tip, and you’ll see your weight loss motivation again.

Which tip works best for you? Let me know in the comments!


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