5 Ways to Motivate Yourself to Lose Weight

Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.
This article discusses 16 ways to motivate yourself to lose weight.

1. Determine Why You Want to Lose Weight

Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.
Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans.
Your reasons could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.
Many people start losing weight because their doctor suggested it, but research shows that people are more successful if their weight loss motivation comes from within (1).

2. Have Realistic Expectations

Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week (2).
Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.
Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term (3, 4).
A study using data from several weight loss centers found that women who expected to lose the most weight were the most likely to drop out of the program (5).
The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it's 13–25 pounds (6–11 kg) (6).
In fact, losing 5–10% of your body weight can (7):

• Improve blood sugar control
• Reduce the risk of heart disease
• Lower cholesterol levels
• Reduce joint pain
• Reduce the risk of certain cancers

3. Focus on Process Goals

Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end.
Typically, an outcome goal will be your final target weight.
However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed (1).
Instead, you should set process goals, or what actions you're going to take to reach your desired outcome. An example of a process goal is exercising four times a week.
A study in 126 overweight women participating in a weight loss program found those who were process focused were more likely to lose weight and less likely to deviate from their diets, compared to those who focused on weight loss outcomes alone (1).
Consider setting SMART goals to set strong goals. SMART stands for (1):

• Specific
• Measurable
• Achievable
• Realistic
• Time-based

Some examples of SMART goals include:

• I will walk briskly for 30 minutes five days next week.
• I will eat four servings of vegetables every day this week.
• I will only drink one soda this week.

4. Pick a Plan That Fits Your Lifestyle

Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.
While there are hundreds of different diets, most are based on cutting calories (8).
Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, has been found to be a predictor of future weight gain (9).
Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an "all or nothing" mindset are less likely to lose weight (10).
Instead, consider creating your own custom plan. The following dietary habits have been proven to help you lose weight (11):

• Decreasing calorie intake
• Reducing portion sizes
• Reducing frequency of snacks
• Reducing fried food and desserts
• Including fruits and vegetables

5. Keep a Weight Loss Journal

Self-monitoring is crucial to weight loss motivation and success.
Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss (12).
However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the piece of candy you ate off your coworker's desk.
You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.
You can keep food journals on pen and paper or use a website or app. They have all been proven effective (13).