How To Get Motivated To Lose Weight – 6 Ways To Motivate Yourself In 2025

If you’re asking yourself, “How do I get motivated to lose weight?” — you’re not alone. Losing weight can feel like scaling a towering mountain, especially when you have tried so many options before, like detox diets. Despite the known health benefits of losing weight, almost 70% of overweight people say they lack the motivation^[1] to stick to a weight loss plan. Understanding the barriers to losing weight and how to get motivated to lose weight can transform the journey. 

Motivation acts as the driving force, making the process more achievable and enjoyable. This guide covers proven strategies for how to find motivation to lose weight — from goal-setting to community support — to increase weight loss success. Dive in to learn evidence-based tools and tricks for lasting motivation for weight loss like never before.

6 Ways To Motivate Yourself To Lose Weight

Embarking on a weight loss journey can feel overwhelming, but with the right tools and mindset, the path becomes clearer and more achievable. Here’s how to motivate yourself to lose weight in six steps.

Set Clear, Achievable Goals

After you decide that body weight loss is your mission, the first step is robust planning and articulating your goals. Studies show that a critical part of sustainable weight loss is continuous goal-setting^[2] and progress monitoring.

This helps build intrinsic motivation^[3] — the type of motivation that comes from within. When you are intrinsically motivated, you will engage in weight loss activities because you get personal satisfaction from doing so.

The best way to set realistic goals is by using the SMART goals^[4] framework — standing for Specific, Measurable, Achievable, Relevant, and Time-bound. Here’s how:

• Specific: Start by defining what you want to achieve. Maybe it’s losing ten pounds, eating more healthy food, or increasing your physical activity. 
• Measurable: Attach numbers to your goal. Whether it’s your body weight, waistline circumference, or daily steps, these metrics are crucial for monitoring your progress toward weight loss success.
• Achievable: Aim high but within reason, and make a step-by-step plan to achieve your goals. Setting unrealistic goals can make you feel defeated, while keeping them achievable helps keep weight loss motivation high.
• Relevant: Your goal should resonate with your life’s broader objectives. Are you shedding those pounds to keep up with your kids, to reduce the risk of hereditary health issues, or for overall health? Knowing why you’re on this journey helps keep the motivation for weight loss alive.
• Time-bound: Decide when you wish to achieve your weight loss milestones and constantly monitor your progress.^[5] Time frames instill a sense of purpose and urgency, making it more than just a wish — it’s a mission with a deadline.

By setting clear, achievable goals, you’re not just dreaming; you’re drafting your success story.

Cultivate A Supportive Environment

When it comes to motivating yourself to follow a weight loss program, one factor frequently overlooked is your environment. 

Supportive Community

Having friends or family who encourage you^[5] can help keep the motivation to lose weight. Attending group fitness classes and online weight loss communities can make the process more fun, too. 

Also, they might provide further recommendations, such as weight loss supplements you haven’t tried.

Positive Reinforcement

Studies suggest that self-reassurance^[6] and external rewards^[3] are important to keep weight loss motivation high. Rewards such as financial incentives help build extrinsic motivation — when you do something for an external reward.

So reward yourself for milestones achieved, however small they might be. Got through a week of workouts? Treat yourself to a spa day or a movie night. It’s not about extravagant gestures but rewarding yourself for your weight loss efforts.

By consciously choosing a supportive, positive environment, you’re not only improving your chances of weight loss but also enhancing your mental well-being. Embracing positivity makes the challenges seem surmountable and the journey enjoyable.

Avoid Negativity

We all face moments of self-doubt, especially when embarking on a challenging journey like weight loss. However, how you talk to yourself can significantly impact your motivation and overall well-being. A recent study shows^[6] that self-criticism versus self-reassurance has a huge impact on our mindset and motivation when trying to lose weight.

The Power Of Self-Talk

Do you ever catch yourself thinking, “I’ll never be able to do this” or “I’ve messed up, so I might as well give up”? Such negative self-talk dampens our spirits and motivation to continue. Self-criticism is associated with increased negative feelings and fewer positive emotions related to your weight, potentially hindering motivation.

On the flip side, nurturing a self-reassuring mindset, where we comfort and encourage ourselves, heightens well-being. When you adopt a self-reassuring attitude, you may feel more positive about your weight loss journey, keeping motivation high.

Shift Your Perspective

To get truly motivated to lose weight, it’s essential to make a conscious shift. Recognize when you’re being self-critical, but redirect your thoughts instead of dwelling on the negativity — like in cognitive behavioral therapy or CBT. Studies show that CBT helps binge eating disorder,^[7] which might also help some people lose weight. For instance, instead of saying, “I can’t resist junk food,” rephrase it to, “I’m learning to make healthier food choices.”

Looking Forward

As you progress, remember that it’s not just about shedding pounds — it’s about building a healthier relationship with yourself. By cultivating self-reassurance, you’re not only paving the way for a successful weight management experience but also fostering improved well-being and overall life satisfaction.

Remember, this journey is yours, and every person’s experience is unique. Celebrate your progress, be gentle with yourself during setbacks, and stay focused on your ultimate goal.

Accountability

Sharing your goals with others can amplify your motivation. When you announce your intentions to lose weight, you have people to hold you accountable. 

Studies show that when individuals use commitment devices^[8] and share their goals with others, they’re more likely to achieve them. Even committing to goals using a digital coaching app^[9] can help improve adherence to exercise goals.

Think about utilizing social platforms or family gatherings to declare your commitment. While sharing, you can also seek recommendations for healthy meals or beneficial resources like effective workouts or exercises.

Public commitment might also provide weight loss inspiration to others to embark on their weight loss journey. 

Harness Expert Insight

Taking on a challenge is always easier when you have an expert by your side. Professionals have the know-how to guide you through the intricate details of a weight loss diet or the nuances of specific exercises. 

Studies suggest that one of the main barriers to weight loss is the lack of a prescribed diet plan,^[1] so working with a nutrition coach might help. Consider contacting a registered dietitian who can provide insights tailored to your body and lifestyle. Or collaborate with a personal trainer who can craft workout plans optimized for your goals to burn calories. 

Their expertise and counseling^[10] also introduce a level of accountability that can keep your motivation soaring.

Find Joy In The Journey

Embarking on a weight loss journey is both brave and commendable, but what truly drives lasting results is your motivation. The trick to sustaining that motivation? Finding genuine pleasure in the process. 

Begin with your diet — don’t let it become a punishment. Opt for healthier alternatives to your beloved foods, whether it’s a cauliflower pizza or a serving of fruit sorbet. By mindfully indulging in meals you adore, you create a fulfilling, sustainable lifestyle rather than a fleeting diet.

Now, about exercise: revert to the joys of your youth. Remember the rush of swimming or the rhythm of a dance? It’s time to rekindle those passions. Research indicates that, much like animals, humans gravitate toward activities that offer rewards and require minimal effort. This means that the more you relish an exercise, the more likely you are to make it a regular part of your routine.

Why Do You Have No Motivation To Lose Weight?

It’s a familiar story for many: The initial enthusiasm to shed pounds is robust, but somewhere along the way, the drive dissipates. What factors might be causing this decline in motivation? Let’s break it down:

• Uncertainty and lack of guidance: Just as climbing an unknown mountain without a trail is daunting, the journey to weight loss can feel overwhelming when you’re unsure where to begin.
• Physical barriers: Nagging ailments, such as joint pain or medical conditions, can deter even the most enthusiastic individuals from regular workouts.
• Past failures: Repeated failed attempts can instill a fear of trying or mental fatigue,^[1] leading one to wonder if any new attempt is just another path to disappointment.
• Societal pressures: Criticism^[6] and unwarranted advice, sometimes even from professionals, can deflate motivation. Conversely, genuine support can enhance one’s commitment to their weight loss goals.

Genuine motivation is fueled by clarity, the right physical condition, past experiences, and the support system we surround ourselves with. Recognizing and addressing these elements can be the key to reigniting that passion for a healthier journey.

Conclusion

Exactly how to lose weight is different for everyone, but motivation-increasing strategies are universal. 

By embracing strategies like setting a goal weight to increase intrinsic motivation, celebrating victories to increase extrinsic motivation, and seeking support in your weight loss plan, you can fuel the drive essential for weight loss success.