Starting to lose weight is not that difficult – the decision is often made quickly. The first few days are full of enthusiasm, planning and discipline. However, the real challenge comes after a few weeks, when the weight stagnates, the desire to exercise decreases and frustration begins to appear. That is why it is important to know how to stay motivated while losing weight in the long term.
How to stay motivated while losing weight?
Motivation for losing weight depends greatly on what goal you set. If you say to yourself “I want to lose 20 kg in two months”, disappointment will come very quickly. On the contrary, a realistic goal, for example “I want to lose 0.5 - 1 kg per week”, will allow you to achieve small successes that will motivate you to continue.
Break down your big goal into smaller steps. For example: “lose 3 kg”, “fit into your favorite pants”, “work out 3 times a week for a month”. Each milestone you achieve will give you a new dose of motivation.
Track your progress, but not just your weight
Many people only track the numbers on the scale, but that's just one of many metrics. When you lose weight, your fat and muscle mass, water retention, hormones, and digestion also change. So pay attention to other signs – before and after photos, waist circumference, how you feel in your clothes, energy during the day, and sleep quality.
Progress is often hidden. When you realize that you have more energy, a better mood, or you can run up the stairs faster, that's what can motivate you to keep going.
Find your motivating "why"
Everyone has a different reason for wanting to lose weight. Some people want to lose weight for health, others for self-confidence, better fitness, or the ability to play with their kids without getting out of breath. Write your “why” down on paper and keep it in sight. When you’re feeling down, it’ll remind you why you started.
Make the process fun
Losing weight shouldn’t be a punishment. If you don’t enjoy running, don’t force yourself into it. Find an activity that works for you – dancing, cycling, hiking, strength training. If you don’t like cooking, focus on simple, quick and healthy meals. The more you customize the process, the more likely you are to stick with it.
Motivation for weight loss increases when you do things that bring you joy.
Surround yourself with support and motivation
Share your goal with someone you trust – a partner, a friend, a trainer. You can motivate each other, compare results, or challenge yourself. Group energy works wonders. If you don’t have anyone around, join an online community with a common goal.
Support when you feel like giving up can make the difference between giving up and staying the course.
Prepare for the bad days
Not every day will be perfect. You’ll have days when you skip a workout, eat something you didn’t plan on, or have no energy. That’s completely normal. The key to long-term motivation in weight loss is to understand that one bad day doesn’t mean it’s over.
Learn to bounce back quickly. Don’t try to “fix your mistakes” by starving yourself or training too hard. Get back to your regular routine and keep going.
Reward yourself (but not with food)
You can boost your motivation by giving yourself a small reward for your progress. It could be a new outfit, a book, a massage, or a weekend getaway. But avoid rewarding yourself with “I deserve cake” food. That’s just going back to your old habits.
The reward should support your new lifestyle, not slow it down.
Motivation for weight loss is something that cannot be maintained by willpower alone. It is a set of habits, goals, self-reflection and support. The key is to build an environment and system that will support you even when enthusiasm wanes. Work on yourself step by step, track small successes and always remind yourself why you started. This way, your motivation will not only be strong, but also lasting.
