Where to get motivation to lose weight

Girl finds motivation to lose weight and finds her dream bodyI wish I could lose weight and get the body of my dreams, right? And this algorithm seems to have been known for a long time, and there is always a lot of information available through the Internet. As they say, trouble comes from where we least expect it: our cunning brains resist changes to our usual lifestyles. Motivation – this simple word has become the real scourge of our time. Let's figure out how to motivate yourself to lose weight: effective methods, useful tips, inspiring phrases - all this awaits you in this article.

Types of motivation

Be prepared and be prepared! Before committing to any big undertaking (weight loss is a fairly large and complex undertaking), you need to "tighten up your gear" and figure out what exactly that motivation is. This is also important because you can easily understand what methods are used to influence yourself. Below we'll take a look at what types of motivations exist and how to use them in the context of losing extra pounds.


Positive motivation is the old "carrot" approach, when achieving a goal or making progress toward a goal is associated with pleasant emotions, and your desire to keep going is caused by the desire to embrace those emotions. For example:
  • By losing weight, you'll be happy with that big purchase you've been putting off for a long time;
  • Family and friends encourage your progress and encourage and praise your successes;
  • Once you lose weight, you'll be able to compete in the competition you've always dreamed of.
This type of motivation works well for positive people who are not prone to excessive self-criticism and for those who need to lose a small amount of weight and, overall, have a good life.


Negative or negative motivation is the "persistence" approach. In this case, your primary motivation is fear. For example:
  • I was tired of being so overweight that I didn’t want to look in the mirror;
  • Going to the gym due to concerns about weight gain/loss;
  • Weight becomes a serious health threat.
This motivation works best when you're faced with a "do or die" choice. It can be used when the problem is urgent and a goal must be achieved at all costs.


There are two types of extrinsic and intrinsic motivation, positive and negative, and both can occur. Behind external motivation there is usually another person, the environment, and the conditions around you. That is, external factors caused the outcome.


Unlike external motivation, internal motivation is not dependent on surrounding factors—in this case, the driving force is within you. If you move to another country, another environment, and other conditions, your desire to lose weight will still be there.

How to deal with the fear of starting out

Do you think you need a lot of motivation because you're a serious procrastinator? Sometimes the problem isn't laziness at all, but a banal fear of starting something new. The brain always reacts to lifestyle changes by worrying about our health. So any stress—like cutting back on portion sizes, eliminating familiar foods from your diet, exhausting workouts—may prevent you from starting to lose weight, even if you have simple ideas. Now let's think about what to do.

Develop a clear action plan

Any goal, even the most global one, is just hundreds, thousands or tens of thousands of small steps. We often don’t realize this, so we don’t even get started – we simply can’t imagine how to move from our current point A to our cherished point B. If you write one down from the ground up, everything will become much easier. List your steps—from a rough diet to a training plan and what to do when you crash (this is important)—in notes on paper or on your smartphone.

Not in a hurry

Many times we try to change ourselves once and for all, completely changing our usual rhythms and lifestyles. Of course, this can lead to a meltdown, as leaving your comfort zone always brings stress. To give you the strength and desire to achieve the goals you hold dear, start the journey slowly. Remember, weight loss is a long process and there is no need to rush it. Start by changing one bad habit, stay with that habit for a few weeks until it sticks, and then move on to the next one.

just do it

The thought of starting a new life is very exciting and enjoyable. You can come up with countless different scenarios, strategize, fall into disbelief. . . and yes, even read about motivation! : ) Isn't it easier to just start? If you want to take the first step, it is enough to at least lie down in the direction of your dreams. In order for the first change to happen, you need to bite the bullet and take the step – and you will succeed.

How losing weight will improve your life

So when you finally decide to start the exciting process called weight loss, it's time to understand why you need it. After all, we all only move toward the goals we passionately desire, right? Here are the most common weight loss consequences dreamed about by people who are trying to lose weight. Choose the one closest to you!


After successfully losing weight, you will finally see yourself in the mirror and feel very handsome. No more complexes and "problem areas" that keep you from enjoying your body. With it comes complete confidence. You'll feel in control more often. Many things you once only dreamed about no longer matter to you because you already know what you are capable of.


Being overweight always brings a lot of problems. And this not only puts a huge strain on the joints, cardiovascular system and thyroid gland. If we are only talking about those extra 5-7 kgs, your body will still thank you for getting rid of them. As you gain weight, skin problems caused by excess sugar and fat disappear, digestive and metabolic processes improve, and a feeling of lightness in the stomach increases vitality and strength.

new perspective

After reaching their goals, people begin to feel completely different from before. They live happily, discovering more and more new things for themselves, whether it's a job you previously thought you weren't suited for, or a new hobby. Once you become successful in a certain field, you will start to believe in yourself and explore the world more actively.
important!Here's the main thing everyone who's looking for ways to motivate themselves to lose weight needs to know: If you need someone's "magic kick" to get started, and you keep putting it off, it means you don't want to achieve your goal results yet strongly enough. (Or in your mind it's not worth the effort. )
Everyone has their own "wish list" that they are currently unable to achieve due to excess weight. After losing weight, you will not only gain confidence and health, but you will also try a new lifestyle: you will start to wear clothes that you could not wear before, you will be able to go to the beach and swimming pool without embarrassment, and you will become a role model for othersand inspiration. How many successful nutritionists and fitness coaches have started by losing weight themselves!

What are the consequences of postponing a "new life"?

time is passing

Do you think you'll ever have time to lose weight? Do you commit to yourself to start every Monday? But all the while, your precious life is flying by - and by the way, these are your only days. Think about where you would be now if you had embarked on a journey last year with no excuses. Do you want to experience the same disappointment in a year? If not, the choice is yours.

Metabolism becomes worse

Every year, it gets harder and harder for the average person to lose weight—and that’s a fact. Metabolic processes slow down, habits take hold, and daily life becomes more stressful. As we age, muscles become less "mobile". Don’t forget that when you postpone the path to a healthy lifestyle until later, you will naturally dig a deep hole for yourself and move farther and farther away from your goals.

Dreams are getting further and further away

Sociologists have noticed an interesting thing: If a man doesn't approach a girl he likes within 30 seconds of noticing her, there's a good chance he'll never see her again. Without enough impulse, more and more excuses and doubts will arise. But this doesn’t just apply to girls – it’s easiest to start achieving your goals from the first thought. How long have you been putting off losing weight since you first thought about it? Every day, you are further and further away from your dream. You will be less likely to succeed tomorrow than you are now.

Top Tips for Self-Motivation

It’s time to discover the top secrets of weight loss motivation that work for both women and men. The problem is that it doesn't help you lose weight at all. Or rather, not like this: it works great, but its lifespan doesn't last more than a few weeks. You can evaluate the initial results of healthy weight loss within a month. do you understand me?If you're still looking for motivation to lose weight every day, give up on that idea and get better at exercising your willpower. Discipline and habits should become your new best friends. If you don't change your consciousness, no "external" motivation will work. And all you need is persistence and time.But don't be too quick to get upset: For girls, boys, children and adults, motivation to lose weight is no myth at all. It exists and can even work well if you use it as a first step toward achieving your goals. Below I’ll tell you in more detail specific ways to motivate yourself to lose weight with the advice of psychologists, and in return, promise yourself that you won’t put off your dream again.

Where to find motivation to lose weight: 5 effective ways

Surround yourself with all kinds of weight loss topics

Do you know what teachers think is the most effective way to learn foreign language words? All you have to do is write them on bright paper or pictures and place them around your apartment: on the refrigerator, in your bedroom, on your phone screen saver. The more often your eyes see these words, the more familiar they become and the faster your brain remembers them.Same here. You want to make sure that the themes of healthy lifestyle, proper nutrition and weight loss stay with you throughout the day. Subscribe to topic groups on social media. Network, find like-minded people, listen to topical podcasts and watch videos on the topic. You yourself won’t notice how your brain will begin to view your new lifestyle as the norm.

Set clear goals

It is impossible to walk through a long road full of thorns without burning your eyes. You have to have a strong desire to reach the finish line, and to do that you need to understand what you are working toward. Without a clear, specific, measurable goal, it will be very difficult to force yourself to lose weight, and any motivation will be powerless. Here are some tips on how to best set goals:
  • Be more specific – carefully consider all conditions for the final outcome;
  • Don’t forget that goals must be realistic and achievable;
  • Set a clear deadline by which you must reach the finish line.

Reward yourself for your achievements

Achieving your goals will be much easier if there is a valuable prize waiting for you at the end. Think about that big purchase or intangible thing you dream of - that will be a huge motivator to stick to your diet and get closer to your goals. In the meantime, you will have time to save for your dreams while the weight loss process continues.

Find role models in your environment

One of the best motivations is the weight loss examples of your acquaintances and friends. Find someone in your circle who has gone down this path and learn from them how they succeeded. If this is your close friend, you will be able to ask him all kinds of questions and get some useful life tips. And, his example is unique and will prove to you that it is possible to change your life.

fall in love with

Hormones can work wonders, making us indifferent to junk food and making us want to change and become better versions of ourselves. Of course, it is impossible to fall in love sequentially. But nothing prevents you from getting more involved in society, spending time with pleasant acquaintances and communicating with girls. Even if you don't meet your love right now, by becoming more active you will meet a lot of girls, which can motivate you to lose weight.

Self-motivation quotes from famous people

  • "Nothing is better than trying to make life better. " Socrates
  • "A journey of a thousand pounds begins with a burger. " Chris O'Brien
  • "If you don't give your body the best, you're depriving yourself. " Julius Erving
  • "If you feel like you're giving up, remember why you kept going. " Jared Leto
  • "Ultimately, your health is your responsibility. " Jillian Michaels

inspirational phrases

  • "Strength is not something you can do. There is power in overcoming things you once thought you were insurmountable. "
  • "Losing those extra pounds doesn't start in the gym. It all starts with your thoughts. "
  • "You'll thank yourself in three months. "
  • "Excuses don't burn calories. "
  • "You don't have to go too fast, you just have to walk. "
  • "The question isn't if you can do it. When you do. "
  • "You don't gain weight in one day; you gain weight in one day. " And you don't lose it in one day. be patient".
  • "Taking care of my health today gives me the best hope for tomorrow. "
  • "When you feel like giving up, think about why you started. "
  • "Success is the sum of small efforts repeated day after day. "

How to make sure your motivation doesn't fade away

As mentioned before, the main secret of weight loss motivation (just like anything else) is that its duration is measured in days. It's not hard to get excited about an idea - the difficulty arises when you've become accustomed to a new way of life and start to feel bored with it. There are some life hacks that can help you maintain healthy habits without suffering.

record your results

Keep a journal of your achievements, recording measurements, weight and other results. Of course, don’t forget to measure your parameters at least once a week and get on the scale. Even if you don't see results now, in the future you'll immediately notice progress and be able to improve your path thanks to such detailed reporting.

Take photos and videos

The kilograms on the scale don't always clearly show what's going on - weight can "jump" due to edema, undigested food or even just an increase in muscle mass (which is much heavier than fat tissue). In this case, taking regular photos of your body will be an excellent motivator to continue losing weight.

Eat a cheat meal

A cheat meal (from the English word cheat meal) is a special day in which you give yourself some time to relax and eat, little by little, something you would normally be forbidden to eat. Cheat meals are beneficial from both a psychological and physical standpoint, so they should definitely be included in your weight loss plan. Figure out a routine for these days yourself: aim for an average of 1-2 cheat meals per month.

Don’t beat yourself up for your weak moments

Be prepared for a breakdown in advance - only in this case it won't stop you from moving forward. Don't punish yourself by "burning" extra calories, and especially don't think that all is lost. If a malfunction occurs, analyze the problem (most often when you are too hungry and a "forbidden" item catches your attention, but there are other reasons) and draw conclusions for the future.
important!Weight loss never happens linearly—it's a very long, thorny road filled with unforeseen circumstances. If you are prepared, nothing can derail you.

Remember why you are doing this

Keep reminding yourself of three things:
  • When did you decide to start?
  • What are you going to do?
  • What are you running from?
Inspirational phrases, quotes, examples, life hacks are just "feed" for the brain. Real results can only come from willpower and established habits. With this in mind, don’t rush to find new inspiration once the motivational effect wears off. Develop and strengthen your character and remember you are capable of much more than you think!