16 Ways to Motivate Yourself to Lose Weight

 Motivation for weight loss can vary from person to person. It can involve identifying why you want to lose weight, setting expectations, and finding support.

Starting and sticking to a healthy weight loss plan can sometimes seem impossible. Here are 16 things you can try to help find the motivation to achieve your weight loss goals.

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Nutrition

16 Ways to Motivate Yourself to Lose Weight

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Caroline Pullen, MS, RD — Updated on January 8, 2025

Getting started

While losing weight

Other tips

Takeaway

Motivation for weight loss can vary from person to person. It can involve identifying why you want to lose weight, setting expectations, and finding support.

Starting and sticking to a healthy weight loss plan can sometimes seem impossible. Here are 16 things you can try to help find the motivation to achieve your weight loss goals.

Before you begin your weight loss journey

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 your reasons daily and use them as a reminder when tempted to stray from your weight loss plans.

Many people start losing weight because their doctor suggests it, but research shows that people are more successful if their weight loss motivation comes from within.

2. Have realistic expectations

Setting and accomplishing achievable goals may lead to feelings of accomplishment.

Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1 to 2 pounds (0.5 to 1 kg)Trusted Source per week for 6 months.

A moderate amount of weight loss of 5% to 10%Trusted Source can have a major impact on your health.

That’s 9 to 18 pounds (4 to 8 kg) if you weigh 180 pounds (82 kg), and 13 to 25 pounds (6 to 11 kg) if you weigh 250 pounds (113 kg).

3. Make a commitment

Research shows that those who make a commitment, such as in the form of a contract, may improve their short-term weight loss outcome and dietary changes.

Some weight management apps offer push notifications to remind you to stick to your goals.

If it’s within your budget, consider investing in a gym membership or purchasing a package of exercise classes. You may be more likely to follow through if you’ve already made an investment.

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.

Reducing your calorie intake may lead to weight loss, but dieting, especially frequent yo-yo dieting, may be a predictor of future weight regain.

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 or see their desired outcome.

Instead, consider creating a custom plan. The following dietary habits have been found to help people lose weight:

decreasing calorie intakeTrusted Source

reducing portion sizes

reducing the frequency of snacking

reducing ultra-processed food intake (packaged desserts, sugary sweets, etc.)

incorporating more fruits and vegetables

5. Find an exercise you enjoy

Physical activity is an important part of losing weight. It burns calories and also may improve your mood.

Many different types and ways to exercise exist. Explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer the indoors or outdoors? The gym or at-home workouts? Do you prefer to exercise alone or in a group?

Group classes help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.

Listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.

6. Find a role model

Having a role model may help you stay motivated to lose weight. It can help to find a role model that you can easily relate to.

Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.