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13 Reasons You Have No Motivation To Lose Weight

No motivation to lose weight – It is pretty easy to lose the motivation to lose weight. I know one of the things that have stopped me in the past are setbacks to my training.

Playing sports for so many years have led me to suffer with many injuries and very tight muscles. As a result, I have found that I have picked up many injuries and they have stopped me dead in my track.

When I think back to a few years ago in 2017 I lost a lot of weight and was in good shape, and then a shoulder injury to throw my training out and I lost motivation.

However, I have learned from this, and it has made my weight loss efforts better and has allowed me to give better advice to the clients I train.

I now realised that as my part of my motivation to lose weight I have to plan for the worst and mentally prepare myself to expect a setback.

The logic behind this is that if I expect it, it wont surprise me and lead me to feel demotivated.

When my expectation was that month by month I would keep progressing without setbacks, I felt so deflated as soon as I came across a big hurdle.

Looking back this has now made me realise how important mental preparation, planning and mental toughness is when it comes to weight loss.

Something I probably underestimated.

That is one of the reasons why I have failed to lose weight in the past and had to start again. However, the reason you may lose motivation is probably different to mine.

The reason I am writing this article is to help you learn what it maybe that is holding you back from fulfilling your true potential.

I want this article to loosen the mental shackles that could be holding you back, and to give you the tools you need to finally lose weight once and for all.

I am going to share with you the 13 reasons you have no motivation to lose weight.

The experiences I am going to share are based on things that I have discovered through personal experience, as well as tried and tested methods that have been researched.



Do you Understand your why?

At the end of the day if this is not compelling enough, when the going gets tough you will just give up.

Give your why some thought by:

  • Identify the pain having the weight causes you,
  • Think about how you will feel when you’ve lost the weight,
  • Remind yourself how you will look and when it gets difficult
  • Remind yourself of why you are doing this so that you can tap into the emotion.


You have to be specific.

  • How much weight do you want to lose?
  • when do you want to lose it by?
  • how much weight will you need to lose weekly to get to your target?
  • How much weight will you have to lose monthly?
  • How many calories do you need to eat daily?
  • How many days a week will you exercise?
  • How long will you exercise for on those days?

If you haven’t got the answers to these questions, you have made it so much harder.

Think about it, if you went to a bank to borrow £300,000 to start a new business and you didn’t have a strong business plan consisting of:

  • Marketing plan
  • Revenue forecasts
  • Expected industry growth
  • Competitive analysis, etc

It would be obvious that you haven’t sat down and really planned things out. You have set yourself up for failure because you haven’t got a strong enough plan.

The devil is in the detail, and if you have failed before it’s important to realise where you have gone wrong. This for me is one of the main reasons people fail.

You also need to allow for setbacks in your goal. As I said earlier, this is something I never planned for, and it cost me. I learned this the hard way.


If you are setting big ambitious goals, it’s not a bad thing, however If your goals are unrealistic then all that will happen is that you will fail, lose confidence and give up.

To counteract this, you must start with small manageable goals. Starting small allows you to have small wins that boost your confidence and help you to move onto bigger goals after each small success.

For example, you may aim to go to the gym twice a week in your first month, and then 3 times a week in your 2nd month.

This may be a realistic achievement if you are someone who has never used the gym.


You must remember that food is just food. Don’t eat food for comfort, to inflict pain or as the main thing in your life to give you pleasure.

Eat to live, to function & to be healthy. Don’t just live to eat.
Many people use food to comfort themselves if they are stressed at work, or there is a major problem in their life.

If this is one of your problems, look for an alternative way to deal with your emotions. For example:

  • Go for a walk to clear your mind.
  • Call a friend and speak about the stress you are experiencing (talking is better than keeping it bottled up)
  • Listen to music
  • Write your eating habits in a journal to see if you can find your trigger to emotional eating.

Try to learn when you are getting emotional and then try to use one of these strategies to overcome this problem.


Remember that motivation is what gets you started, but it’s your habits that keep you going. Habits dictate every single aspect of your life.

If you like to unwind every evening with a glass of wine, then this may not be the best habit for weight loss.

The better the habits you can form compared to bad habits the more likely you are to succeed in weight loss.

Some good habits could be:

  • Packing your gym equipment, the night before and leaving it by your front door so that you go gym in the morning.
  • Bring food to work with you so that you don’t eat extra calories by eating out.
  • Take a lunch break to get away from your desk so that you can reduce your stress levels (this may help you eat better)
  • Take the stairs and not the lift so that you burn more calories each day.


Even if you are the most motivated person in the world you may slip up from time to time.

This is why having a community of likeminded people, or a coach can ensure you remain accountable and committed to reaching your goal.

The investment in time and money will pay off in the long run. Here are some of the reasons a support network can pay off:

If you have a training buddy

  • If you have a training buddy, you are more motivated to go to the gym.
  • You don’t want to let your buddy down.

Hiring a coach

  • If you hire a coach, you have accountability
  • You have someone to help with nutrition
  • You have someone to design your workouts
  • You have someone to push you.
  • You have accountability

If you join a weight loss support group

  • Your part of a community of people who face the same struggles as you
  • You can gain inspiration from the success of others, especially if there struggles sound greater than yours
  • You can gain greater belief in your own abilities
  • You will get tools and resources to aid with your weight loss effort
  • You can gain friends and share stories/struggles


You have to be grateful for every small thing you achieve otherwise you start to build up a mentality of negativity that will stop you dead in your tracks.

It is easy to focus on the things you did wrong or could have done better.

However, if you praise yourself for turning down the opportunity to have biscuits with your tea, it’s a small win you can gain confidence from.

If you put weight on because you fell off track for a while, don’t give up. You can look at that positively and say all though I have put on 2kgs, Overall, I have lost 5 kgs in the last 2 months.

I am still better off than when I started.

Acknowledging these little wins will slowly build your confidence and belief in yourself. If you do face a setback, you will have a stronger mental resilience.


​Try your best to make it as fun as possible as you still have work to go to, friends to see, places to visit and people who love you.

It is going to be hard at times, but if you are forcing yourself to do it than eventually you will give up. You may find fun if you can enlist a friend, do a class or work with a professional.

One of the main reasons why people work with me face to face is that they love boxing with me. They find a form of exercise that doesn’t feel like exercise. I make people enjoy exercise.

Their will be something that you enjoy.

  • It may be going to an exercise class with an instructor who is very funny.
  • Finding a personal trainer in person or online that you really get on with.
  • It may be trying a particular type of exercise like boxing.
  • You may find that running allows you to forget about everything and clear your head.
  • Perhaps doing yoga allows to unwind and destress

Try different things until you find something that you love and can stick too.


Weight loss is a difficult thing. There are many conflicting views out there on weight loss that it’s hard to know what to do.

A diet plan that worked well for your friend may not work as effectively for you, so you will have to learn about your own body and at the same time educate yourself on nutrition and exercise.

Some of the things you can do to educate yourself is:

  • Listen to podcasts
  • Read blog posts
  • Buy books


You need to have a clear written plan of your nutrition and exercise routine.

80% of weight loss is down to your nutrition so you need to consider when the times are you are most likely to break your diet.

For example:

  • Do you travel for work (how will this affect your workout and eating habits)?
  • Do you have office parties coming up?
  • Do you have a wedding you need to attend?
  • Have you got a holiday coming up?

If this is the case, then how will you maintain your diet?

  • Perhaps you will eat only vegetables and protein while on holiday to reduce calorie intake
  • Perhaps you will do some workouts on YouTube while travelling for work.

11) You’re not thinking positively

​Using positive affirmations are a way to reinforce positive beliefs as they are a type of auto suggestion.

When you practice them daily with purpose the chemical pathways in your brain are strengthened.

It is believed that auto suggestion will help to change your thoughts by altering the cells in your brain as you will release feel good hormones.

Focus on saying two affirmations several times a day for the next several weeks.

Here are some weight loss affirmations you can use for weight loss.


​You need to get comfortable being uncomfortable. When you go to the gym you need to push yourself as hard as you can and safely as you can.

Your muscles will burn, your heart will be pounding like a sledgehammer, and you will be sweating profusely.

This is what it takes, but it will take time to train your body to get to this point so be patient.


One of the most powerful tools you can use to train your mind is visualisation.

Visualisation is where you sit down in a quiet place and create images of what you want to achieve to prime your subconscious mind to achieve your goal.

Within time your visions become reality as you will start to overcome conflicting negative thoughts and see your goals more clearly. 

​Here is a guide to visualisation


​Those are my 13 reasons you have no motivation to lose weight. One if not all of those reasons will apply to you.

Now you know exactly what having a stronger mindset can do for your weight loss efforts. I know all to well how easy it is to give up and my favourite one of the 13 is goal setting.

However, all 13 on the list are ones that I have tried for different areas in my life and have found that they have increased my confidence in my ability to achieve something, which is half the battle.

Use these tools I have shared with you in this article if you have no motivation to lose weight, and use it to overcome any adversity you may come across while losing weight.

You have nothing to lose by doing things slightly differently and can potentially gain so much by giving it a try.

I really hope this article moves you from having no motivation to lose weight, to having a high level of weight loss motivation.

Need help finding the motivation to lose weight?

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Hi, I'm Gerald

G unit

Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an NASM qualified behaviour change specialist, and a qualified personal trainer. Gerald has developed his own C.H.A.N.G.E method, which he uses to help his clients lose weight.

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