Weight Loss Motivation Tips – So you want to lose weight but found out you have no motivation to lose weight!. You are not the first. Similarly, you start going to the gym every day; you are eating salads with good cuts of meat.
It feels easy; you feel good, this weight loss thing feels easy.
All of a sudden you start missing cakes, crisps and chips. Perhaps something comes up at work; you got a christening to go to or perhaps a friend is staying over with you.
However, something could have happened in the past that made you lose interest in weight loss.
All of a sudden you can’t be bothered to go to the gym, you’re no longer eating the healthy options, and you are now asking yourself the question “why am I facing no motivation to lose weight?.”
If this is the case, then this article will help you.
Think of motivation as a muscle, rather than being something that is infinite. Like a muscle, motivation can be fatigued and lost.
There will be days when motivation is extremely high, but on other days motivation is going to be low, and it will be difficult to keep going with your plan.
With this in mind, you will need to use other strategies to help support your motivation.
Motivation theory to successfully overcome no motivation to lose weight
Before we go into my top weight loss motivation tips and 13 reasons as to why you are losing motivation to lose weight, let’s have a look at motivation theory. Motivation theory looks at a persons desire to work towards achieving a goal or outcome.
In this case, weight loss involves dieting and exercise.
There are many different motivational theories out there, but most of them look at two things. Intrinsic and extrinsic motivation.
People that are intrinsically motivated to exercise have a higher confidence and belief that their efforts will lead to success. They are likely to have a greater motivation and take greater enjoyment in losing weight and body fat.
Someone who is extrinsically motivated is only interested in the outcome and may not necessarily be interested in the activities leading to their weight loss goal, which would make it more difficult to stick to the task in the long term.
13 Reasons you have no motivation to Lose Weight
1) You’re not clear on 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 a lot of thought.
Identify the pain having the weight causes you, think about how you will feel when you’ve lost weight, 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.
2) You’re not setting goals
This is the second reason of no motivation to lose weight crisis. You have to be specific.
- How much weight do you want to lose?
- When do you want to lose it?
- How much weight do you need to lose weekly, monthly?
You also need to allow for setbacks in your goal. What if you’re sick, or there’s a wedding you have to go to? Will you just give up?
Lastly, if you set life goals, then perhaps when you lose weight.
3) Your goals are too big & unrealistic
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 three times a week in your 2nd month.
4) You’re emotions are controlling you
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 like going for a walk, calling a friend, listening to music, writing in a journal.
Try to know when you are getting emotional and then try to use one of these strategies. Emotions are one of the main reason we face no motivation to lose weight.
5) You’re not changing your habits
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 more good habits you can form compared to bad habits, the more likely you are to succeed in weight loss.
6) You don’t have a support network
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 like-minded 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.
7) You’re not acknowledging your success
You have to be grateful for every small thing you achieved. 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, but if you praise yourself for turning down the opportunity to have biscuits with your tea, you will slowly build your confidence and belief in yourself.
8) You’re too serious
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, then eventually, you will give up.
You may find fun if you can enlist a friend, do a class or work with a professional.
9) You’re not educating yourself
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 by listening to podcasts, reading blog posts and buying books.
10) You haven’t written an action plan
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 are the times you are most likely to break your diet.
For example, do you travel for work, do you have office parties, do you have social events coming up? If this is the case, then how will you maintain your diet?
Perhaps you may prepare food the night before so that you don’t buy dense calorie food when you’re at work the next day.
11) You’re not thinking positively
Using positive affirmations are a way to reinforce positive beliefs as they are a type of auto-suggestion. You must think positively in order to overcome no motivation to lose weight.
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 good hormones.
Focus on saying two affirmations several times a day for the next several weeks.
12) You’re in your comfort zone
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.
13) You’re not training the mind
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 a reality as you will start to overcome conflicting negative thoughts, and see your goals more clearly.
Do you still want to know more about weight loss motivation? I asked 30 experts there thoughts. See their answers here.
No motivation to lose weight? Here’re the Top 3 Weight Loss Motivation Tips
Top 3 weight loss motivation tips when you have no motivation to lose weight
When it comes to getting motivation to lose weight it comes down to one thing. How much pain does it cause you to be overweight?
I am not talking about physical pain, but the psychological pain it causes you. For example, if you’re a guy and you put on a shirt and all you can think about is how big it makes your stomach look.
Perhaps you’re a woman and every time you put on something that looks nice you wonder if people are looking at you funny. Is this dress too short, are my legs to fat?
Weight loss motivation tip 1: Understand why you need to lose weight
You see it’s this pain that is going to get you to take action on your goals, and its only by getting clear with the pain that you feel that you will find the motivation to take action.
Napoleon Hill wrote a book called think and grow rich that most people have probably read. In his book he says that to achieve riches it starts with a burning desire.
In fact, the desire burns so brightly that it almost becomes an obsession. You think about it daily, it almost consumes your every thought.
Weight loss motivation tip 2: Control your negative self-talk
You see your thoughts are everything. Susan Jeffers refers to your inner chatter box, which is are self-talk.
A lot of the time our self-talk is negative, and it can cause us to procrastinate, and fail to act out of fear, or that we may just fail.
By controlling your thoughts you can channel all your energy and effort into motivating yourself to lose weight.
Once you have gained the motivation to lose weight there are some key psychological techniques that will help you to obtain your goal such as goal setting, visualization, setting new habits to name but a few.
We are going to talk about goal setting………
Weight loss motivation tip 3: Set SMART goals
S.M.A.R.T. goal-setting is something I have been using with my clients for years. This system will help you specify clear plans and outcomes to your own success.
How to establish a good goal
Lets take a look at a common weight loss goal that you may have used in the past and employ the S.M.A.R.T. goal plan.
I just want you to take 10 minutes of your time to use this process to give you a clearer sense of purpose, and confidence to speed up your weight loss efforts.
Use this example as a template, that you use to tailor your own specific goals.
Normal goal: “I want to lose a bit of weight around my stomach”
Now let us correct this goal with the S.M.A.R.T. principles. Each letter represents its own unique element. Notice the way the objective is corrected for every single element before final goal becomes a S.M.A.R.T goal.
Set Specific Goals
The very first step into that your goal-setting process is to refine your goal to an accomplishment or landmark that you’d love to reach.
One way to greatly help improve your objective is always to confer with a doctor. If you are thinking of weight reduction, your doctor might be able to inform you that losing a specific amount of weight will boost your health.
You might be able to lower your risk for cardiovascular diseases or reduce your reliance upon medications if you reduce your weight or body mass index (BMI).
If your weight doesn’t make a difference to your health, you can specify a goal to eliminate the amount of weight you gained within the last several years or even during Christmas or your summer holidays.
Adjusted goal: “I want to lose 10 kilos to help reduce my belly fat”
Goals Should be Measurable
To keep track of your progress, your goal needs to be quantifiable so that it can be measured.
Describe how you will measure your success as you proceed. For instance, some dieters may choose to monitor their BMI (body mass index).
Others might select a specific number on the scale or even a dress size they’d like to fit in to. People who have access to body composition applications may choose to track body fat percent.
Every one of them is a different way to quantify changes to your body’s size. Be specific about which one you will use.
Adjusted resolution:” I want to lose 10 kilos, to help reduce my belly fat. I shall measure my waist using a tape measure.”
Goals must be Attainable
To ensure that your weight loss target is achievable, you should evaluate your previous history losing weight.
Let’s say that you have never achieved losing more than 5 kilos, then a weight loss goal of 10 kilos may not be realistic.
Remember that after you reach a goal, you could always set new goals. To begin with it is easier to set small goals that you can achieve, to build confidence that you can achieve bigger goals.
Fix your goal so that it is reasonable.
Adjusted resolution: ” I want to lose 5 kilos, to help reduce my belly fat. I shall measure my waist using a tape measure. Once I reach 5 kilos, I will consider setting a new goal for continued weight loss.”
Goals must be Relevant
Your goal needs to make a difference to your life. Defining why the target matters may help you stay motivated if complacency sets in.
By way of example, if you went to see your doctor at the beginning of your fat loss journey, jot down how weight loss will impact your health.
You may want to slim down to wear a bikini or look better in your old suits. Or you might even desire to lose weight to improve your own marriage or other relationships.
Describe how weight loss is important in your own life and keep this at the forefront of your mind when you are tempted to quit.
Adjusted resolution: ” I want to lose 5 kilos, to help reduce my belly fat. I shall measure my waist using a tape measure. Once I reach 5 kilos, I will consider setting a new goal for continued weight loss. Losing this weight will help me feel more confident in my clothes and will help give me more energy to play with my kids.”
Goals must be Time-bound
Each goal needs to have a time limit. That is, you should decide on a fair amount of time which you will have to attain your goal.
For newbies, keep in mind that the between ½ a kilo – 1 kilo of weight loss a week is usually believed reasonable, but short periods of quick fat loss can be used for people who are wildly over weight.
Adjusted goal: ” I want to lose 5 kilos in the next 3 months, to help reduce my belly fat. I shall measure my waist using a tape measure. Once I reach 5 kilos, I will consider setting a new goal for continued weight loss. Losing this weight will help me feel more confident in my clothes and will help give me more energy to play with my kids.
Even though S.M.A.R.T goal setting is a critical step on your weight loss journey, it isn’t the sole measure.
Once your goal is in place, you must pick an eating plan and put your plan into actions to start losing weight.
Locate a diet which is most suitable for you personally and you also to start a program at home.
The number one Highly Effective tip for weight loss motivation
When we think about losing weight there are two things that come to mind. Those are likely to be start exercising and go on a diet.
Both these factors are important, but most people forget the most important area of all. Training the mind.
If the mind is weak and your not mentally committed to the task then you wont stick to your diet or exercise plan. You need to train the mind and visualisation is a great way to achieve this.
What is visualisation?
Visualisation is a technique or a tool where you sit down quietly by yourself and use your imagination to create visions and imagery to prime your subconscious mind of the goals that you want to attain.
With visualisation your mental and emotional desires can be transformed into physical and become your new reality.
By using visualisation you can also get rid of the conflicting thoughts that hold you back from achieving your goals. However, in order to create what you want you have to clearly see it.
At first this will not be easy but the clearer you can see your desires the easier it will come in to your life.
Visualisation helps you get clearer of what your goals are and makes it much more easier to take action on your goals.
Why you should use Visualisation for motivation to lose weight
A weight loss goal is one of the hardest goals to achieve, and many people fail with this goal. As it is a goal that requires a lot of effort you must be prepared to put that extra effort in, and this is why visualisation is important.
How to use visualisation
- Find a quiet place, get a stop watch and make sure you wont be disturbed as you will need peace. You will need between 5 to 10 minutes.
- Set a focus for your visualisation. What do you want to visualize? What is the goal, the objective or purpose. Just set one focus for this session. You may be visualising yourself at the Christmas party turning down treats and alchol. You may visualise yourself at the gym pushing through your workout.
- Calm yourself down. We spend so much time rushing about, thinking about problems at work, thinking about whats gonna happen tomorrow. Spend 1-2 minutes doing some deep breathing.
- Think about what the emotion of being slimmer, being ripped will feel like. Do this first part with your eyes open. Once you connect with the emotion the visions will start to come.
- Then you can close your eyes.
- Now start the timer and start visualising your goal. What does it look like to be 3 stone lighter, what kind of clothes will you wear, how will people look at you when your in good shape, how will it effect you at work, what will you be doing with your life, how will your life be different, how will it effect your energy levels, how will it make you feel inside? Will you have a big smile on your face, how will your family feel about you, how will your partner feel about you, how will your friends at work feel about you, how will your potential business associates feel about you.
- The visions may be 15-20 seconds at a time Expect your visions to be murky and unclear, and you may only get short bursts of visions for 15-20 seconds at first. After a while it will get better and more vivid after time. Try to use your other senses like taste, smell, sound. You may use your taste to imagine the type of healthy foods your going to be eating when you entertain your clients, or are trying to win new business. You may imagine the smell of the foods you will be eating, the sound of laughter with your clients.
- Visualise yourself in the now. Even if your goal is to lose 4 stone six months from now, visualise yourself being 4 stone lighter now. Visualising the future is better then not visualising at all, but your mind will buy into the present even more.
- Do all those steps and when your timer goes off your done.
When you first start using visualisation you may start to have negative thoughts. This is your subconscious mind speaking.
Within your subconscious mind you have a view of the world, which dictates your beliefs.
You store what you believe to be true, what you believe to be false, things you can and cant do, your strengths and weaknesses, and most importantly what you believe about yourself.
There may be many self beliefs that you have developed over the years that can be holding you back and takeing away your power.
Eliminating negative thoughts
For example, you may start to visualise being 88kg, but you are currently 120 kg. Your mind will likely want to rebel about the visions you are having.
If you have never been slim before and you start visualising being slim, your mind is gonna reject and say its unrealistic, and that your being silly.
This is normal, but pay careful attention to this as this is your mind creating negative thoughts that will negatively impact on your desire.
Even if the thoughts feel silly you must through them. Those negative thoughts are not true at all, but as long as you have that belief you will always fail as these limiting beliefs will hold you back.
Reshaping your subconscious mind
Visualisation allows you to reshape, and eliminate your own limiting beliefs which are holding you back.
Once these thoughts are eliminated you have the power to mould and create new stronger beliefs to help you form new behaviours and actions that will help you to achieve your goals.
Top weight loss motivation tip!
Using visualisation to over come bad habits
Try to use visualisation as a practice run. Use visualisation to put you in all the different situations that may be challenging to you and visualise yourself being successful.
You may start visualising yourself at a wedding and some of your favourite foods will be there. Initially you may feel hungry and excited by the thoughts of these foods.
After you have been visualising for a while your mind will stop evoking the emotion of the happiness and joy you get from the foods as you may start to teach yourself to remember the negative impact that these foods have had on your health.
At first it may be difficult, but each night you practice it will get easier and after a while you will be able to see these bad foods in a whole new different way.
By doing this you will now feel a negative feeling to these foods and be more determined to stay away from these foods.
When you use visualisation in this way it will allow you to see where you are harbouring negative thoughts, shift your mind set and eliminate negative thoughts.
This process doesn’t work unless you do it every single day. Your trying to reprogramme your subconscious mind and it is a process that can take weeks. If you are inconsistent with this process then your wasting your time. Commit to this habit.
Do it in the morning, evening or at lunch, but just be consistent.
You need to wait 2-4 weeks before you see results
Top tips to form healthy weight loss habits to maintain motivation
Habits are so important in life. In fact they influence everything that we do in life, from brushing your teeth, preparing the clothes you will wear for work during the week and much more.
Remember with habits that you have good ones and bad ones. If you have more good habits than bad then you will be more productive, and more successful in your career, family, relationship, travel and health goals.
How do we form habits?
Habits are formed by repeating behaviors repeatedly. You don’t even realise that you’re doing it, but before you know it these behaviors become permanent.
Forming new healthy habits
When you try to form a new habit your enthusiasm is high. Lets take now for instance. Your new years resolutions are probably in full swing, which means your pumped about losing weight or stopping smoking.
You get through day one with no problem, day two as well but maybe by day 7, if you’ve lasted that long, its run out. This is when it becomes difficult to continue changing habits. Once that motivation has gone, what do you do?
The answer may come in the form of this 3 step framework that can boost your confidence and success if you perform it correctly.
Frame work for creating new habits for healthy weight loss
Remember that habits require time, repetition and patients.
Step 1 – Do it first thing in the morning.
Why? Your will power is strongest in the morning. Remember that motivation can be like the UK weather in the sense that it fluctuates.
Studies have shown that if you eat something sweet in the morning than later on throughout the day your food choices will want to be to eat something sweet.
In regards to an exercise program, making the effort to go gym in the morning will be easier because the rest of the day is likely to be more unpredictable.
At the end of the day you are more likely to be really tired and all you will want to do is go home and recharge your batteries. Going to the gym will be the last thing on your mind.
Step 2 – Reduce friction
Think about all the obstacles you could face when trying to lose weight. Taking clients out for dinner, maybe you and your partner enjoy drinking half a bottle of wine each night.
This is what I mean when I use the word friction. Any barrier or potential obstacle that is going to impact on your goal is friction.
Where set up to take the path of least resistance so if weight loss becomes to difficult for yourself you will give up so this section will make weight loss as easy as possible.
Think about how you are going to change these things. Setting up your environment can be as simple as making sure you have clean gym kit.
When your motivation is low and you wake up and your gym kit isn’t clean, you may just give up and go back to bed. Sometimes that is all it takes.
How to reduce friction?
Use visualization for 5 minutes every night and visualize yourself overcoming this problem. Visualize yourself out with your clients having a good time.
Visualize the alcoholic drinks they are drinking, the food they are eating, while you visualize yourself drinking a mineral water and having a healthy meal.
Get comfortable with the things you need to do as this will keep you on track.
Step 3 – start small
Take the smallest action possible to get an improvement In your health. If your first step is too big it will be too difficult, which will cause you to fail and quit.
For example, If you drink alcohol every evening than perhaps its going to be too difficult to cut alcohol out permanently and stop drinking.
An example of starting small would be to initially layer your alcohol reduction. For example, you may have a 3 month plan to reduce your alcohol intake.
For example, in your first month you may go from drinking four pints of beer 7 days a week, to four pints of beer 5 days a week.
In month 2 you may reduce from 5 days to 3 days a week and in the final month reduce to just one day a week of drinking alcohol and may limit this to just 8 units of alcohol a week. Currently the limit is 14 units a week.
One unit is half a pint of beer, one normal size glass of wine or one shot of spirit.
When you set yourself up with small goals you set yourself up for success.
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