6 Ways to Motivate Yourself to Reach Your Weight Goal

The truth is, most people trying to lose weight won’t reach their weight goal. Data published in JAMA shows that the percentage of overweight youth and adults increases year after year, despite efforts to lose weight.

If you’re like most people, you probably feel that lack of motivation is one of the reasons you haven’t reached your weight goal. Well, you can easily overcome this common weight loss hurdle using the strategies below.

1. Resolve to lose weight no matter what happens.

Realize that you won’t be motivated all the time, and resolve to stick to your weight loss plan even when you’re feeling lazy and demotivated.

A tenacious attitude is what separates those who reach their weight goals and those who don’t. Therefore, don’t quit on your healthy habits because of a weight loss plateau, cravings or fatigue.

You may even want to make a public announcement about your weight loss goals. Doing that can help you follow through with your goals, research shows.

2. Set attainable goals.

While I don’t usually advocate for snail-speed weight loss, there’s a limit to the amount of weight you can lose in a week or a month.

If your goal is to lose 50 pounds in one month, you’ll end up being disappointed. A more realistic goal of 10 to 15 pounds in one month is attainable.

Also, don’t focus on the total amount of weight you want to lose. Set monthly weight loss goals instead.

3. Complete the important habits in the morning.

We usually have more energy and willpower in the morning, so complete the important weight loss habits in the morning, before your willpower wears off.

For instance, you can walk for 30 minutes in the morning, drink lots of water, eat lots of fiber and so on.

4. Visualize for five minutes every morning.

It’s common to hear people who are trying to lose weight talk as if they’ll be overweight for the rest of their lives. Don’t let that be you. Start imagining how you’ll look and feel after reaching your weight goal.

Visualizing will increase your desire to lose weight and lead to healthier choices. Spare five minutes every morning to visualize how you will dress, eat and exercise after you reach your weight goal. Then start doing some of the things you’ve visualized right away.

5. Anticipate obstacles.

People who have tried to lose weight in the past know it’s not a smooth ride. You will hit plateaus, lose motivation, skip workouts, binge eat, suffer injuries and much more. Don’t let these obstacles make you feel like a failure. See them as something you should overcome in order to reach your weight goal.

6. Focus on three simple habits.

You may lose motivation if you try to do too much at once. Instead, focus on these three simple habits that have been proven to enhance weight loss.

  1. Drink one or two glasses of water before every meal. Research shows this habit can help you lose 44 percent more weight.
  2. Walk for 30 minutes every day. Consistent walking is an effortless way to lose weight.
  3. Eat veggies in every meal. Veggies contain fiber, which increases fullness and prevents overeating.

How do you stay motivated to lose weight? Share your tips in the comments!


Gino C
Past Member 2 months ago

Thank you

Peggy B
Peggy B2 months ago


Sherry Kohn
Sherry Kohn2 months ago

Many thanks to you !

Clare O'Beara
Clare O'Beara2 months ago


heather g
heather g2 months ago

Some good tips, thanks

Toni W
Toni W2 months ago


Toni W
Toni W2 months ago


Paula A
Paula A2 months ago

thank you

Sue H
Sue H2 months ago

Helpful suggestions, thanks.

Thomas M
Thomas M2 months ago

Thank you