20 tips to keep weight loss motivation high

We all know the benefits of weight loss: heart health, increased emotional well-being, longer lifespan and fewer illnesses, just to name a few. So why are more than 1 in 3 American adults overweight?

What separates those who find lasting weight loss from those who don’t? It’s their weight loss motivation. It isn’t about money and it isn’t about sheer willpower. You need to go on a journey of personal discovery to find out how to get motivated to lose weight.

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How to get motivated to lose weight

Lasting weight loss doesn’t come from counting calories and forcing yourself on the treadmill every day. Weight loss motivation has to come from within. Start by examining your beliefs and identifying those that limit you, then focus on changing your mindset and setting achievable goals.

Weight loss motivation tips

1. Find your purpose

Living life with purpose isn’t just for business or relationships – you also need to find your “why” for your personal goals. Your reasons matter: One 2018 study found that women who wanted to lose weight to improve their appearance were less successful than those who were concerned with their health and overall fitness. Tony would agree when he says, “The core benefit of eating right is having the energy to meet your dreams and to live a fulfilling lifestyle.” Are you starting with the right purpose?

2. Change your story

Maybe you’re not starting with the right reasons because you don’t feel worthy of weight loss. Or maybe you do have the right purpose, but you’re stuck in a pattern of “I’ve always been overweight.” You need to change your story in order to change your life. 


weight loss purpose

self love for weight loss motivation

3. Start with self-love

Part of changing your story is learning to love yourself. Self-love will help you lose weight – it’s been scientifically proven. Research shows that people who appreciate their bodies are more successful in weight loss. Another study found that positive changes in body image correlated with weight loss. Follow Tony’s step-by-step plan to change your self-talk and transform your mindset.

4. Practice positivity

If you’re having trouble aligning your purpose or changing your story, start with positive thinking. Plenty of studies have shown positive thinking can decrease depression, lower stress and increase coping skills – all of which can reduce the triggers that cause unhealthy habits in the first place.

5. Get educated

Lasting Weight loss isn’t about banning certain foods, cutting calorie intake down to nothing or running marathons. Truly lasting weight loss is about changing your daily habits in a sustainable way. Once you learn how to balance your diet, break down your meals, practice portion control and more, you’ll realize the small things add up to big results.

6. Set goals

“Action is the most important key to any success,” as Tony says. In other words, all that education won’t do you any good if you don’t take action. It’s okay to start small: Set SMART goals. Create daily habits like visualizing and priming. The important thing when it comes to how to get motivated to lose weight is to start achieving – today.

change your weight loss story

find fun weight loss motivation

7. Make it fun 

Exercise doesn’t have to be stressful. It can be as easy as taking the dog for a walk or shooting some hoops with the kids in the driveway. Take a healthy cooking class with your partner or start a cookbook collection. When losing weight is enjoyable, you’ll hardly notice you’re doing it.

8. Avoid fads

Tony says “Deciding to commit yourself to long-term results rather than short term fixes is as important as any decision you’ll make in your lifetime.” You won’t get the lasting results you want by jumping on fads. Stick to reasonable, realistic daily habits like portion control and healthy eating.

9. Know your triggers

Do you eat when you’re feeling down or reach for a glass of wine or a beer after a stressful day? Being aware of your triggers and breaking the cycle is the first step to overcoming them and increasing your weight loss motivation. The next time you’re tempted into old habits, take a step back and ask yourself: Why do I want this? What is the underlying emotion? Take a breath and make a conscious decision to break your bad habits.

10. Keep a journal

This is one way to practice mindfulness and to hold yourself accountable. Seeing your daily habits on paper – or on a screen – provides an essential tool. Journals make you more aware of your daily habits and allow you to track your diet and exercise so that you can make adjustments when needed. Whether you use an app or old-fashioned pen and paper, journals are proven to work.

keep a journal to help with weight loss motivation

build your resilience for weight loss motivation

11. Build your resilience

You will have setbacks. You will hit plateaus – some weeks you may not see results at all. Building your ability to overcome these challenges is vital to lasting weight loss motivation. First, forgive yourself. No one is perfect. As long as you find the lesson in the setback, you’ve succeeded. It’s all part of adopting a growth mindset. Believe that you can change and nothing can stop you.

12. Get social

Connection with others helps weight loss motivation in several ways. Even simply sharing your goals with others reinforces your commitment in your own mind – and helps you reach them. Joining a social network or group provides support that can keep you on track and a network that will help you celebrate your successes. All of this makes you want to achieve even more.

13.  Forget about it

You must establish joyful habits outside of weight loss. Spend time with your family. Go on vacation. Read a book. Indulge in hobbies that make you happy or make you feel good about yourself. All of these things will reduce stress and help you live a balanced life – which leads to weight loss all on its own.

14. Start your day out right

Weight loss motivation starts as soon as you wake up. If you open your eyes and wish you didn’t have to get up or instantly start craving donuts, you’ve gotten off to the wrong start. Establish a morning routine – such as Tony’s 10-minute morning priming – to put you in the right state to stay strong and inspired throughout the day.

find a professional to help with weight loss motivation

comparing yourself to others

15. Stop comparing yourself to others

There will always be someone more successful, smarter and in better shape than you. That doesn’t matter. When you compare yourself to others, you will always fall short. Weight loss motivation is based on what is best for you and no one else. When you visualize your goals and the best version of yourself you can be, you’ll easily forget about everyone else.

16. Examine bad habits

There are certain bad habits, like smoking, drinking too much alcohol or binge eating, that have a negative effect on your weight loss efforts. If you have one of these habits, you need to find a way to kick it for good. If you can’t do it on your own, consider working with a professional who can help you modify your behavior and create healthier habits.

17. Hang out with the right people

If those closest to you are not supportive, you will have a hard time figuring out how to get motivated to lose weight. If your friends constantly eat fast food and don’t exercise or the group of co-workers you spend time with take five smoke breaks a day, you will be unable to make the necessary changes to get healthy. Surround yourself with those who have healthy lifestyles and positive mindsets to keep you steadfast toward your goals.

18. Give yourself little rewards

Waiting until you’ve achieved big goals is a mistake: When you celebrate little successes, your weight loss journey will be more enjoyable and you’ll have the willpower to keep pushing forward. Rewards can be in the form of edible treats – like a small cup of ice cream – or can be unrelated to food, such as buying a book you’ve been wanting to read or getting a massage.

hang out with the right people for weight loss motivation

professional to help with weight loss motivation

19. Drink lots of water

Drinking enough water throughout the day helps you deal with hunger and stay hydrated. It also flushes toxins out of your system and keeps you regular. All of these benefits lead to increased weight loss. How much water should you drink? Experts recommend two liters per day, but this may differ depending on your size and activity level. Drinking two glasses of water before each meal can also help you eat less.

20. Find a professional

Still having trouble figuring out how to stay motivated to lose weight? Nutritionists, health coaches and more are all here for you. Think you can’t afford help? The Body You Deserve will teach you all of Tony’s proven strategies to maintain weight loss. Throw out your excuses and start your weight loss journey today.

Want to get motivated to achieve your weight loss goals?

Achieve the weight loss motivation you have been searching for and more through Tony Robbins’ Ultimate Health Guide .