7 Clever Tweaks to Regain Motivation and Lose Weight
Take a Break from the Scale
Weighing yourself too often can be stressful and demotivating. If the number on the scale is causing you anxiety, take a break from it. Focus instead on other measures of progress like increased strength, more energy, and looser-fitting clothes. Celebrate these non-scale victories to make your weight loss journey more enjoyable.
Set SMART Goals
The biggest challenge to staying motivated is not seeing results. But if you're not tracking your progress or setting realistic goals, you may feel like you're struggling even when you're moving forward. Give yourself a boost by setting SMART goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, aim to lose 10 pounds in 3 months for a special event. Having a clear target will help you stay focused.
Break It Down Into Mini-Goals
Once you have your big goal, break it up into smaller milestones. This lets you see your improvements and celebrate wins along the way. Try increasing your daily steps, lifting heavier weights at the gym, or cutting back on sugary drinks. Use an app like MyFitnessPal to log your meals and workouts so you can visualize your progress over time.
Surround Yourself with Supportive People
Going it alone can make weight loss even harder, especially if your friends and family aren't on board with your healthy lifestyle. Spend more time with loved ones who are active, make nutritious choices, and support your goals. Schedule hikes, workouts, and healthy restaurant outings together. Consider working with a coach or trainer to develop a personalized plan and stay accountable.
Tune In to Motivating Podcasts
When you're feeling unmotivated to work out or eat right, listening to inspiring podcasts about fitness and healthy living can get you back on track. Queue up an episode while walking or doing chores to give yourself a mental boost. Hearing stories and tips from experts and everyday people succeeding at weight loss can reignite your drive.
Aim for Progress Over Perfection
Fad diets, highly restrictive eating plans, and perfectionism are recipes for losing motivation. Instead, follow the 80/20 rule—eat clean 80% of the time and allow yourself some indulgences. Focus on getting a healthy balance of lean proteins, good fats, and complex carbs rather than cutting out entire food groups. Making progress a habit is much more sustainable than demanding perfection from yourself.
Make the Journey Fun
Losing weight is a long-term process full of ups and downs. To stay consistent, find exercise you actually enjoy and develop an eating plan you can stick with. Try new healthy recipes, pick workouts that fit your personality, and plan active dates with your partner. Building more fun into the process will make it feel less like a chore, so you'll be more likely to keep going and reach your goal weight.
