How to Get—and Stay—Motivated to Lose Weight

If the one thing that seems to be missing from your weight loss efforts is the motivation to get started on a plan or to stick with it, you might be surprised at how much control you have when it comes to this seemingly mysterious, fired-up feeling.

While motivation seems like it comes and goes whenever it pleases, it’s not a random force. “Maintaining motivation is a skill, and you can get good at that skill,” explains Liz Josefsberg, who is the author of Target 100 and has been a weight loss coach to thousands of people, including Charles Barkley and Jennifer Hudson. And the discipline to stick with it doesn’t have to be any kind of unpleasant struggle, either (more on that later).

To get your motivation where you want it, you have to let go of what motivation isn’t. “It’s not this thing outside of your control, and it’s not going to be high all the time. It’s supposed to have peaks and valleys—that’s what being human is,” she says. And when you hit a valley, all isn’t lost. You can move it toward the peak again with some simple steps.

How to Get Your Weight Loss Motivation Going

Step 1: Accept that Your Motivation Isn’t High

If you’ve already been on a weight loss program but you’re not as excited about what you’re doing as you used to be, the first step to getting your momentum back is actually identifying that your motivation is waning. Sounds obvious, but too many people berate themselves or try to power through this feeling without stopping and noticing that it’s happening, and then trying to figure out why it’s happening. This doesn’t have to be a major investigation. Just ask yourself what’s up. “Most people don’t identify it,” says Josefsberg. “They don’t recognize that they’re bored, or that something has changed.” What has changed could be something as simple as you don’t like going to the grocery store any longer because there’s construction on the way and it takes forever to get there. And it can be worked with.

Step 2: Research What You’re Going to Do Next

If the way you’ve been doing things isn’t working any longer, change it a little bit. Don’t be afraid to get away from the “one program fits all” mentality. Ask friends what they’re doing and see if any of their principles or recipes make sense for you.

You don’t have to make dramatic changes to get your weight loss motivation going again. “For instance, if keto is really working for a friend, you don’t have to go all in, but you might try a keto recipe or two. Or ask yourself what aspects of a keto lifestyle you might want to play around with,” Josefsberg says. Similarly, if intermittent fasting appeals to you, try skipping breakfast for a week and see how it goes. Instead of berating yourself over what’s not feeling right at the moment, experiment with new strategies that might get you excited about weight loss again.

Step 3: Actually Try It!

Once you play around with something appealing, put it into practice and see what happens. Doesn’t work? Try something else. The process is an exploration of trying new things so you look forward to your plan again. It sounds simple, and that’s the best part—it can be. You don’t have to do something drastic in order to get your motivation on the upswing.

How to Keep Your Weight Loss Motivation Going

Once you have that motivation rolling again, all it takes is discipline to keep it going, right? “I think discipline is highly overrated,” Josefsberg says. Sometimes, what gets you to do the healthy thing is simply remembering to do it.

It sounds oversimplified, but you have schedules and alarms for everything else you do, so why not set up your weight loss strategies that way, too? Suppose you want to stop cruising the office at 3 PM for something—anything—to snack on. Set your alarm for 2:50 and go to the fridge to get the healthy snack you packed (because you set a reminder on Sunday night to put it in a container so it was ready for work on Monday).

It doesn’t have to be complicated. And—another myth busted here—it doesn’t even have to require a lot of discipline. When it comes to being healthy, discipline is totally overrated. The trick to sticking with something is to set up your environment to support your decision to be healthier, says Josefsberg. “It’s about being a little bit prepared and creating an environment for success.”

In other words, you don’t have to have the discipline to resist cookies if there aren’t any in the house. You also can bias your healthy life to success by indulging your natural tendencies in setting up this environment. That means if you’re not the type to do one big shopping trip for the whole week—no matter how many people on Instagram it works for—don’t do it if you don’t like it. Want to grab a few things a few times a week? There’s your plan.

All of this—understanding what’s going on behind the scenes with weight loss motivation and discipline—helps you the kind of short- and long-term weight loss success you’re looking for.

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