30 Weight Loss Motivation Tips That Work

30 Weight Loss Motivation Tips That Work

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Your attitude can be the difference between achieving your goals and failing them. If you want to meet your fitness goal to lose weight, then you need to push yourself, eat healthy, get to the gym, and walk in with a positive attitude.

*Related: 10 Ways to lose Weight Without Going to the Gym

Don’t get down on yourself if you hit a rut or fall off track. Follow these weight loss motivation tips to keep you driven towards accomplishing your goals.

30 Weight Loss Motivation Tips That Work

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Your attitude can be the difference between achieving your goals and failing them. If you want to meet your fitness goal to lose weight, then you need to push yourself, eat healthy, get to the gym, and walk in with a positive attitude.

*Related: 10 Ways to lose Weight Without Going to the Gym

Don’t get down on yourself if you hit a rut or fall off track. Follow these weight loss motivation tips to keep you driven towards accomplishing your goals.

Create a big picture view

“Planning workouts to complete in advance will help you (literally) see how far you’ve come, and see what you have planned for the near future,” Ariana Fotinakis, personal trainer with Trainerize.me, says. “It’s also a good way to hold yourself accountable because when you see a missed workout on the calendar, you’ll be motivated to get them done.”

Know your calorie limit

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Knowing your calorie limit is key for motivation. “We all have an ideal calorie budget each day,” Kathryn Carmont, body sculpting competitor/expert and founder of ThermoHub, says. “If you stick within your budget every day you will reap the rewards, whether that be weight loss or maintenance.”

Use your motivation to get you going

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“The initial get up is the perfect time to get organized, settle into new routines and be quite strict with it,” Carmont says. “That way when motivation lags or something out of the ordinary happens, you have already got it covered and [you] know what you have to do to stay on track.”

Don’t deny yourself

“If you know you love [some] wine on a Friday or some chocolate when the kids go to bed – do it! Plan it into your day and your ‘calorie budget’ then eat the things you love,” Carmont says. This will also help maintain your successes long term – why do the hard work more than once?

Be smart with your calorie budget

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“Replace high-calorie items that we habitually eat with low-cal alternatives” Carmont says. “Zoodles instead of pasta (you can make zucchini strips with your peeler if you don’t have a voodle), coconut flavored evaporated milk instead of coconut milk or cream, cauliflower mash in place of potato mash.” Simple changes can have a huge impact, she adds.

Eat protein

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Protein keeps you fuller for longer and prevents us from overeating,” Carmont says. “Start the day with a high protein breakfast and you will be set up for success.” For an anytime snack, try the deliciously whipped Cake Bites by Optimum Nutrition.

Use an app to track yourself

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“There are loads of apps such as Myfitnesspal that will help you track exactly what you are eating, your movement and the calories you have burnt,” Carmont says. “This really helps you to stay accountable and can help you discover where sneaky calories have been making their way into your diet and onto your hips!”

Plan, plan and plan

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“Knowing what your week looks like will let you know when you have time to shop, cook and exercise,” Carmont says. “Lock these times in and make them happen.”

See: 10 Ways to Stick to Your Goals

Eat more fiber

Fiber is great for weight loss for a number of reasons; first, it takes up space in the stomach so we feel fuller faster. It adds minimal calories to our diet as it can’t be absorbed by the body and it interferes with fat absorption, Carmont says. “Eating high fiber food such as leafy greens is one way to increase your fiber intake, you can also make use of products like Benefiber, which is soluble fiber and can be added to your daily coffee and cooking.” Aim for around 25-30g of fiber per day, she adds.

Drink water

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“We hear it all the time and it is simple enough to do but most of us don’t drink anywhere near enough,” Carmont says. “If we don’t drink water our bodies store it for fear of dehydration, which leads to water retention.” Water helps to flush our system and lets other things like fiber do their job within our bodies better, she adds.

Take on long-term goals

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“Train for your first 5k or your first triathlon,” Fotinakis says. “Long-term goals give you something to work towards and give you something to focus on/get excited about after the initial rush of New Year is over.”

Create challenges

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“It can be a big challenge with some type of reward, like buying a new pair of running shoes once you complete 30 miles, or it can be a smaller challenge every few weeks, like eat a vegetable with breakfast every day, get 30 minutes of physical activity in every day, etc.,” Fotinakis says.

Focus on your why

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Fotinakis says you should ask yourself why – “why is it important to you to lose the weight? What will it allow you to accomplish that you can't do now? How will it make you feel?” Keeping those answers at the forefront of your mind will make it easier to push through those tough days, she adds.

Find something you enjoy doing

Fotinakis says that “you might have heard combining high intensity interval training with strength training is the best way to burn fat, but what if you hate sprinting and lifting weights?” Finding an activity that you genuinely enjoy and will stick with is much more effective than forcing yourself to do something you hate, she adds.

Break big goals into smaller goals

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“If your big goal is to lose 30 pounds, what do you need to do to get there? Brainstorm all the action steps, and then turn each of those into their own mini goal,” Fotinakis says. “It's much less overwhelming to tackle lots of little goals than it is to stare at one BIG goal.”

Find an accountability-buddy

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“Do you have a co-worker, friend or family member who's working towards a similar goal? Share your intentions with one another,” Fotinakis says, “and commit to regular check-ins so you can update each other on your progress.”

Watch your language

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“The words you use can have a huge impact on how you feel about your actions,” Fotinakis says. Do the words "cheat meal" make you feel guilty? If your answer is yes, try something else like "treat meal" or simply "an indulgence," she says. “Similarly, some find it motivating to talk about how hard their workout is going to be, whereas others prefer to boost their confidence by telling themselves how EASY it's going to be.”

Acknowledge your progress, no matter how big or small

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“Maybe you "only" lost a pound. Maybe you "only" ran 15 seconds faster than you did last week,” Fotinakis says. “That pound and those 15 seconds show you're moving in the right direction. Slow progress is still progress.”

Be kind to yourself

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“Making big lifestyle changes is hard work. It's inevitable that at some point you'll fall off the wagon,” Fotinakis says. “Beating yourself up doesn't change what happened, so the best thing you can do is focus on the now and pick up right where you left off.”

Get social support

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Find a gym buddy, join a club, group fitness class or find a group on Facebook, Bianca Carew, a personal trainer with Trainerize.me, says. “Having people to discuss the highs (and lows) of your fitness journey with can really help boost your focus.”

Set an inspirational photo as your phone background

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“Find a photo that inspires you and set is as your background on your phone,” Carew says. “Whenever you use your phone you will get a quick reminder of your journey and a blast of motivation to keep you going.”

Buy in advance

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“See an item of clothing that you would only ever wear when you reached your goal. Then hang it somewhere where you will see it on a daily basis,” Carew says. “Seeing it around will remind you of what you are aiming for and will help you resist from slipping up.”

Announce your goals

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“Write it on Facebook or tell all your family and friends,” Carew says. “Telling everyone about what exactly you are going to achieve and in what time frame means you're less able to back out when things get tough.”

Donation jar

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“Get a money pot where each time you complete a workout you add a small predetermined amount into the jar,” Carew says. When you reach your goal open it up and you will see that you have a ready-made fund and can treat yourself to some new clothes, she adds.

Get your mind set and emotions sorted

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“This is essential, especially if you are an over eater or emotional eater. Emotional eating is an addiction where we use food to bury our bad feelings (which then often lead to more bad feelings again as we have just over eaten) causing that constant vicious circle,” Sonja Courtis, EFT, NLP and Matrix Reimprinting Practitioner, says. “By healing past trauma, hurts or our negative and limiting beliefs about ourselves and our lives, we can reduce the need to reach for the comfort food when we are feeling low.”

Go to sleep earlier

Having trouble waking up in the morning? This may hinder your motivation. Try going to sleep earlier and working out in the morning – it’s a great way to jump start your day. Just go to sleep a little earlier, set your alarm a little earlier, and hit the gym in the morning. Start your day feeling refreshed and at ease.

See: 20 Things You Shouldn’t Do Before Bed

Ditch the scales and mirrors

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“All the mirror tells us is what we see, all the scales do is lie to us, especially once we start the committed weight loss journey,” Courtis says. The real way to measure weight loss is by our clothing and how we “feel”, Courtis says. “No one can deny the results from being able to walk further without losing breath, being able to carry more groceries, having more energy to get around, and that overall feeling of euphoria when we exercise (thank you endorphins).”

Put your workout clothes together the night before

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Putting your workout clothes together before you go to bed is a great way to motivate you in the morning. Just make sure your clothes are in eyes’ reach. Seeing them when you open your eyes will be the motivation you need to get out of bed and start your day off right.

Leave yourself reminders

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Trick your mind to get up and go – set your cell phone alarm to go off 30 minutes before you want to leave for the gym and place sticky notes on your bathroom mirror and on your fridge. The more you see these reminders, the more you will find yourself motivated, and before you know it, you tricked yourself into working out.

Write your goals down and reflect

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Write down a list of goals somewhere you will see it every day. A constant reminder of these goals will help keep them relevant and will work as motivation. Your goals should be small and achievable. Make sure you also reflect on your goals so you can see how far you have come.