Finding the right motivational tips for you can help with weight loss. Motivation can involve identifying why you want to lose weight, setting expectations, and finding support.

Starting and sticking to a weight loss plan can sometimes seem impossible. Different techniques may help, from finding the right exercise for you to keeping a journal and considering seeking professional support.

Read on to discover things you can try to help find the motivation to achieve your weight loss goals.

The following tips can help before you begin your weight loss journey.

1. Determine why you want to lose weight

Clearly define all the reasons you want to lose weight and write them down. This can help you stay committed and motivated to reach your weight loss goals.

Try to read through your reasons daily and use them as a reminder when tempted to stray from your weight loss plans.

Many people start losing weight because their doctor suggests it, but some research shows that people are more successful if their weight loss motivation comes from within.

2. Have realistic expectations

Setting and accomplishing achievable goals may lead to feelings of accomplishment.

Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only around 5% to 10% of your starting weight over the course of 6 months.

That’s 9 to 18 pounds (lb), or 4 to 8 kilograms (kg), if you weigh 180 pounds (82 kg), and 13 to 25 pounds (6 to 11 kg) if you weigh 250 pounds (113 kg).

3. Make a commitment

Research shows that those who make a commitment, such as in the form of a contract, may improve their short-term weight loss outcome and dietary changes.

Some weight management apps offer push notifications to remind you to stick to your goals.

If it’s within your budget, consider investing in a gym membership or purchasing a package of exercise classes. You may be more likely to follow through if you’ve already made an investment.

4. Pick a plan that fits your lifestyle

Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.

Reducing your calorie intake may lead to weight loss, but dieting, especially frequent yo-yo dieting, may be a predictor of future weight regain.

Avoid strict diets that completely eliminate certain foods. Research has shown that individuals with an “all or nothing” mindset are less likely to achieve their weight loss goals or reach their desired outcome.

Instead, consider creating a custom plan. The following dietary habits have been found to help people lose weight:

5. Find an exercise you enjoy

Physical activity is an important part of losing weight. It burns calories and may also improve your mood.

Many different types of exercise exist. Explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer the indoors or outdoors? The gym or at-home workouts? Do you prefer to exercise alone or in a group?

Group classes help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.

Listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.

6. Find a role model

Having a role model may help you stay motivated to lose weight. It can help to find a role model you can easily relate to.

You can also look for inspirational blogs or stories about people who have successfully lost weight.

The following tips may provide motivation during your weight loss journey.

7. Focus on process goals

Many people trying to lose weight only set outcome goals or goals they want to accomplish at the end. Typically, an outcome goal will be your final target weight.

However, focusing only on outcome goals can derail your motivation. These types of goals can often feel too distant and may leave you feeling overwhelmed.

Instead, set process goals, actions you’ll take to reach your desired outcome. An example of a process goal is exercising four times a week or eating a vegetable with each meal.

8. Keep a weight loss journal

Self-monitoring is important for weight loss, motivation, and success.

Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss than those who seldom or infrequently self-monitor.

To keep a food journal correctly, you must write down everything you eat.

You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

You can keep food journals on pen and paper or use a website or app. They have all been found to be effective.

9. Celebrate your successes

Losing weight can be challenging, so give yourself some credit when you achieve a goal. Celebrating your successes may have the extra benefit of improving your motivation as well.

It’s advisable that you celebrate behavior changes rather than just reaching a certain number on the scale.

10. Find social support

Tell your close family and friends about your weight loss goals so they can help support you on your journey.

Many people also find it helpful to have a weight-loss buddy or recruit friends. You can work out together, hold each other accountable, and encourage each other throughout the process.

It can be helpful to involve a partner if you have one who is willing.

11. Think and talk positively

People who use “change talk” or motivational interviewing are more likely to follow through with plans.

Change talk involves making statements about your commitment to behavioral changes, the reasons behind them, and the steps you’ll take or are taking to reach your goals.

Start talking positively about your weight loss. You can talk about the steps you’re going to take out loud.

12. Plan for challenges and setbacks

Everyday stressors will pop up. Finding ways to plan for them and developing skills will help you stay motivated no matter what life throws your way.

Try to mentally contrast. This is when you spend a few minutes imagining that you’ve reached your goal weight, and then spend another few minutes imagining any possible obstacles, such as holidays or social events, that may get in the way.

13. Don’t aim for perfection, and forgive yourself

If you have an “all or nothing” approach, you’re less likely to achieve your goals. And avoid beating yourself up when you make a mistake. Self-defeating thoughts and trying to achieve perfection will just hinder your motivation.

Instead, forgive yourself. One mistake isn’t going to ruin your progress.

14. Learn to love and appreciate your body

Some research has found that women who dislike their bodies are more likely to try unhealthy weight loss methods compared with those with less body dissatisfaction.

Taking steps to improve your body image can help you lose more weight in a holistic way and maintain your weight loss.

The following activities may help boost your body image:

  • Appreciate what your body can do.
  • Surround yourself with positive people.
  • Try not to compare yourself to others.
  • Wear clothes that you like and that fit you well.
  • Appreciate what your body can do.

The following tips may also be helpful during your journey.

15. Consider dog walking

Dogs can be the perfect weight loss companions. Studies show that having a dog can help you lose weight.

A 2020 study found that people who lived with a dog for 1 month walked an average of 2,589 additional steps per day and increased their standing time per day compared with people who did not have a dog.

As an added bonus, pet ownership has been shown to improve overall health and well-being. It has been linked to:

If you don’t have a dog, you can offer to walk a friend or family member’s dog instead. You may also want to consider fostering dogs from a shelter or rescue if it works well with your lifestyle.

16. Seek professional help when needed

Don’t hesitate to consult a professional for help with your weight loss efforts when necessary. People who feel more confident in their knowledge and ability tend to lose more weight.

This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly.

If you’re still struggling to get motivated, consider finding a psychologist or dietitian who’s trained in motivational interviewing. This approach has been shown to help people achieve their goals.

The bottom line

Being motivated to lose weight is important for long-term weight loss success.

People find different factors motivating, so it’s important to find out what helps motivate you. You can try a weight loss journal, positive thinking, or finding a role model to provide motivation.

Give yourself flexibility, be forgiving, and celebrate the little successes along your weight loss journey. And don’t be afraid to ask for help when you need it.

With the proper tools and support, you can find and stay motivated to reach your weight loss goals.