How to Stay Motivated to Lose Weight

November 22, 2017

It is not easy to stay motivated. If you’ve ever started a new diet, made a resolution to workout, or decided to cut out all caffeinated drinks, you know that it’s easy to start, but hard to stick with it.

Sometimes, all it takes is one little slip-up to throw you off track. 
Let's stop that. No more “falling off the wagon” because you lost your motivation.

Here are 5 quick tips to help you stay on track: 

  1. Know Your Why, Times 5

You think you know why you started to work out and eat healthy. But is that *why* enough to keep you going when things get challenging?

Researchers have found that doing the “5 Why” exercise is helpful for discovering a personal, more motivating desire that will help you lose weight, exercise, and eat healthier.

By asking yourself “Why does this matter?” an additional 4 times after first answering the question, “Why do you want to workout and eat healthier?” you should be able to uncover a reason that resonates with you on an emotional level.

Try it out for yourself and see where the 5 Whys take you then review your more motivating Why daily.

Read more about the 5 Why exercise »


  1. Visualize Yourself Overcoming Obstacles

We know that motivation is fleeting. So practice this visualization exercise. Imagine the most common scenario where you’ll be tempted to skip the gym or eat something on the not-so-healthy list.

How easy is it to momentarily give in?

Then imagine not giving into temptation. Imagine yourself going to the gym and doing your workout. Imagine yourself driving past your favorite restaurant and going home to make dinner as planned.

How will you feel after you’ve overcome your human desires? You’ll feel like you’ve accomplished something huge! Enjoy that feeling for a few minutes.

The more you can visualize yourself being successful, the more you build your motivation.


  1. Enjoy What You Do

Doing the same workouts every day and eating the same foods can quickly get boring. If you’re not truly enjoying what you do for exercise or what you eat for lunch, you need to change things up.

Living a healthier lifestyle should not be a punishment. There needs to be a certain level of enjoyment that comes from working out and eating healthy.

The internet world is your oyster, and with hundreds of ideas at your fingertips, there’s no time like the present to find a new a new cooking idea that inspires you. At DLF, we are constantly creating new workouts for you - giving you one less thing to worry about.


  1. Reward Yourself In a New Way

Food rewards don’t have to be a thing of the past, but let’s try something new.

Set a doable fitness or healthy eating goal for yourself. Make it appropriate, yet slightly challenging. It also helps if it excites you too!

Then, after you’ve achieved that goal, reward yourself!

Here are two ideas to consider:

  • Buy yourself new workout clothes. Consider this the permission to go shopping that you’ve been waiting for!
  • New music for your playlist, because good music is a motivator all on it’s own!


  1. Make It a Habit

You don’t need to rely on motivation as much when exercise and healthy eating have become a regular part of your life.

But change is tough! That’s why it’s best to make small changes that are simple if you’re just starting out.

Maybe this means you need to give yourself some grace if you find yourself tackling too many lifestyle changes. Keep it simple and focus on one goal.

Yes, only one. Work on one goal for a week or two and, as that becomes easier, add in a new goal. Make it simple and doable.

After all, you have the rest of your life to change the less than ideal habits that you want.


Pick One and Go Forth Motivated!

Which of these 5 tips resonates with you the most? Just as we can’t successfully tackle 5 healthy habits at once, we can’t take 5 new tools and cram into our proverbial toolbox and think we’ve solved our motivation problem.

Choose one motivational tip and test drive it for a week. If it doesn’t work for you, try a different one. The goal is to find something that helps you stay motivated to continue to live a healthy, active life.

Request a 1-Day Free Trial Pass


Amy Morgan’s Success Story