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6 Hacks to Stay Motivated to Lose Weight

weight loss
March 02, 20234 min read

Do you find yourself starting a weight loss plan with great enthusiasm, only to lose steam a few weeks later? If so, you're not alone. Staying motivated to lose weight can be tough, but it's crucial for your success.

Losing weight can be a challenging and frustrating process. It requires discipline, consistency, and effort. Many people struggle with staying motivated throughout their weight loss journey.

In this article, we will provide you with 6 tips and strategies to help you stay motivated and achieve your weight loss goals.

1. Set Realistic Goals

The first step to staying motivated is setting realistic goals. It's essential to have a clear idea of what you want to achieve and to set achievable milestones along the way.

If your goals are too lofty or unrealistic, you're setting yourself up for disappointment and failure. Start by setting small, achievable goals that you can accomplish in a short period.

For example, aim to lose one pound per week or to exercise for 30 minutes three times a week.

2. Find Your Why

Another crucial step in staying motivated is finding your why. What is driving you to lose weight?

Is it for health reasons, to fit into a favorite outfit, or to feel more confident? Whatever your reason, it's essential to remind yourself of it regularly.

Write it down and place it somewhere visible, such as your fridge or bathroom mirror. When you feel your motivation waning, remind yourself why you started and what you're working towards.

If you need help finding your why, this article from Johns Hopkins Medicine displays the medical benefits of losing weight and maintaining that weight loss.

3. Create a Support System

Having a support system can be incredibly beneficial in staying motivated. Share your weight loss goals with your friends and family members and ask for their support.

They can encourage you when you're feeling down and celebrate your successes with you.

Additionally, consider joining a support group or finding a weight loss buddy. Having someone who shares your struggles and triumphs can make a significant difference in staying motivated.

Joining a weight loss clinic is a great way to get a built in motivator. If you don't know who you can rely on, they will not only help support you in your goals, they can provide you with the resources you need to reach them.

4. Celebrate Small Wins

It's essential to celebrate your successes, no matter how small they may seem. For example, if you've been consistently exercising for a week, treat yourself to a relaxing bath or a movie night. Celebrating your wins will help you feel proud of your progress and motivated to continue.

Having your goals set makes it easier to know when you're winning. Celebrating is a great way to stay motivated. You can also make sure that your support group joins in on the celebrations if that's helpful to you.

These motivational tips work best in conjunction with one another, so try to follow through with as many of them as you can!

5. Track Your Progress

Tracking your progress can be an excellent way to stay motivated. Keep a journal of your workouts, meals, and progress, and review it regularly. Seeing how far you've come can be incredibly motivating and remind you of why you started in the first place.

Be careful about using your scale too often!

If you're trying to lose weight by working out, just know that the results take time. If you weigh yourself after a workout and don't notice any changes, you could get disappointed.

That's why it can be important to plan when you'll weigh yourself so that you can see your progress over time and stay motivated.


Losing weight can be a challenging and frustrating journey, but staying motivated is crucial for success. Set realistic goals, find your why, create a support system, celebrate small wins, and track your progress to stay motivated throughout your journey.

Remember that progress takes time, and setbacks are a part of the process. Keep pushing forward, and you'll achieve your weight loss goals.

If you need help losing weight for medical reasons, TotalT MD is here to help San Diego residents!

Weight Loss Motivation
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