Where to get motivation to lose weight

The girl gets motivated to lose weight and find her dream figure

I wish I could lose weight and get my dream body, right? And it seems that the algorithm has been known for a long time, and a lot of information is always available over the Internet. The problem comes, as they say, from where we least expect it: our cunning brain resists changes in our usual way of life. Motivation - this simple word has become a real scourge of our time. Let's figure out how to motivate yourself to lose weight: effective methods, useful tips, inspirational phrases - all this awaits you in this article.

Types of motivation

Forewarned is armed! Before jumping into any big undertaking (and losing weight is a rather large and complex task), you need to "tighten your gears" and find out what this motivation really is. This is also important because you can easily understand the methods to influence yourself. Below we will look at the types of motivation that exist and how they can be used in the context of losing extra pounds.


Positive motivation is the good old "carrot" method, when achieving a goal or progress towards it is associated with pleasant emotions, and your desire to continue is due to the desire to receive these emotions. For example:

  • by losing weight, you will please yourself with a big purchase that you have postponed for a long time;
  • family and friends encourage your progress, encourage and praise you for your successes;
  • After losing weight, you will be able to participate in the competition that you have been dreaming of for a long time.

This type of motivation works well for positive people who are not prone to excessive self-criticism, and also for those who need to lose a small amount of kilos, which in general, life is already good.


Negative or negative motivation is the "stick" method. In this case, your main incentive is fear. For example:

  • I'm so tired of being overweight that I don't want to look at myself in the mirror;
  • going to the gym for fear of gaining/less weight;
  • weight becomes a serious health threat.

This type of motivation works best if you are faced with a choice: "do or die. "It can be used when the issue is urgent and the goal must be achieved at all costs.


Extrinsic and intrinsic motivation are types of positive and negative types that can occur in both. Behind external motivation are usually other people, situations, and circumstances around you. That is, something from the outside leads to the result.


Unlike external motivation, internal motivation does not depend on surrounding factors - in this case, the driving force is within you. If you move to another country, another environment and another situation, your desire to lose weight will remain.

How to deal with the fear of getting started

Do you think you need strong motivation because you are a procrastinator? Sometimes the problem is not laziness at all, but a superficial fear of starting something new. The brain always responds to lifestyle changes by worrying about our well-being. Therefore, any stress - such as reducing portions, excluding regular foods from the diet, exhausting exercise - can prevent you from starting to lose weight, even with the simple thought of it. Let's figure out what to do about it now.

Create a clear action plan

Any, even the most global goal is just hundreds, thousands or tens of thousands of small steps. We are often not aware of this, so we do not get down to business - we cannot imagine how to move from the current point A to the valued point B. Everything will be easier if you carefully write a list of your steps on paper orin the notes on your smartphone - from the estimated diet to the training schedule and actions in case of damage (this is important).

Don't rush

Often we try to change ourselves once and for all, change our usual pace and lifestyle. Naturally, this leads to damage, because leaving your comfort zone is always stressful. So that you have enough strength and desire to achieve your cherished goals, start the journey slowly. Remember that the process of losing weight is a long journey and should not be rushed. Start by changing one bad habit, stick with it for a few weeks until it sticks, and then move on to the next habit.

Just do it

Thinking about starting a new life is very exciting and fun. You can come up with an infinite number of different scenarios, develop strategies, get stuck in doubt. . . Yes, even reading articles about motivation! : ) Isn't it easier to just start? To take the first step, it is enough to at least lie towards your dream. And in order for the first change to happen, you need to grit your teeth and take action - you will definitely succeed.

How losing weight will improve your life

So, when you finally decide to start the exciting process called "losing weight, " it's time to understand why you need it. After all, we're all just going towards our desired goals, aren't we? Below are the most common weight loss consequences that people who are losing weight dream about. Choose the one closest to you!

Self confidence

After losing weight, you will finally look at yourself in the mirror with the feeling that you are handsome. There will be no more complexes and "problem areas" that prevent you from enjoying your body. And with this comes complete self-confidence. You will feel in control more often. Many things that you previously only dreamed of will now not worry you, because you already know what you are capable of.


Being overweight always brings many problems. And this is not only a huge burden on the joints, cardiovascular system and thyroid gland. If we are talking about only 5-7 extra kilos, your body will still thank you for getting rid of them. Along with weight loss, problems with the skin, which suffers from a lot of sugar and fat, will disappear, digestion and metabolic processes will improve, and the feeling of lightness in the stomach will increase energy and strength.

A new perspective

After achieving their goals, people start to feel different than before. They live life with fun and discover more new things for themselves, whether it's a job you previously thought you were unfit for, or a new hobby. Having achieved success in one area, you will begin to believe in yourself and explore the world more actively.

Important!This is the main thing that everyone who is looking for ways to motivate themselves to lose weight needs to understand: if you need someone's "magic kick" to start, which you keep putting off, it means that you don't want to achieve the result strong enough yet (or inyour head It's not worth the effort. )

Everyone has their own list of "wishes" that are currently out of reach due to being overweight. After losing weight, you will not only gain self-confidence and good health, but also try a new lifestyle: you will start wearing clothes that were not available before, you will be able to go to the beach and swimming pool without shame, you willbe an example and inspiration to others. And how many successful nutritionists and fitness trainers have started by losing weight themselves!

What are the consequences of delaying the "new life"?

Time runs

Do you think you will always have time to lose weight? Do you promise yourself to start every week on Monday? But all this time, the days of your precious life are passing - by the way, your only one. Think about where you could be now if you had started the journey for no reason last year. Do you want to experience the same disappointment in a year? If not, the choice is yours.

Metabolism becomes worse

Every year it becomes more and more difficult for ordinary people to lose weight - this is a fact. Metabolic processes slow down, habits take root, and everyday life becomes more stressful. With age, muscles become no longer so easy to "move. " Don't forget that when you postpone a healthy lifestyle until later, you naturally dig a deep hole for yourself and move further away from your goals.

Dreams are getting further away

Sociologists have noticed an interesting thing: if a man does not approach the girl he likes within the first 30 seconds after he notices her, there is a high probability that he will never meet her again. If there is not enough encouragement, more and more excuses and doubts will appear. But this is not only effective for girls - it is easiest to start achieving your goal from the first thought about it. How long have you been putting off weight loss since you started thinking about it? Every day you are further away from your dreams. And the likelihood that you will succeed tomorrow is less than it is now.

The main secret of self-motivation

It's time to learn the main secret of effective weight loss motivation for women and men. The problem is that it doesn't help you lose weight at all. Or rather, not like that: it works well, but its lifespan does not exceed a few weeks. And you can evaluate the first results of healthy weight loss no earlier than a month. Do you know what I mean?

If you are still looking for motivation to lose weight every day, leave this idea and work on your willpower better. Discipline and habit should be your new best friend. No "external" motivation will work if you don't change your consciousness. And all you need is persistence and time.

But do not rush to be disappointed: the motivation to lose weight for girls, boys, children and adults is not a myth at all. It exists and also works well if you use it as the first push towards your goal. Below I will tell you in more detail about specific ways to motivate yourself to lose weight on the advice of a psychologist, and in return for this, promise yourself that you will not postpone your dreams again.

Where to find motivation to lose weight: 5 effective ways

Surround yourself with weight loss topics from all sides

Do you know the method of learning foreign words that teachers consider to be the most effective method? All you have to do is write it on a piece of paper or a bright picture and place it all over your apartment: on the fridge, in the bedroom, on your phone screen saver. The more often your eyes encounter these words, the more familiar they become and the faster your brain remembers them.

It's the same here. You need to make sure that the topics of a healthy lifestyle, proper nutrition and weight loss accompany you throughout the day. Subscribe to thematic groups on social media. network, find like-minded people, listen to thematic podcasts and watch videos on this topic. You yourself will not notice how your brain will begin to see a new way of life as the norm.

Set clear goals

It is impossible to go through the thorny and long road without burning eyes. You must have a burning desire to reach the finish line, and for this you need to understand what you are fighting for. Without clear, specific and measurable goals, it will be very difficult to force yourself to lose weight, and any motivation will be ineffective. Here are some tips on how to best set your goals:

  • more specifically - think about all the conditions of your end result;
  • don't forget that goals must be realistic and achievable;
  • set a clear deadline by which you must reach the finish line.

Reward yourself for your results

Achieving your goals becomes easier if there is a valuable prize waiting for you at the end. Think about that big purchase or intangible thing you've been dreaming of - this will be a great incentive to stick to your diet and get closer to your goals. Meanwhile, while the weight loss process continues, you will have time to save money for your dreams.

Look for role models in your environment

One of the best motivations is weight loss examples from your acquaintances and friends. Find someone in your circle who has walked this path and find out from him how he succeeded. If this is your close friend, you will be able to consult with him on various issues and receive some useful life hacks. And also, his example, like no other, will prove to you that changing your life is quite possible.

Fall in love

Hormones can do wonders, make us not care about junk food and make us want to change into a better version of ourselves. Of course, falling in love with order is impossible. But nothing prevents you from being in society more often, devoting time to pleasant acquaintances and communicating with girls. Even if you don't meet your love right now, by being more active, you will meet a lot of girls, which can motivate you to lose weight.

Quotes from famous people for self motivation

  • "There is nothing better than living life trying to be better. "Socrates
  • "The journey to a thousand pounds begins with one hamburger. "Chris O'Brien
  • "If you don't give your body the best, you're just robbing yourself. "Julius Erving
  • "If you feel like you're giving up, remember why you held on before. " Jared Leto
  • "At the end of the day, your health is your responsibility. " Jillian Michaels

Motivational phrases

  • "Strength is not what you can do. There is strength in overcoming what you once thought you could not. "
  • "Losing extra pounds doesn't start in the gym. It all starts with your mindset. "
  • "In three months you will thank yourself. "
  • "The excuse doesn't burn calories. "
  • "You don't have to go fast, you just have to go. "
  • "The question is not if you can. And when you do. "
  • "You don't gain extra pounds in a day; And you won't lose them in a day. Be patient".
  • "Taking care of my health today gives me the best hope for tomorrow. "
  • "When you feel like quitting, think about why you started. "
  • "Success is the sum of small efforts repeated day after day. "

How to make sure you don't lose motivation

As mentioned earlier, the main secret of motivation to lose weight (as well as others) is that its duration is calculated in days. It's not hard to get excited about an idea - the difficulty comes when you get used to a new way of life and it starts to bore you. There are some life hacks that can help you stay in your fitness routine without suffering.

Record your results

Keep a diary of your achievements where you will record measurements, weight and other results. And, of course, don't forget to measure your parameters and step on the scale at least once a week. Even if you don't see results now, in the future, thanks to such detailed reporting, you will immediately see progress and be able to improve your path.

Take photos and videos

Kilograms on the scale do not always show a clear picture of what is happening - weight can "jump" due to edema, undigested food, and also just an increase in muscle mass (which is much heavier than fat tissue). In this case, regularly taking pictures of your body will be an excellent motivation to continue losing weight.

Eat a cheat meal

A cheat meal (from the English cheat meal) is a special day where you give yourself a little slack and little by little eat something that is forbidden on normal days. Cheat meals are beneficial from a psychological and physical point of view, so they must be included in your weight loss schedule. Determine the regularity of the day for yourself: on average, cheat meals are held 1-2 times a month.

Don't blame yourself for moments of weakness

Prepare for breakdowns in advance - only in this case it will not prevent you from moving forward. Do not punish yourself by "losing" extra calories, and especially do not think that everything is lost. If damage occurs, analyze the problem (most often this happens when you are too hungry and "forbidden" items attract your attention, but there are other reasons) and draw conclusions for the future.

Important!Weight loss never happens in a linear fashion - it's a very long and thorny path full of unexpected situations. If you are ready for this, nothing will derail you from your path.

Remember why you are doing this

Always remind yourself of three things:

  • at what point do you decide to start;
  • what are you going to;
  • what are you running from?

Motivational phrases, quotes, examples, life hacks are just "feed" for the brain. The real effect only comes from the will and the habits that are developed. Remember this and don't rush to find new inspiration as soon as the motivational effect wears off. Nurture and strengthen your character and remember that you can do more than you think!