It is very common to hear people complaining that they find it hard to keep the motivation to lose weight. As a specialised nutritionist with a focus on weight loss, I understand that losing weight is a process that requires dedication, commitment, and resilience. It’s common for people to struggle with staying motivated, especially when progress is slow, or life throws challenges our way. We are humans, and it is normal not to be motivated daily. In most cases, the most important aspect is to have discipline. As a nutritionist with years of experience, I work with clients daily to create new, healthy habits that encourage motivation, even on tough days when it’s hard to feel energised. Here are my top five tips for staying motivated and disciplined throughout your weight loss journey to help you reach your goals and maintain them long-term.
1. Set realistic goals
Setting weight loss goals is like setting any other goals; you have to be realistic. But how do you know what is the weight loss expectation and how to set realistic goals? Firstly, you need to understand that sustainable and healthy fat loss occurs when you consistently have a calorific deficit from your daily diet. Once you are in a calorie deficit for a while, the expectation is to lose 0.5-1kg per week. You can do the maths yourself. Let’s say you want to lose two stones (12kg); you will need to commit to a diet for at least 3 months. Every person is different, but setting realistic goals can avoid frustration and create a better sense of achievement.
2. Focus on Building Healthy Habits, Not Just Losing Weight
Another tip for keeping up the motivation is to enjoy the journey and focus on small daily changes. You can set healthy habits goals like drinking more water, avoiding takeaways, going to bed earlier, and limiting treats to once a week. Every time you set healthy habits and goals, you are also contributing to your final achievement, which is body fat loss. Celebrate every time you accomplish them.
My top advice is to set healthy habits goals for every 5 days. You can say to yourself: in the next five days, I will only treat myself to sweets once. Then, work towards that daily. Use a chart to mark every day. At the end of 5 days, celebrate your achievements.
3. Keep Track of Your Progress with Accountability
Either you have a nutritionist or dietitian helping you along the way. Regular follow-ups with a weight loss nutritionist or dietitian will help you track your progress and set new realistic goals. The other advantage of having a weight loss nutritionist or dietitian to account for is that they will be able to design a new weight loss strategy in every consultation so your body doesn’t get used to the same diet, you don’t weigh Plato, and you keep losing body fat.
4. Practice Self-Compassion and Embrace the Ups and Downs
Losing weight is not a forward process. It might be days that are harder than others, and it might be days when you don’t feel like carrying on, and this is normal. Also, look back and celebrate every achievement you had so far. Setbacks are normal for human beings. Avoid harsh self-criticism and instead focus on what you can learn from these moments. Self-compassion helps prevent discouragement, allowing you to approach your goals with a balanced mindset. Remember, it’s your consistency and commitment over time that will lead to lasting results.
5. Remember Your “Why”
Everyone has a reason why they want to lose weight. It can be because they want to feel good in their clothes, it might be because they want to have better fitness to play with their kids, it might be because of a health condition. The key point is to have a very strong reason why you want to lose weight. It must be something that hurts you to be the same.
Because when the pain of being the same is lesser than to change, to change and lose weight is very hard. But if the pain of being the same is harder than not to change, motivation to lose weight will be your priority. Think about that!
Write it down, place it somewhere you’ll see daily, and reflect on it whenever you need a reminder of what’s driving you. At our clinic, we encourage clients to revisit their “why” often. It becomes a source of strength and inspiration, helping them push through tough days with renewed purpose.
Weight loss is a challenging path, but it can bring you amazing rewards in the end line. With the right mindset, support and strategies, you can find motivation to lose weight even on the hardest days, creating new healthy habits and achieving your goals.
Remember, it’s not just about losing weight; it’s about creating a lifestyle that nourishes both body and mind. If you’re looking for personalised guidance, consider working with a nutritionist to help you stay on track, support your health, and create a plan tailored to your needs. Are you ready to start? We can help you achieve sustainable weight loss and a healthy lifestyle without losing motivation. Get in touch!
