• Margreta

7 Tips to Boost Your Motivation to Lose Weight

I hate to tell you this, but losing weight requires time and patience because there aren’t any shortcuts.


On the surface, weight loss may seem like a simple process: eat less, move more. BAM! Weight loss! But for most of us that’s not what happens.


To lose a few pounds, it takes several weeks. Significant weight can take several months or even years!


Always remember, you didn’t gain the weight overnight, so be kind to yourself as you head out on your journey.


There will be days where achieving your weight loss goal will feel so far out of reach. What you do when those days are smacking you in the face makes all the difference.


These are my best tips to help you maintain your motivation and shed those pounds:




  1. Proudly display your favorite inspirational quotes on your mirror or refrigerator. A quick pick-me-up can save the day when your motivation is waning. It’s also a great way to start your day and keep you focused.

  2. Start a journal. There are many ways to track your progress. Think beyond body measurements. Start tracking how long you can use the treadmill, hike, or ride your bike. How many stairs can you climb before needing to use the handrail or are out of breath? What weights are you using for your squats, chest press, etc?

  3. Body measurements are a great tool, but they aren’t everything. Tracking other data is often far more motivating than that stupid scale anyway.

  4. Would you rather be 130 pounds and unable to chase after your kids or grandkids? Or 150 pounds and can pick your kids up like they’re a grocery bag?

  5. Create a weight loss visual. Keeping a written record of your weight loss is an effective tool. But sometimes it’s difficult to appreciate a 2-pound loss in the mirror. Creating a visual tool to help you see that weight change is very effective.

  6. Fill a glass jar with decorative stones or marbles. Each stone is equivalent to a pound you wish to lose. As you lose weight, move your marker from the full jar to an empty one. It’s exciting to watch the contents of one jar shrink as the other increases.

  7. You could also use coins and when you've hit your goal, go buy a gift for yourself!

  8. Hire an online coach. Getting to the gym regularly isn’t easy. Most of us are skillful at coming up with reasons why it makes sense to stay home. Why force yourself to the gym when you can hire an online coach (like me!) and not only workout at home but also develop your biggest muscle (your brain!)? My online coaching program tackles not just the exercise and nutrition, but also mindset.

  9. The inner work is where most people forget or don’t want to face. Mindset is one of the most important parts of a real exercise & nutrition plan. Click here to chat with me about my program.

  10. Find a weight loss buddy. Losing weight can be a lonely process, especially if not everyone in your household is on the same page. Online coaching programs, like mine, are a great place to find a community where there’s support, friendship, and people going through similar experiences. Working out with others is a huge motivation boost.

  11. Purchase new work out gear. Maybe it’s just me, but I love working out in my latest shoes and trying out my other gear. As a hiker, there’s an endless supply of the latest and greatest gear and tools to try out. Not to mention all the exercise tech that’s out there. New smart watch? Let’s take that out for a hike and test it out!

  12. Focus on the WHY of why you want to lose weight. After a few weeks, it’s typical to lose track of your original motivation. Make a list of all the reasons you want to lose weight.

  13. What’s the reason you want to lose weight? I’ve never met anyone who only has one reason they want to lose weight. If you can’t make a list that’s greater then 3, we need to chat!

Keeping your motivation high is an important part of reaching any weight-loss goal. Losing weight can be difficult and slow, but it’s possible with the right mindset!


Staying focused on all the great progress you’re making and will continue to make is powerful.


If you want to make sure that you stay on track with your fitness goals, it’s important to have an exercise regimen and nutrition plan in place – but those only work if paired with a mindset change.


That inner work is where most people forget or don’t want to face because they think their weight problem will just go away by itself as soon as they lose enough pounds. It won't happen without commitment from yourself first!


My online coaching program tackles not just the exercise and nutrition part of this equation, but also tackling that pesky inner voice so that we can provide sustainable solutions for success rather than quick fixes. Interested in more information about my online coaching? Click here to chat!

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