If you were wondering how to get motivated to lose weight, wonder no more.
In this short article I am going to give you the no BS, proven ways to get motivated to lose weight.
Why can some people seemingly get and stay motivated, while others seem like they are rubbing two sticks together yet no fire is coming about.
Sit back and let me explain to you how this whole thing works.
Just because you are sitting back though doesn’t mean you can skim through.
Don’t skim through. Read every word top to bottom.
I need you leaving this article ready to go kick some a** in your weight loss journey.
Okay? Pinky promise me?
Good. Let’s kick it.
How To Get Motivated To Lose Weight
Here’s Where You Are Going Wrong…
This is probably the most important section of this whole article, which is why I put it at the beginning to make sure you clearly understand this.
The thing is you are going about your weight loss all wrong.
This is how you think motivation and weight loss goes.
Right now you think it goes motivation > action > results.
You get motivated, you take action, then you see results!
Magically, if you wish upon enough stars, you are going to get motivated!
The motivation fairy is going to come sprinkle her pixie dust on you, you will be motivated 24/7, and all will be well!
Well, I am here to tell you that is a load of sh*t.
It’s not real.
You are not going to find motivation off of a whim. It isn’t going to magically appear as you wish upon a star.
You have to go out and make your own motivation.
What?! How Eric?! That is my problem I have none!
Yes, I know. But this is why I am here to teach you, no?
How To Get Motivated To Lose Weight : How It Actually Works
Look at the image above.
Study it. Now let me explain it.
This is how motivation actually works.
We said above right now you think it goes motivation > action > results.
We know that is a false reality. That is not how it works for so many reasons.
Number one no one is going to be motivated every single day.
Not you, not me, not your favorite fitness influencer. No one.
Anyone who tells you they are is straight up lying to you because no one is.
But here is the thing, that’s normal.
That doesn’t mean there is anything wrong with you or that you are a bad person, so stop beating yourself up for it first and foremost.
Second, you have probably heard that phrase “discipline over motivation!” Or something to that effect before.
Meh, I guess yes. It is kind of a short sided way of going about it but I get the idea behind it.
The theory is you have to have “discipline” when motivation is not there (which may be more often than not!).
Yet what does “discipline” actually look like? How can someone magically have discipline and seemingly have all the answers to how to get motivated to lose weight?!
That is where action comes in.
Action > Results > Motivation
Action > Results > Motivation.
The motivation loop actually looks like this.
You take an action. You see some results. That then motivates you to keep taking more action because you are seeing results.
Let’s face it, you aren’t going to be motivated if you aren’t seeing any results right?
This “result” could be feeling better, losing weight, having more energy, feeling accomplished, etc.
Literally anything positive.
This then motivates you to keep taking action so you keep seeing these results.
Yet all of this starts with an action.
Here is the beautiful part I want to tell you.
This action? It doesn’t have to be a ground breaking action.
You don’t have to go do 1.5 hours of cardio, or go meal prep your food for the entire week.
Go take a 5 minute walk.
Go eat vegetables at your next meal.
Spend 5 minutes stretching.
Open up your my fitness pal app and start inputting your calories into it so you can make sure you stick to your diet for the day.
Oftentimes as humans we get very overwhelmed with the thought process of doing these tasks we have to do in order to see results.
Working out for an hour.
Meal prepping all of our food or “only eating healthy”.
This is very daunting and it can be incredibly hard to take that action.
But taking a 5 minute walk?
That seems much less daunting and much more attainable.
Here is the even more beautiful part.
From taking this 5 minute walk let’s say you walk down to the end of your street. Guess what.
You are going to feel better, more accomplished, and you are going to “see results”.
What happens next is you normally get motivated to walk to the end of the next street or go another 10-15 minutes.
Now what started off as a 5 minute walk turned into a 20 minute walk.
Here’s The Thing
Us as humans, we loathe the idea of starting something.
Getting up to go workout, cooking a healthy dinner, whatever the case may be.
That is the biggest mental barrier we face is thinking about it and the first 5 minutes of something.
But, after we get through that first 5 minutes, we normally realize not only is it not that bad, but we actually feel better.
Think about your workouts. Have you ever finished a workout and told yourself “man, I wish I didn’t do that!”.
I don’t think that has been spoken in real world, Narnia, anywhere, ever.
You always feel better, proud, accomplished, etc.
Yet it is just that first 5 minutes we need to push through in order to get us going.
Therefore instead of thinking of a 45 or 60 minute workout, just go in and do the first 5 minutes.
One strategy I use with my online coaching clients that has worked incredibly well over the years is telling them to just go in and do the warm up and the first exercise.
This usually takes anywhere from 5-10 minutes.
Here’s The Most Beautiful Part
This strategy I have used with my online coaching clients work to a T.
Yet you know why? I make it very clear.
If “all” they do is go in and do the warm up and the first exercise, that is still a huge win.
I go nuts. That is f*cking awesome.
Why? Because something is always better than nothing.
Let me say it again.
Something is better than nothing for so many reasons.
Number one is that consistency is what breeds results not perfection.
I would much rather you take seven 5 minute walks per day as opposed to taking one 35 minute walk one day.
The consistency of action and effort is what breeds results.
Second, If “all” you do is the first 5 minutes of a workout, or a 5 minute walk, that is better than doing 0 minutes of a workout.
Or walking for 0 minutes.
So either way, you are winning. You will feel better. You won’t be overwhelmed to start and you can take steps in the right direction.
Yet 9.9/10 times, what happens is the action > results > motivation loop.
You will take this action, start to feel better, and this will motivate you to keep going.
So how to get motivated is actually quite simple. It all comes back to action. Action is king.
Action Is King
The only answer for how to get motivated to lose weight is to take action.
That is it. No matter how big or small, you must take steps in the right direction.
If you do not do that, there is no other chance for you. You must take action.
Also, newsflash, this isn’t going to be easy. Like, at all.
This is going to test every fiber in your body sometimes.
There are going to be plenty of days you would rather lay in bed and eat bon bone than go workout.
There are going to be days where you just don’t want to count calories or say screw it with your diet.
Yet, these are the days that action matters most.
This is where that “discipline” theory comes into play.
It is not to say you can’t or shouldn’t have those days. We all have those days, including me.
But this is to say that on those days when you get tested and challenged, those are the days where action becomes most important.
Those are the days your true character shows.
Everyone can do good when things are going good.
When you are losing weight, you are super motivated, things are all sunshine and rainbows!
But the days where you get tested, those days actually create change.
This is why you should always welcome those hard times.
Welcome Those Challenging Times
I spoke earlier about how no one is motivated everyday and that is true.
No one is going to be motivated everyday so don’t beat yourself up when you aren’t. There is nothing wrong with you.
You are completely normal.
Yet I want you to think about these challenging times.
You probably have already proven to yourself that you can stick to your diet or get your workouts in when you are super motivated.
Yet have you seen the change you want in your body or your life?
Have you reached your goals yet?
If you are reading this article, probably not.
Because real change happens when you get challenged. Real habit changes happen on the days where you don’t feel like doing a damn thing.
If you can take action even and especially when you don’t feel like it, well guess what.
Now whether you feel great, feel bad, or indifferent, you are going to take action.
Guess what? If you keep taking action you are going to keep seeing results.
If you are going to keep seeing results that will keep you motivated to keep taking more action.
The cycle will repeat itself in perpetuity no matter what.
That is how “discipline” is created.
By taking action even and especially on days where you are not motivated what so ever.
Therefore you should relish those days when they come! That is your opportunity to create real change!
Those days are days where you can truly change your body, habits, and life forever.
Now you are turning what was a negative (not being motivated) into a positive by framing it as something you actually NEED to change your life.
How To Get Motivated To Lose Weight : Practical Application
Now that you know you need to take an action, in order to see a results, in order to keep yourself motivated, what that may look like?
Well, honestly, it could look like anything!
I can leave some things here below that I have used with my online coaching clients before that has helped them overcome their lack of motivation.
- taking a 5 minute walk
- Stretching for 5 minutes
- Including vegetables at one meal
- Meal prepping one meal
- Doing the warm up and first exercise instead of the whole workout
- Drinking one protein shake
- Having one piece of fruit
Those are just some of the literal millions of things you could potentially do. You are only limited by your imagination.
Yet the point being to all of these above and whatever you choose is that they are short, not overwhelming, and very attainable.
You just need to take a small action to get yourself moving in the right direction no matter what that action is.
Keep it short, simple, and effective.
Also just as a side note, I don’t know anyone who got done any or all of these things above and felt worse.
Never knew someone to have a fresh piece of fruit and say “ah man, I just RUINED all of my progress!”
Unless they are possible a Keto Karen, in which case, that is a different topic for a different discussion.
Cost Vs Benefits
I would be doing this article a disservice if I did not talk about this section as well.
When it comes to making a change in your life there are going to be inherent costs and benefits that come along with that change.
Let’s take weight loss for example.
Some costs may be
- taking time to count calories
- Not being able to eat whatever you want whenever you want in whatever quantity you want
- Taking time to workout
- Taking time to meal prep
To name a few.
Now, some benefits to those costs may be.
- feeling confident in your own skin
- Getting off blood pressure medication
- Improving the quality of your life now and for years to come
- Fitting into a bathing suit with confidence
- Having your spouse or friends notice your weight loss
To name a few.
It works both ways yet one of the most researched parts of behavior and life change is that people who successfully make a change in their life, the benefits always out weigh the costs.
They truly believe that no matter what the costs, the benefits are more important.
You can tell me, but I think taking 5 minutes a day to count your calories is worth you feeling confident in a bathing suit.
I think workout out for 45 minutes 3x per week is worth getting off your blood pressure meds and living an extra 15 years for your family and kids.
I don’t know for sure only you can answer that, but it is just a hunch.
The reason I am saying this is because sometimes during your journey you may need or remind yourself of this.
It can get tough at times and there will be days you don’t feel like doing it, but if you can remind yourself that it is going to be worth it in the end and you can truly envision yourself standing 6, 9, 12 months down the road.
Down 50 lbs, in great shape, created a whole new lifestyle for yourself.
I think you will remember that the benefits outweigh the costs, and that right there will kick your butt in gear to keep things moving.
How To Get Motivated To Lose Weight : Final Point
If there is one thing I want you to take from this article on how to get motivated to lose weight it is that motivation does not magically happen.
I know it is not what you want to hear or what is going to be the most “sexy” to sell you on.
Yet this is the truth so you actually win. I need you to be fully prepared for this journey ahead of you so when these times do come, and trust me they will, you are ready.
You know how to tackle them, expect them and can conquer them to change your life forever.
I hope this article helped. If it did, feel free to let me know or share it with someone who you think may need to hear it.
Thank you for reading and chat soon.