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Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Updated: Aug 23, 2022

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

As Ted Lindsay puts it, “I always believed if you take care of your body, it will take care of you.” Losing weight is not a stress-free task, especially for those who have carried that extra burden for years.

A partial or complete metamorphosis will require a grueling effort from an individual, whether male or female, young or old.

So, to make it happen, you must first understand how to stay motivated to lose weight during extreme food cravings or stress.

Only then will your weight loss journey be more vitalized and beneficial. To keep up with the task, we will discuss how you can cope with transforming into an attractive personality.

Smart Tips for Weight Loss Transformation

Getting incentivized through tips is a great way to keep yourself motivated while on the weight loss journey. More so, your journey becomes smoother and more efficient. The right weight loss motivation can do wonders for you!

If you want to stay motivated to lose weight, here are 15 weight loss motivation tips to achieve your optimum body weight:

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Exercise regularly

Exercise regularly is the most important thing you can do for your health. It helps to improve your cardiovascular health, reduces the risk of developing obesity and type 2 diabetes, and helps to reduce stress levels.

Physical activity also helps to increase levels of endorphins, which are hormones that have mood-boosting effects. In addition, exercise can help to improve your sleep quality, which is another crucial factor in weight loss.

How much weight you lose will depend on how often you exercise, the intensity of your workouts, and other factors such as diet and sleep. However, moderate exercise can significantly impact your weight loss journey.

If you have an exercise routine, make sure to stick to it. If you don’t have one, now is the time to start!

Exercise plan:

-Start by walking for 30 minutes every day. If you can’t walk for that long, start with 15 minutes and work your way up.

-Add in other types of activity such as jogging, biking, or swimming.

-Gradually increase the intensity and duration of your workouts as you become more fit.

-Aim for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise.

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Set Attainable & Realistic Goals

The second step would be to focus on setting attainable and realistic goals. This means that you shouldn't be looking to drop 20 pounds in two weeks because it's impossible and will only make you feel terrible when you don't reach your goal.

Instead, focus on setting smaller goals you can realistically achieve in the short term. This could be like losing 2-3 pounds per week or cutting out processed foods from your diet.

Achieving small weight loss goals will give you a sense of accomplishment and help keep you motivated to continue working towards your more significant weight loss goal.

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Measure Your Progress

Keeping your progress in check is another crucial tip in achieving your weight loss goals. At times, you must be following a strict plan but cannot achieve the desired results, and it can be due to some issues related to your approach.

Ensure you opt for a consistent weight checking method with a machine to see the changes. Another issue related to weight loss is the mirror effect.

The mirror can play some mind games with you; for instance, noticing minor changes after a couple of weeks will be difficult and won’t be visible easily.

However, you can take measurements and photos of your body. This will help you overcome the mirror effect while augmenting weight loss change. Also, it would be best if you showed some patience as this process is long and tiresome.

Reward Yourself

Weight reduction is a predicament, only to be accomplished through untiring efforts and rewards. Some of the most complex decisions you will make are relinquishing your favorite foods, such as French fries, soft drinks, cookies, and other calorie-based cuisines. Also, your regular exercises will add up to your daily routine.

But amid all these, you will need some self-appreciation in rewards and fun, no matter how tiny. You can plan a trip or a visit to any aspiring location. This will help you realign with your tasks and render positive behavioral changes within you.

If your exercising routine is hectic, try taking a relaxing bath or going to a spa for a change. You can also go to the movies for some enjoyment. Do make sure that your rewards are economical and well-managed.

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Get Help Professionally

If you face any issues during the weight loss program, don’t hesitate to consult a doctor or a nearby hospital. Individuals who seek knowledge and are more confident are more likely to lose weight quickly.

Professional help will also be necessary if you are addicted to some substance or have some eating disorder. These specialists will help you change your lifestyle and set realistic goals for weight loss.

If you want to visit a clinic, ensure that the doctor is well-versed in weight loss transformation and the staff is experienced in handling routine activities.

Alternatively, they can help you reach your objectives easily, like reducing weight loss during pregnancy, stressful times, and other problematic situations. They will also develop a personalized plan to help you achieve your weight loss goals.

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Find A Fitness Friend

Have a fitness friend next to you who can help you get back on track when you think that your motivation is drying out.

They help in making tough sessions more pleasurable and more manageable. Moreover, they help make your weight loss efforts more exhilarating and fun-oriented.

Choose A Customized Diet Plan

While preparing for a weight loss program, try to have a customized diet plan that fits your daily schedule and keeps you energized throughout the day. You can either make it yourself or talk to an expert nutritionist.

Stay motivated is a challenging task and requires mindfulness. So, if you ever detract from your way, try to consult a friend or perform some fun activity, like playing board games, watering your lawn, or jogging with your pet.

Below are some pointers that you can use to reach your fitness goals.

  • Portion control; use smaller plates with few portions of the meal.

  • Calorie-reduction; keep a diary and track your daily consumption routine. Check your calorie intake regularly. If it increases, then ensure that your diet plan is modified accordingly. For instance, excess sugar can hamper your weight loss program. Also, reduce salt and other unhealthy snacks.

  • Become a natural-food consumer, i.e., have lots of fruits and vegetables daily.

  • Reduce oily foods, such as fried foods, chips, cakes, etc.

  • Consume plenty of water during the day.

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Avoid Weighing Yourself Daily

Try not to weigh yourself daily. It’s good that you check your weight once a week or keep track of your weight loss. Keeping a weekly routine checkup will help you adjust to your weight changes.

For instance, it is not a disappointment if you lost 8 kgs a couple of weeks ago but gained 2 or 3 kgs in the current week. It can be implied that your fats are converting into muscles, which is a good sign to stay motivated.

Document Your Journey

Jotting down your weight loss program is a great way to keep yourself motivated and energized. This technique helps ensure that you are on the right track and, if required, you can alter the program in any way.

For instance, if you are stuck in the middle of your weight loss journey due to some issues, see if you have made any errors.

You can keep a journal or take photos of yourself to remind yourself of your accomplishments. Lastly, keep track of your meals and reward yourself accordingly.

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Adjust Your Environment

According to Spiewak, your surroundings must help you make the right weight-loss decisions. You can accomplish it by:

  • Have proteins, fiber, and carbohydrates to maintain your weight.

  • Keep your exercise gear beside your bed to motivate you to exercise first thing in the morning.

  • Choose foods and beverages that help in a variety of advantages.

  • Make a list before going shopping for your weight loss program. It will help you to have some fresh air and make friends.

Expect Delays

When you commence your weight-loss program, know that there will be setbacks, and you will make mistakes. There can be situations when you don't feel motivated to complete your workout program, but take heart in the fact that you started one.

Allow yourself to indulge in something sweet, but don't consume a whole bag of cookies. Prepare for setbacks, but don't allow them to spiral out of control, obliterating all of your time, energy, and work.

In addition, a weight loss plateau is something you should be prepared for. It occurs when your body doesn't lose weight after a few weeks of continuous workout and dieting.

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

Eat Your Meals On Time

According to research, individuals who eat lunch on irregular periods lose less weight than those who have scheduled dining time. So, eat gently and at the proper time to stay energized and motivated for your weight-loss program.

Eating healthy foods helps maintain blood sugar levels, further reducing food cravings. Also, it is essential to have a light dinner as your body requires less energy to function at night.

To maintain a healthy weight, have breakfast like a king, lunch like a prince, and dinner like a pauper.

Try to eat fewer calories than you burn so that your body can start using stored fat for energy. In addition, to achieve a healthy weight, a proper weight loss plan is essential to have healthy meals and healthy habits.

Food journaling is an excellent way to monitor your eating habits. It also holds you accountable for your choices and lets you know when you need to change your diet motivation.

A food journal helps you to stay motivated to lose weight as it:

-Reduces the risk of weight regain

-Boosts your confidence level

-Helps you make better food choices and eat a healthy meal

-Eliminates the need for fad diets

In addition, counting calories keeps you staying motivated on your weight loss journey as it:

-Lets you know how many calories you are eating

-Allows you to make better food choices

-Shows you how many calories you are burning

-Helps you reach your weight loss goals

Chat During Your Weight Loss Program

Getting motivated in a weight loss program is an essential factor. However, if you cannot meet up with your instructor, then have telephonic communication over the phone.

According to research, people who receive support over calls lose as much weight as those who take help in person. Each individual has a different session period; some spend 15 minutes while others undergo half-an-hour sessions.

Support group meetings are also considered to help lose weight. In these meetings, individuals get a chance to share their experiences and learnings.


Following a weight-reduction program, you must change your attire regularly. There are many reasons for this action: keeping yourself fit and healthy in challenging circumstances.

Also, your psychological state remains intact. Secondly, your waist is also kept in check, which aids you in your shopping!

Avoid unhealthy foods

When you are trying to lose weight faster, it is evident that you will have to give up on your favorite unhealthy foods. This is one of the most challenging parts of weight reduction. However, keeping your goal in mind and considering the long-term health benefits is essential.

Consuming unhealthy foods will only sabotage your efforts and make you feel guilty. Healthy eating habits will help you lose weight and improve your overall health. So, avoid processed foods, sugary drinks, and unhealthy fats.

These smart tips will help you stay motivated while losing weight. Try to follow as many as possible to witness better and faster results. Remember, weight loss is a journey, not a destination. So, take your time, be patient, and enjoy the process!

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

What is the best way to stay motivated to lose weight?

It is essential to have a clear and attainable goal when trying to lose weight. This will help you stay motivated throughout the process. Try setting small goals first, such as losing 5 pounds a month.

As you achieve these goals, you can set larger ones. Reward yourself for reaching your goals to help keep yourself motivated. For example, you could allow yourself to buy a new outfit once you get your goal weight.

Having a weight loss plan and sticking to it is also crucial. This plan should include healthy eating and exercise habits. You may consider joining a weight loss program or working with a personal trainer to help you stay on track.

Finally, make sure to avoid unhealthy foods and temptations. This will help you stay focused on your goal. If you do slip up, don't be too hard on yourself. Just get back on track and continue working towards your goal.

It is essential to have support from family and friends when trying to lose weight, which can help you stay on track and motivated.

Top 15 Smart Tips to Help You Stay Motivated While Losing Weight

How can I stay motivated to lose weight without seeing results?

One way to stay motivated while losing weight is to focus on how you feel rather than solely on the number on the scale. For example, you may notice that your clothes fit better even if the scale has not changed much.

Other signs of losing weight include increased energy levels, better sleep, and improved digestion. It is also important to remember that weight loss is a slow and gradual process, so it is not unusual to not see results for several weeks or even months.

Try to make a food journal to monitor your food intake and weight loss progress. This will help you see how far you have come and can be a motivating factor when you feel like you do not see results.

Finally, talk to your doctor or a registered dietitian if you struggle to stay motivated. They can provide you with additional tips and support.

Some Statistics on Weight Loss to Lift Your Motivation Levels

Weight Loss Percentage Throughout The World

According to a report printed in Obesity Reviews back in 2017, obese individuals are increasing, and more people are reporting trying to lose weight.

Below is a short description of people who are in the process of losing weight around the world.

  • North America: 44%

  • East Asia and the Pacific: 33.1%

  • Europe and Central Asia: 31.5%

  • The Middle East and North Africa: 26.8%

  • South Asia: 25.6%

  • Latin America and the Caribbean: 20.6%

  • Africa: 16.6%

Global Need For Weight Loss

  • 40% of adults are overweight in the USA, while another 32% are overweight.

  • 1.9 billion people worldwide are above the weight limit per age. Alternatively, 650 million people are obese.

  • Obesity will cost around 5 to 14 percent of global health expenditure between 2020 and 2050.

  • Japan has the lowermost rate of obesity (3.7%) among the OECD countries, much lower than the global average of 19.5%.

  • The USA and the West have the highest obesity rates (22.6%).

  • The UK had the best success rate (40.54%) during the epidemic, and the US had the worst (27.71%) while measuring obesity.

  • Over 44 million Americans go on a diet each year.

  • According to detailed research conducted between 2013 and 2016, 49.1% of the adult population in the US attempted to reduce weight in the preceding year.

  • Depending on your method, they are reducing weight ranges from $155 to $546 per kg. Methods include oral medication, diet items, or diet programs.

  • Obesity in children has risen since 1970, while adolescent obesity has tripled.

  • Nutrition-related diseases are responsible for 678,000 fatalities in the US each year.

  • Nutrition-related disorders will cost the US over $800 billion each year.

  • Your health and weight loss can improve drastically if you exercise as little as 10 minutes per day.

How Can Overweight And Obesity Levels Be Reduced?

Obesity is an issue that is preventable and can be reduced easily. Healthy diets and regular physical activity are the most accessible, available, and cheap options. Also, changing lifestyles and behavioral patterns can affect the degree of fat reduction.

To reduce weight, individuals need to limit fat and sugar intake and increase natural foods, such as fruits, vegetables, legumes, whole grains, etc. Also, they can engage in physical activity.

Businesses can also play their role in manufacturing low-sugar products, ensuring the availability of healthy food choices, and reducing fat and other risky contents in processed foods and beverages.


We hope this comprehensive guide will help you cope with the weight reduction process and help you stay motivated in your weight loss journey.

Some tips include exercising, rewarding yourself, getting a pet, documenting your weight loss program, etc. From a global perspective, obesity and being overweight are problems that can be dealt with using the methods mentioned above, i.e., diet, exercise, etc.


How can I lose weight in 2 weeks?

You can lose weight by reducing your calorie intake and increasing your physical activity levels. Eat more fruits, vegetables, lean proteins, and whole grains, and avoid sugary drinks, fast food, and processed snacks. Aim to exercise for 30 minutes every day.

If you want to lose weight fast in 2 weeks, you need to be dedicated to your goal. Avoid temptations and stay on track with your healthy eating and exercise plan.

What is the best way to lose weight and keep it off?

The best way to lose weight and keep it off is to make long-term lifestyle changes. This means eating healthy foods, reducing calorie intake, and being physically active. You may also need to change your lifestyle, such as sleeping more, to lose weight and keep it off.

If you are motivated to lose weight, make a plan and stick to it. Set realistic and achievable goals and make changes you can maintain over time.

How much weight can I lose in a month?

It is safe to lose up to 2 pounds per week, which means you can lose up to 8 pounds monthly. If you are very overweight or obese, you may be able to lose more weight at first. However, losing weight slowly and safely is essential to avoid health complications.

You must be dedicated to your goal to lose weight in a month. Try to eat healthy foods, reduce calorie intake, avoid unhealthy habits, and be physically active. Avoid fad diets and crash diets, which can be harmful and difficult to maintain.



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