How to Get the Motivation to Lose Weight

Step 1

Write down a specific weight loss goal. Wanting to be fit is too vague to get you motivated. A better goal would be to lose 25 lbs. in five months so that you can look great for your high school reunion, for example. A good goal defines what you want, why you want it and when you want it to occur.

Step 2

Weigh yourself daily or weekly. When you begin a weight loss regimen, seeing proof of your efforts on the scale is exciting.

Step 3

Imagine that you are exercising and enjoying yourself. Just psyching yourself up can help to get you started.

Step 4

Start your weight loss program by promising yourself that you will stick with it for at least 30 days. After 30 days, your chance of success skyrockets because 30 days is the magic number to ingrain your behavior in your brain’s neural pathways, says Dr. Lawrence Perlmuter, psychology professor at Rosalind Franklin University of Medicine and Science, on the Fitness Magazine website.

Step 5

Make small, steady progress during the first week so that you don’t sabotage yourself and so that you can stay motivated. Maybe you can take a walk after dinner or substitute a piece of fruit for potato chips at lunch. You can be more ambitious later.

Step 6

Avoid tempting situations during your first week of your weight loss plan. Eat dinner at home and work out in the morning before you have a chance to talk yourself out of it.

Step 7

Change your inner dialog. Instead of telling yourself that you should exercise and eat healthy, tell yourself that you want to exercise and eat healthy.

Step 8

Clean out your kitchen pantry by getting rid of all the unhealthy food.

Step 9

Change your behavior. If you eat junk food late at night, for example, come up with a different activity that replaces that behavior.