How to Stay Motivated for Weight Loss

Overview

Many people can gather up enough motivation to start a weight loss program, but as the process progresses staying motivated can become a challenge. Influences from society, friends and family may hinder your efforts and the more obstacles you face, such as plateaus in your loss, the more discouraged you can get. The key is to stay positive and seek those people and things in your life that make weight loss worth the effort.

Step 1

Weigh yourself regularly to track your progress. Once per week is sufficient to learn if your hard work is paying off or if you need to adjust your diet and exercise plan.

Step 2

Exercise on a daily basis. This doesn't have to be a full workout every single day, but do engage in some type of physical activity. Exercise increases endorphins, or "feel-good" hormones, in the brain, helping you to have a more positive outlook.

Step 3

Allow yourself to enjoy your favorite foods in moderation. If you love chocolate, don't eliminate it. Eat a piece or a portion of a chocolate dessert twice a week. This will keep you from feeling deprived and giving up on weight loss.

Step 4

Surround yourself with positive people who support you in your weight loss efforts. Join a weight loss group or find friends with similar goals so you can share frustrations and joys with someone who understands your perspective.

Step 5

Try new foods to make your eating plan more exciting. Enjoy healthy grains such as quinoa, or go ahead and buy that exotic fruit you've never tried before.

Step 6

Add new types of exercise to your routine to keep your workouts fresh and to challenge your body for continued weight loss. Try a new ethnic dance class or join a club for your favorite sport.

Step 7

Reward yourself for weight loss successes both big and small. Choose nonfood rewards. They can be as small as a new bottle of nail polish or as big as a massage. Give yourself some type of reward for each 5 lb. loss.