Losing weight isn’t just about willpower, it’s a journey that involves mindset, strategy, consistency, and sometimes medical support. If you’ve struggled to stay motivated in the past or you’re preparing for a fresh start, this guide is for you. Here’s how to keep your weight loss motivation strong through every stage of your weight loss journey.
How to find the motivation before beginning your weight loss journey
1. Clarify Your "Why"
Ask yourself why you want to lose weight. Is it to feel more confident, improve your health, reduce joint pain, or have more energy for everyday life? What ever your reason, write it down and keep it somewhere visible as a reminder.
2. Set Realistic Goals
Avoid setting extreme or unsustainable targets. Aiming to lose around 0.5–1kg(1–2lb) per week is a safe and achievable goal for most people. Break your targets into smaller milestones, such as walking 8,000–10,000 steps per day or being able to climb stairs without getting out of breath.
3. Prepare Your Environment
Make small changes at home to support your journey. Stock your kitchen with nutritious foods, reduce temptations, and speak to those you live with about how they can support you.
4. Choose an Approach That Fits Your Life
There’s no one-size-fits-all solution. Choose a way of eating and moving that suits your preferences and daily routine. Whether it’s batch cooking, joining a gym or a local walking group, consistency is key.
Maintaining Your Motivation During Your Weight Loss Journey
As you begin making changes, your weight loss motivation may fluctuate - this is completely normal. Here’s how to stay focused:
1. Focus on Non-Scale Victories (NSVs)
Weight is only one measure of progress. Celebrate improvements like better sleep, increased energy, clearer skin, or being able to wear clothes more comfortably.
2. Track Your Progress
You may find it helpful to keep a food diary, log your physical activity, or take regular photos. There are plenty of free apps that can support you with this.
3. Allow Flexibility
Weight loss isn’t linear, and life brings ups and downs. If you miss a workout or enjoy a treat, it’s not a failure. What matters is getting back on track the next day.
4. Be Kind to Yourself
Speak to yourself with the same compassion you’d offer a friend. Self-criticism can hinder progress, while encouragement helps build resilience and long-term habits.
How to Maintain Your Motivation in the Long-Term
Reaching your target weight isn’t the end — it’s the beginning of a new phase: maintenance.
1. Keep the Habits, Not Just the Results
If regular walks and balanced meals helped you lose weight, continue with them. The habits that led to success are the same ones that help you maintain it.
2. Revisit and Adjust Your “Why”
Your motivation may change from weight loss to staying active, managing a health condition, or ageing well. Reconnect with your goals as they evolve.
3. Stay Connected to Support
Whether it’s a friend, local group, or online community, having support can help keep you motivated and accountable.
4. Set New Goals
These don’t have to be weight-related. Consider training for a charity walk, learning new healthy recipes, or improving your strength and flexibility.
5. Plan for Setbacks
There will be times when things don’t go to plan such as holidays, illness, stress, and that’s okay. Having a plan to refocus can help you stay on track in the long run.
When to Consider Mounjaro and Other GLP-1 Medications
For some people, weight loss remains difficult despite consistent efforts with lifestyle changes. This is where GLP-1 medications maybe considered.
Medications such as Mounjaro (Tirzepatide) and Wegovy (Semaglutide) work by helping to regulate appetite and blood glucose levels, making it easier to maintain healthy eating habits.
It’s important to note:
- These medicines are most effective when combined with lifestyle changes, not as a replacement for them.
- Like all medications, they can cause side effects and are not suitable for everyone.
These medicines are most effective when combined with lifestyle changes, not as a replacement for them
Like all medications, they can cause side effects and are not suitable for everyone.
If you’re finding it difficult to lose weight despite your best efforts, and it’s affecting your health or wellbeing, speak to Phlo Clinic. We can help you explore your options, including whether these medications may be appropriate.
Long-term weight loss isn’t about perfection, it’s about progress, mindset, and creating habits that support your physical and emotional wellbeing. Stay patient, celebrate the small wins, and remember that setbacks are a normal part of the process. With the right tools and support, you can stay motivated and achieve sustainable, lasting results.
