How to get motivated to lose weight

By: Dan Carpenter

How to get motivated to lose weight if you’re feeling depressed


Here are the 4 steps we suggest to get out of a rut and initiate weight loss: 


  • Create a plan – having a solid plan in place is the first step towards action.
  • Take action – get the ball rolling with action, you’ll find that this will.
  • Use the carrot and the stick – move towards a goal/ideal bodyweight, whilst moving away from the worst case scenario, (further weight gain and serious health decline for example). 
  • KISS – Keep It Simple, Stupid! Don’t over-complicate things, create a plan thats simple on paper, convinient and straight forward to execute. 


Psychology of weight loss motivation


Sustained weight loss is not easy. This statement is quite well backed by the literature in terms of weight loss maintenance success (1) 20% of people are able to maintain at least 10% drop in weight for 1 year. Although it is difficult to achieve, it’s important to know that it’s not impossible and it gets easier over time. 


According to research (2&3) here are the common traits that those who are able to lose weight and keep it off share in common;


  1. Internal motivation to lose weight. 
  2. Awareness, reflection and monitoring of lifestyle behaviours and habits. 
  3. Engaging in regular (daily) physical activity. 
  4. A calorie-controlled diet high in protein, fibre and micronutrients.
  5. Significant (noticeable) initial weight loss.
  6. Setting a self-determined (realistic) goal weight. 
  7. Adopting a regular meal pattern/rhythm..
  8. Social support.
  9. Psychological strength and stability (better coping strategies and ability to handle life stress, Self-efficacy, Autonomy, Assuming responsibility in life).


Creating the right mindset requires an understanding of the process, setting realistic expectations and clearly defining your goals.


Weight loss happens when a consistent energy deficit is achieved. As simple as this sounds, there are many complex lifestyle and behavioural factors that influence energy balance which can be notoriously difficult to change. 


Sustained weight loss is a long journey of ups and downs and experiencing disappointment or failure along the way is a crucial part of the journey. A long term mindset is far superior for successful weight loss compared with a short term “quick fix” mentality.


Getting support and encouragement from your close friends, family and work colleagues is crucial. Having an experienced and competent coach or mentor that can guide you through the process can be the difference between success and failure.


Why can’t you stay motivated to lose weight?


For most people, the motivation to lose weight is fleeting. It often lingers in the background, then bubbles to the surface (usually following a trigger event). Unfortunately, motivation for weight loss often dissipates before the journey even begins. For those who start the journey, if the results they expect aren’t achieved quickly, or it’s harder than expected, or temptation leads them astray, or they fall into self-sabotage, they will often get frustrated, demoralised, demotivated and ultimately give up the whole endeavour. So how do we combat this usual state of affairs? Here are a few techniques we implement when working with weight loss clients;

9 ways to commit to weight loss


  1. Define your goals
  2. Set realistic expectations
  3. Evaluate your priorities
  4. Create a process-oriented plan
  5. Become accountable
  6. Find your deeper why 
  7. Commit to consistency
  8. Break it up into phases 
  9. Implement flexibility


If you’re looking for some fitness motivation, our expert trainers are here. Our London Mayfair gym space and training methods are proven to give exceptional results. If you’re interested in learning how our training program could help you, read our four pillars of training ebook for free.

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