I Never Would Have Lost Weight If I Didn’t Do This…

Written by: Ashleigh Tosh



Time to read 7 min

Listen up Goal Planners – because this one is going to hit home – hard.  We all know that sticking to a weight loss journey can be as tricky as resisting an all-you-can-eat buffet. 


Initially, you’re all for it.  That first week you feel revved up.  Determined to make this weight loss journey your minion.  You buy the healthy food.  You download the macro tracking app.  You cull all the unhealthy treats and snacks from your cupboards.  Maybe you even invest in some new workout gear to motivate you to train hard, eat well and smash that goal.


And it works… for the first week.


By week two, you’re still fairly “woo hoo” about the whole thing.  You’ve seen the number on the scale drop, or the measurement of your waist fall, and it feels amazing.  But you’re also starting to miss your favourite treats.  Cravings for chocolate, or crisps, or whatever your big foodie weakness is begin to take hold. You probably find yourself opening the fridge or cupboard, staring into the snack free void, and wishing you had just a little something to cull that craving.


Yet you persevere and don’t give in, after all, your weight loss journey demands your full, unwavering dedication.


By week three, though, your strength of will is being put to the test.  Cravings are stronger, the desire to workout is weaker and your motivation to just – keep – going – is starting to wane.  This is usually the time when that little voice goes, “just take a night off, it won’t make a big difference in the long run.”


And, do you know what, that little voice is right… to a point…


It absolutely, 100% is completely fine to take a night off your diet, so long as it is only ONE night, and you don’t accidentally end up tossing your dreams of weight loss into the fire.


Which, we hate to break to you, can and so often does happen.  One night leads to a weekend.  A weekend leads to a week.  A week leads to two weeks and soon, you’re back at square one.


So just how on earth do you stay inspired to keep moving with your weight loss journey and not against it, especially when cravings and a lack of motivation to exercise come a-knocking?  It can all be a little daunting, don’t you think?


Well, fret not, because we're dishing out some science-backed tips to keep you motivated and on track. Get ready to turbocharge your determination and sprint towards your goals you fabulous bunch!

Credit: TheHealthNerd

Unleash Your Fitness Mojo: Tips and Tricks for Weight Loss Motivation

High Five Motivation

Set Clear and Realistic Goals

Imagine a treasure hunt without a map - bewildering, right?


Setting clear and realistic goals is like drawing that treasure map to guide you. According to recent studies, goal setting significantly enhances motivation and drive.


So, instead of aiming to shed a gazillion pounds overnight (as amazing as that would be), break it down into smaller, achievable milestones. Celebrate each small victory along the way and keep the motivational fire aflame!

Find Your Purpose

In the quest for fitness glory, you need a powerful 'why' as your secret weapon. According to research, your purpose could potentially fall into two categories of motivation – Extrinsic or Intrinsic.

“Extrinsic motivation can kick-start your weight loss in a fast and furious way, but it is much less likely to carry you through to the finish line or to keep you from sliding back. For a more permanent change, you’ll need to muster reasons from within [intrinsic motivation] and allow yourself to become a different kind of person with regards to food than you’ve been to this point. Long-lasting weight loss requires at least some identity change.”

- Glenn Livingston Ph.D.

We highly recommend you read Glenn’s article, Permanent Weight Loss Motivation: What It Takes published on Psychology Today to fully understand the psychology behind these weight loss motivation types.


But essentially, you want to ask yourself, "Why do I want to lose weight?" Is it to improve your health, boost your confidence, or maybe fit into those jeans that have been taunting you from the back of your wardrobe?


Establishing a deep connection with your purpose will fuel your motivation rocket. Consider jotting it down, sticking it on your fridge, or setting it as your phone wallpaper - a constant reminder when temptations strikes.

Keep Tabs on Your Progress

Progress Tracker

Tracking your progress is like having your very own inner cheer squad rooting for you. And guess what? Science supports this too! A study published in the Journal of Medical Internet Research reveals that self-monitoring significantly boosts motivation and leads to greater weight loss.


Grab a notebook, start a food journal, log your workouts, or explore a fitness app. Witnessing your progress unfold is like unwrapping a gift - each milestone deserves a victorious happy dance!

Build Your Support Squad

You've heard the saying, "You can't do it alone!" Well, this is especially true for a weight loss mission. 


You see, finding your tribe on a weight loss journey can work wonders for your motivation.


Reach out to friends, join weight loss communities (not to brag but the Goal Plans one is epic), or even find an accountability buddy. The British Psychological Society highlights the significance of social support in enhancing motivation, making it easier to stay committed to your goals.


So, gather your cheerleaders, share your victories and challenges, and let their positive energy catapult you towards success!

Spice Up Your Routine

Who says you must follow a monotonous regimen? Certainly not us here at Goal Plans! Keeping your fitness routine fresh and exciting is the key to long-term motivation.


Experiment with a variety of activities like dancing, swimming, or kickboxing. Not only will this keep things interesting, but it'll also engage different muscle groups, making you feel invincible.


And hey, trying out new healthy recipes can add a delightful twist to your diet - salads don't have to be yawn-worthy, right? (You also don’t have to live off just salads with Goal Plans in your corner, FYI!)

Treat Yourself (But Not with Food)

Spa Day

You've worked hard, so it's time to indulge yourself. Nope, we're not talking about diving into a pint of ice cream or a bag of crisps (tasty though they might be). We're referring to non-food rewards, Goal Planners!


In fact, the Journal of Consumer Psychology states that rewarding yourself helps reinforce positive behaviours, keeping you motivated. So go on and treat yourself to a spa day, purchase a small gift, or carve out some 'me time' for a relaxing bath.


Celebrate your achievements guilt-free because guess what? You're worth every single bit of it!

Stay Positive and Persevere

Picture this: you're climbing a mountain, and oops, you slip and skid a few steps downward. Do you pack your bags and roll right back? Absolutely not!


Just like any journey, setbacks occur on your fitness expedition too. The key to staying motivated is maintaining a positive mindset and persevering.


Focus on the progress you've made rather than dwelling on the occasional slip-up. Remember, Rome wasn't built in a day, and your dream weight loss won't be either. Move forward with a smile and remember it’s just as much about the journey as it is the destination.

Final Thoughts…

Congratulations!  You've reached the finish line of our motivational marathon.


So, as you embark on your weight loss journey, remember to set clear goals, find your purpose, surround yourself with a supportive community, track your progress, inject variety into your routine, reward yourself along the way, and always keep a positive outlook.


Remember that motivation may ebb and flow, but armed with these tips, you're equipped to conquer any obstacle in your path.


We’re going to leave you with one final thought from Glenn Livingston PhD:

“To lose weight for good, you must become a different person around food (and possibly exercise) than you’ve ever been before. This isn’t nearly as difficult as it sounds, and it’s perfectly OK to start the journey based solely on external forces, then cultivate internal motivation later on.”

- Glenn Livingston Ph.D.

Now go get it Goal Planners 😊

Ashleigh Tosh

Ashleigh Tosh

Wordsmith, bookworm, and avid food enthusiast. With a background in broadcast journalism, she has been writing for the health & wellness sector for a decade. Ashleigh is the lead copywriter at MuscleFood, feeding her passion for all things food and fitness. When she's not writing or typing away, you might find her sweating it out in the gym, exploring culinary creations in the kitchen, or conquering Scottish Munros.