How to Stay Motivated on Your Weight Loss Journey

Posted: 8/21/21Updated: 7/15/23By Jason Richardson, MD

Losing weight can be tough, but staying motivated can make all the difference. Here are some tips to help you stay on track and reach your goals:

1. Set realistic goals

Losing a lot of weight takes time, so set small, achievable goals for yourself. For example, instead of aiming to lose 50 pounds in two months, try losing 5-10 pounds per month. This way, you'll feel accomplished and motivated as you reach each goal.

2. Find a buddy

Having someone to support and encourage you can make all the difference. Find a friend or family member who is also trying to lose weight and keep each other accountable. You can even join a weight loss support group online or in your community.

3. Reward yourself

Treat yourself after reaching a goal or milestone. It doesn't have to be anything big - maybe a movie night. Just make sure it's something that motivates you and helps you stay on track.

4. Track your progress

Keeping track of your weight loss journey can help you see how far you've come and keep you motivated to continue. Use a food journal or an app to log your meals, exercise, and other healthy habits. This will also help you identify any patterns or triggers that may be holding you back.

5. Don't compare yourself

Everyone loses weight at their own pace. Don't compare yourself to others or get discouraged if you're not losing weight as quickly as someone else. Focus on your own progress and celebrate your achievements.

6. Get active

Exercise is a great way to boost your mood, energy levels, and motivation. Try different activities until you find something you enjoy, such as walking, swimming, or dancing. Just make sure to stay active for at least 30 minutes most days of the week.

7. Stay positive

Your mindset plays a big role in your weight loss journey. Surround yourself with positive people and thoughts, and try to focus on the progress you've made instead of the goals you have left to achieve. Remember that setbacks are normal - just keep moving forward and learn from any mistakes.


Losing weight takes time and effort, but it's worth it for your health and well-being. By setting realistic goals, finding a buddy or support group, rewarding yourself, tracking your progress, staying active, and maintaining a positive mindset, you can stay motivated on your weight loss journey. Remember that every little step counts, so keep pushing forward and celebrate your achievements along the way.