weight loss

It’s not easy to stay motivated to lose weight, especially when progress seems slow. If the scale isn’t moving as quickly as you want it to and you need a little distraction to keep you on track, you may want to start rewarding yourself.

You may have heard about rewarding yourself for weight milestones as you reach them (10 pounds, 25 pounds, etc.) but that won’t make you feel better if you haven’t yet reached those milestones, or if you still have a long way to go to reach your goal.

Instead, you can easily stay motivated to lose weight by rewarding yourself for the actions you take each day. For example, set a mini-goal to drink 10 small glasses of water today, and if you do it, you get to buy yourself a new book. Or, set a goal to walk 2 miles after dinner, and if you do it, you will treat yourself to a manicure.

The rewards don’t always have to be things to buy either; you can create fun free rewards like an hour of alone time to soak in a bubble bath, or inviting a friend to your home for lunch, or asking your spouse to watch the kids while you relax for awhile.

If you find that you’re struggling to meet your mini-goals each day and you’re just getting more frustrated, start smaller! Commit to avoiding sugar for the morning; or decide that you will skip your usual glass of soda with dinner and instead drink water or unsweetened iced tea. As you achieve the mini-mini-goals, you’ll feel stronger in tackling the bigger ones eventually.

Also come up with some bigger rewards you can use for those weight milestones we mentioned earlier; perhaps buying a new outfit or taking a day trip somewhere fun. Look forward to those events and know that you will get there soon.

These small rewards will help you stay motivated to lose weight and steadily move toward your bigger weight loss goals.

weight loss

When it comes to weight loss, willpower usually plays a very large role if you want to achieve optimal weight loss.

 Without willpower, you find it all too easy to keep slipping back into old habits. Every little temptation translates into extra calories in your mouth, and extra fat on your hips, thighs and stomach.

Willpower is the inner strength that can help you move beyond old, destructive habits and begin forming healthy new habits. But how exactly do you do this? If you don’t yet have strong willpower, you may be wondering how to develop it.

The best way to start is by first being very clear on what you want to accomplish each day, as well as your long-term goals. Do you have a goal to lose a set number of pounds by a certain date? Have you set an action-based goal to exercise for a certain amount of time each day? Or to avoid unhealthy foods? Developing your willpower can help you stay on track with these new intentions.

When you are faced with a temptation that is contrary to your goals, you are faced with a difficult decision. For example, when your coworker or spouse says, “Let’s go out for burgers” you may want to go, but then you remember that you are trying to eat healthier and you have decided to stop eating so much fast food. Old habits are calling you forward, but you feel conflicted because you really don’t want to eat those burgers! This is where willpower comes in.

If you have strong enough willpower, it can soothe that inner conflict as you say firmly, “No thanks, not today.” If your willpower is weak, you feel almost compelled to eat the foods you don’t really want to eat.

Willpower is nothing more than the ability to make firm decisions that align with your goals, and then follow through with the actions that support your goals. However, here is the key to making willpower work for you. It must be a choice you make from a place of inner power. Rather than saying to yourself, “I can’t eat that”, turn it into an affirmation of your inner power and say, “I choose not to eat that”.

Feel the difference? One of those examples is based on fear, powerlessness and deprivation. The other is based on decisiveness and empowerment.

Developing your willpower to achieve optimal weight loss takes a bit of practice, but the more you keep reminding yourself that you have the power to choose what goes into your mouth, the easier it becomes to say “no thanks” to temptations.

Achieving Weight Loss Motivation

weight loss

We all need strategies to achieve weight loss motivation. When you are on a diet or simply trying to eat better and lose weight, there is a tendency to focus on the negative. 

 Have you ever done that?

Do you find yourself saying  “Darn, I only lost a pound, I was hoping for at least two pounds.”  “I shouldn’t have eaten that bagel yesterday morning, the thing was almost as big as my head.”  “That extra serving of pasta at dinner last night was a bad idea.  Why did I do that?”  “Will this weight EVER come off?  At this rate I won’t reach my goal until I’m 90!”

Sounds familiar doesn’t it?

Focusing on the negative is a chronic habit that almost all of us have developed over time, and it has the power to sabotage your efforts if you don’t do something to stop it.  How?  By making you feel like you’re wasting your time, not making enough progress, you’ll never succeed, and so on.  If you don’t turn those thoughts around, you’ll give up because it will seem too hard.  This is one of the biggest reasons why so many diets fail.  People can’t see the progress they are making, and they lose hope that they’ll ever reach their goal.

Today we’re going to share a fantastic weight loss motivation strategy that can help you stay focused and committed to seeing your goal through to the end.  That strategy is as simple as focusing on the positive.

Don’t dismiss it just yet!  Wait until you see how easy and effective it really is.

Imagine if, at the end of each day, you made a list of all of the things you did RIGHT that day.  How would you feel about yourself and your healthy new lifestyle?


I got up early and worked out, felt great!
I hopped on the scale to see that I’d lost a pound already.
I drank plenty of water all day.
I stuck to my eating plan 90%.
I made time for myself to relax and meditate.
I turned away from that plate of brownies Sarah brought to work.
I was tempted to stop at the drive-thru on the way home, but I didn’t!
I had an extra serving of vegetables at dinner.
I ate almost no sugar today, except for fruit, which is really good for me.

Just reading this list, you can probably feel the power of such an exercise.  Okay, so maybe you don’t always do everything perfectly.  Maybe you slip from time to time and eat something you shouldn’t.  Maybe you skip a workout here and there.  But focusing on those “mistakes” will only make you feel bad, which will make you more likely to slip some more.

You can achieve weight loss motivation by making it a habit to focus on everything you did RIGHT each day, you’ll feel proud of yourself and motivated to keep going despite any little setbacks.  Just be sure not to include any “negatives” on your list.  Notice that we didn’t write on our list, “I stuck to my eating plan 90% and screwed up the other 10%.”  Don’t write, “I lost a pound but I was really hoping for two pounds.”  That only makes you swing back to a negative focus.  Even if you are aware of the negatives, don’t focus on them and don’t write them down.  Simply set those negative thoughts aside and only focus on what you accomplished that day.

Try this powerful and life changing strategy to achieve weight loss motivation. You can use this technique in other ways besides relating to your weight loss; use it for general goal achievement and personal development too!  It makes you feel great about yourself, and that’s really the whole point of trying to improve yourself, right?

weight loss