how to stay motivated on a diet

8 Tips On How To Stay Motivated On A Diet

Starting a new weight loss journey can be both exciting and challenging. At first, you may find the weight falls off, but at some point, you may not see much progress. When this happens you may be feeling like all your efforts are pointless. This is when you will need your motivation to be on point. Keep reading for our top tips to stay motivated to lose weight.

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How many times have you heard about someone starting their diet, they’ve seen some results but for whatever reason, they haven’t quite made it to the finish line?

It’s understandable that life can get in the way, external pressures can become overwhelming and the diet gets pushed to the sidelines. Or equally as common, they have reached a plateau and decided their plan doesn’t work anymore.

Whatever the reason, many people find this aspect of dieting and weight loss particularly challenging. However, it’s important to remember that you’re not destined to fail.

Regardless of how many times you have stopped and started a diet, you can lose weight. The key thing is not to give up! Get back on plan, keep pushing through and you will start seeing and feeling results.

To help keep you on track with your weight loss goals, I’m highlighting the best methods on how to stay motivated on a diet.

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8 Tips On How To Stay Motivated On A Diet

One of the biggest battles you will experience while on a diet will be your willpower and motivation.

I completely understand that external factors can play a big part in this. I have lived through it myself. And typically when I am stressed I turn to comfort foods as a coping mechanism. Although, everyone knows this isn’t healthy and will lead back into the cycle of gaining weight.

With this in mind, I have a few tips on helping you to remain motivated to lose weight and to achieve your goals.

Pick A Weight Loss Plan That Suits Your Lifestyle

The more we enjoy something the more we want to do it. Picking a weight loss plan that you enjoy and fits well into your current lifestyle will help you to remain motivated to lose weight.

Of course, it can be a minefield out there. There are countless programs designed to help you lose weight. Some are genuine and focus on health and fitness. While others fall under the fad diet or restrictive diet brackets.

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In recent years, low-fat diets and low carbohydrate diets have become more prominent. However, regardless of low fat or low carb diet, the main ingredient to successful weight loss is reducing your calorie intake.

This doesn’t mean you have to restrict yourself to 1200 calories per day, or completely eliminate a food group. That’s pretty miserable, and I’ve been there!

In fact, seriously low-calorie diets, or denying yourself certain foods have been linked to weight gain. Once you stop these types of restrictive diets and start eating normally, you can regain all the weight you’ve lost and more. This is the yo-yo effect and it will certainly not help you to remain motivated to lose weight.

So what kind of plan should you look for to help you remain motivated to lose weight?

This will typically depend on your personal preferences. However, some pointers to consider in a plan include:

  • Reducing your calories
  • Reducing your portion sizes
  • Avoiding fried foods, processed foods and unhealthy snacks
  • Increase your amounts of fruit, vegetables and lean meats

You can create your own plan using the principles above. If you wish to do this it’s worth finding out how many calories and your macro breakdown that you should stick to that will encourage your body to lose weight.

If you feel like you need some more guidance and structure, you can, of course, sign up to a number of plans that will help to educate you about what your body needs such as The Body Coach 90 Day Plan or James Smith Academy.

I’ve had great success using the Body coach 90 day plan, you can read about my experience here.

Focus On Your Goals And Track Your Progress

One of the most important factors when trying to lose weight is setting a goal and tracking your progress. Of course, it’s crucial to have an end goal in mind, but you should also focus on the small goals that will lead you to the end result.

Your end goal can be as simple as losing 10lbs or being able to do full bodyweight push-ups, to something a little more complex like completely changing your body composition.

But having weekly goals of how you will achieve your end results will help you stay motivated on a diet.

These weekly goals can be anything like:

  • Walking 10,000 steps per day for the next week
  • exercising 5 days in the next week
  • Cutting out alcohol for the next 7 days
  • Eating vegetables with every meal
  • Eating fruit as snacks instead of less healthy options
  • Drinking at least 2 litres of water per day
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Once you have a clear focus for your goals, it’s important to track your progress.

A great way of doing this is taking note of your starting weight, measurements and taking photos from front, back and side view.

Every month or so, record your current stats and take new photos to compare. Sometimes you may not see much movement on the scales, which can be demotivating, but you may notice changes to your measurements or photos.

I love this weight loss diary. It has a meal planner, measurement and weight loss tracker, and an exercise planner. There are also sections to count your daily water intake and vegetable counters to remind you to fill out your meals with healthy vegetables.

Remember Why You Wanted To Lose Weight

You obviously started your diet for a reason. And sometimes when we feel like we’re not getting results it’s all to easy to throw in the towel. However, to stay motivated on a diet it’s important to keep reminding yourself why you started in the first place.

Did you start your diet to lose weight? Did you want to feel healthier? Lead a healthier life? Get into clothes you haven’t worn in a few years? Improve your fitness levels? Decrease your body fat percentage?

What was your reason for starting your diet?

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Now that you’ve remembered, write that down and stick it to your fridge. Place a little reminder in your bathroom or bedroom and make a note of it on your phone.

Seeing reminders around the house and on your personal device will help you to remain motivated to lose weight and keep you on track to achieve your goal. Especially when you feel like things aren’t happening for you.

Have Realistic Expectations

We all have expectations for our weight loss goals. But here’s the thing, they need to be realistic. If you think you can lose 50lbs in a month, that’s not really achievable.

Having realistic expectations of what your body can do and how quickly that can happen will help you to be consistent and stay motivated on a diet.

An example of a realistic expectation for weight loss would be to lose 1lb per week. This is achievable.

Having a realistic target like this means you won’t fall victim to setting your sights too high and feeling ashamed or guilty for not reaching an unrealistic target.

Keep A Weight Loss Diary

How to stay motivated on a diet is one of the most frequently asked questions I receive. One of the biggest tips I regularly suggest is keeping a weight loss journal.

You will face many ups and downs on your weight loss journey but by keeping a diary of all these experiences you can go back to really see how far you have come.

I often find this very inspirational and motivational, and it will likely give you the nudge you need to keep going.

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Celebrate The Wins

I really can’t scream this enough. But when you have been working on controlling your diet, and you’ve started to feel demotivated, sometimes it’s easy to forget your successes.

These could be relatively small things like getting better sleep or bigger achievements like your clothes fitting better.

Look back over your journal and pinpoint your wins. Celebrate them. That doesn’t necessarily mean to eat everything in sight, or down a bottle of wine. But do something constructive like plan a day trip or a weekend away to treat yourself. Or even share your wins with some close friends.

This can really give you a boost and help you remain motivated to lose weight.

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Find Support

No man (or woman) is an island. We can’t do everything ourselves. Therefore, it’s important to surround ourselves with like-minded individuals. One of the most important tips on this list is to find a solid support network.

Your network will pick you up when you’re feeling low, celebrate with you when you have a victory and they will also help you to stay motivated on a diet.

Make A Commitment

Finally, the biggest tip I can offer you to help you remain motivated to lose weight is simple. Make a commitment to yourself.

As the saying goes, you are the most important investment that you will ever make. It’s true.

Make a commitment to improve yourself each and every day. Commit to your diet and follow through on your goals.

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Remind yourself why you started your journey and commit to investing in yourself. Reach out to your support network, share with family and friends, and believe in yourself.

Staying strong with your commitment will help you to stay motivated on a diet and achieve your end result.

Conclusion

Starting a new diet can be a challenge, but also an extremely exciting venture. You will start to see and feel changes in your body. But sometimes it’s hard to stay motivated.

I’ve shared my 8 tips on how to stay motivated on a diet to help you remain focused on your goals and achieve the body you desire.

Picking a weight loss plan that suits your lifestyle will help you to stay motivated, consistent and avoid yo-yo dieting.

Some of the best points to consider for a weight loss plan include:

  • Reducing your calorie intake
  • Reducing your portion sizes
  • Avoiding processed foods
  • Eating a healthy amount of fruits, vegetables and lean proteins

Focusing on your goals and tracking your progress will help you to visualise your starting point, current position, and what you want your end goal to be. Having mini goals such as walking 10,000 steps per day or drinking 2 liters of water per day will help you to stay motivated to reach your end goal.

Remembering why you wanted to lose weight in the first place will help you to stay motivated on a diet. Place reminders around your home and on your phone to stay on track to achieve your goal.

Setting a realistic expectation for your efforts will also help you to stay motivated on a diet. Your expectations should be achievable, like losing 1lbs – 2lbs per week. This means you won’t fall victim to the cycle of shame and guilt for not reaching an unrealistic target.

Celebrating your wins and treating yourself in a constructive way will help you to remain motivated and stay on course to reach your goals.

Do you have any other tips on how to stay motivated on a diet? Share them below in the comments!

8 tips on how to stay motivated on a diet
how to stay motivated on a diet

How do you stay motivated on a diet?

1. Pick a weight loss plan that suits your lifestyle
2. Focus on your goals
3. Track your progress
4. Remember why you wanted to lose weight in the first place
5. Set realistic expectations
6. Keep a weight loss diary
7. Celebrate your achievements
8. Find a support network to rely on

What kind of plan should you look for to help you stay motivated on a diet?

This will typically depend on your personal preferences. However, some pointers to consider in a plan include:
– Reducing your calories
– Reducing your portion sizes
– Avoiding fried foods, processed foods, and unhealthy snacks
– Increase your amounts of fruit, vegetables, and lean meats
You can create your own plan using the principles above. If you wish to do this it’s worth finding out how many calories and your macro breakdown that you should stick to that will encourage your body to lose weight.
If you feel like you need some more guidance and structure, you can, of course, sign up for a number of plans that will help to educate you about what your body needs.

What goals can help you stay motivated on a diet?

Having weekly goals of how you will achieve your end results will help you stay motivated on a diet.

These weekly goals can be anything like:

– Walking 10,000 steps per day for the next week
– Exercising 5 days in the next week
– Cutting out alcohol for the next 7 days
– Eating vegetables with every meal
– Eating fruit as snacks instead of less healthy options
– Drinking at least 2 liters of water per day

What is a realistic target to lose weight?

If you think you can lose 50lbs in a month, that’s not really achievable.
Having realistic expectations of what your body can do and how quickly that can happen will help you to be consistent and stay motivated on a diet.
An example of a realistic expectation for weight loss would be to lose 1lbs – 2lbs per week. This is achievable.
Having a realistic target like this means you won’t fall victim to setting your sights too high and feeling ashamed or guilty for not reaching an unrealistic target.

12 thoughts on “8 Tips On How To Stay Motivated On A Diet”

  1. Really nice tips! Remembering the “why” and drinking a lot of water are great motivators for me. 🙂

  2. Great advice for staying motivated! I especially find a support network to be helpful. I’d like to add that Intuitive eating is also great for your physical and mental health.

  3. Gina Abernathy

    Thanks for your tips. Dieting is hard and very challenging. Having your family and friends supporting you is very encouraging and very motivating.

  4. These are all useful and sustainable tips. Drinking a lot of water and nutrition logging have been most effective for me, and of course understanding portion control and eating when hungry.

    1. Louise O'Boyle

      Aw no, that’s really not good for you at all! Definitely find a plan that works for you and doesn’t restrict your calories to an unsustainable amount. Good luck on your journey

  5. Super amazing tips and a breakdown on how to stay motivated. I loved how you included “This doesn’t mean to restrict yourself to 1200 calories per day, or completely eliminating a food group.” Trying to do this can be very hard and unhealthy. Everything in moderation is a great way to go about it

  6. I love the idea of keeping a journal to stay motivated on a diet. I think having tangible proof of your efforts and results will be very helpful.

  7. Thank you for this ! I am working on hard on getting baby weight off so this was a perfect read for me

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