7 ways you can motivate yourself to lose weight

Author: Herbalife Nutrition
Woman With Boxing Gloves On

Motivation. We all have it inside us. But finding - or rediscovering - it can be challenging. Especially when we want to lose weight.

For some, it’s finding the motivation to start.

Others, it could be finding the desire to keep going - especially when the weight-loss battle and life become too much.

Don’t stress.

Herbalife Nutrition is here to help you.

Here are five strategies and tactics to discover - or reignite - that motivation to lose weight.

Establish your ‘why?’ and keep it front of mind. Always.


The experts tell us that having a clear reason(s) ‘why’ you’re doing something this is pivotal to reaching your goals. [i]

And this can be translated to anything in life, whether it’s weight loss or something else you want to achieve.

Be absolutely clear of your motivation for wanting to banish the kilos.

‘This is why I’m doing this’ is a strong motivational reminder. Particularly when the going gets tough. [ii]

Have your motivation on your phone’s notes app, on your bedroom wall or anywhere that will remind you of the ‘why’.

Some people even make videos kept on their phone, setting out the inspiration behind their why.

Do what you have to do to keep this clear motivation front of mind. Always.


Take a business-like approach to your ‘weight-loss project’


If you work for a company or business, you wouldn’t just begin a project for a client.

There’d be a planning stage. Perhaps research, too.

Same with weight loss.

Take time to plan, structure, and understand how you will pull together this ‘project’.

And what the end goal may look like for you?

After all, what you visualize can be unique to you.[iii]

Which brings us to our next tip.


Be smart with your weight-loss goals


It can be demotivating to have goals that, in reality, are extremely difficult to reach.

At least in the short term.

However, building bite-size, attainable goals on the road to your end weight-loss target has a motivational bounce to it.

When you hit these ‘signpost goals’, you’ll feel that sense of accomplishment and pride on your weight loss journey, keeping you motivated..[iv]

For example, 500 calories a day, say experts, will lead to around 2kgs of weight loss for the month which a healthy, achievable goal. [v]

Over six months that’s a hugely impressive 12 kgs of weight lost!

So, be patient. And be smart.

And celebrate those smaller wins along the way. It’s fantastic motivation.

‘If you’re planning to add just an extra mile to your daily run or to eat at home one of the three main meals, then that’s a good start,’ advises Susan Bowerman, senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition.[vi].

Chipping bad habits away doesn’t happen overnight, so even small improvements are meaningful.

‘The little changes in the way you do things every single day can really add up.

‘And, you can continue to build on these small successes throughout the year,’ she adds.


Add mates to help keep you motivated


Another motivating factor is people.

Training with or sticking to a diet plan with like-minded people who are doing the same as you and trying to lose weight can be hugely motivating.

Especially in your moments of weakness when you need a shot of motivation and support.[vii]

You could even set a challenge within your group with specific dates and goals. [viii]

What’s more, there’s nothing like sharing your stories and talking about weight loss with other people who have similar goals.

It can help you. And them. 

And you may learn to understand, that we’re all not perfect and slip ups are a natural part of the journey.


Add variety to keep you motivated


With friends in mind, don’t forget Herbalife Nutrition has some fantastic free online personal trainers you can use to help burn those calories.

What's more, it’s free!

Different types of workouts make it more fun, and that will help motivate you to maintain your training. [ix]

Check out Herbalife personal trainers and their HIIT, cardio, strength and other workouts right here.

Herbalife has useful fitness and nutrition advice, too.

What’s more, a variety in the kitchen can help the long-term sustainability of your meal plan.[x] We have a huge range of recipes for our meal replacement protein shakes to keep things varied.

Which leads into the last tip.


Understand the human reality of motivation


Reading articles about motivation is a great way of understanding you and your motivation.

For instance, Joshua C. Klapow, Ph.D., a clinical psychologist and author of Living SMART: 5 Essential Skills to Change Your Health Habits Forever says motivation is not linear.

It’s up and down.

That’s important to grasp on this journey you’re taking.

"The key to weight-loss motivation is similar to the [amount of] fuel in a car — you don't need the motivation tank to be full to drive, you just need to prevent it from running empty,” writes Klapow.

So, don’t worry too much if you dip a little.

You can’t be expected to be at 100% motivation – or a ‘full tank’ – all the time.

Understand it’s a journey, and as the car metaphor alludes, your weight-loss challenge is likely to have a few twists and turns on a road to your ultimate destination of weight loss.


Make it easy!


Counting calories to ensure you’re achieving that deficit can be tricky with different ingredients containing a varying number of calories.

Link to calorie article

Meal replacement shakes are a quick and easy way to help cut calories (while keeping you feeling full). Our meal replacement shakes are formulated to make sure you are receiving optimal nutrition while limiting the number of calories you’re consuming. That’s why millions of people world-wide choose Herbalife’s meal replacement shakes to help them on their weight loss journey.