Yes, you know, the pounds have to get rid of it. But unfortunately, you still can’t manage to lose enough weight. Of course, you lose quite a bit in the first week, but after that it doesn’t go that fast anymore. And before you know it, you will end it and you will arrive again. What are you doing wrong? In this article, I share 5 ways to not lose your motivation to lose weight.

Motivation to lose weight, tip 1: View a photo of yourself that scares you

Admittedly, this motivation to lose weight is very confronting and perhaps even painful. Yet this method is particularly effective. Why? Because of the shock effect.

Who wants to see themselves again as a not fit person, with a lot of weight around the waist and maybe on the chin? Nobody right?

When you do see a picture of yourself, on which exactly the things that you are ashamed of are visible, or of which you are shocked, then the motivation to lose weight almost automatically occurs.

The button must be turned

We, humans, are made to avoid painful experiences and to embrace comfort. It might just be the case that you are currently denying being overweight. When you are standing in front of a mirror, for example, you hold your stomach in or you turn into a position so that everything looks slightly better.

Then you think: “Oh well, it works pretty well.” And so there is no urgency to do something about your weight.

So the button really needs to be turned. And it is precisely that image and precisely that thought of “Oh well, it will actually go” that will disappear like snow in the sun when you see a photo that you do not find advantageous on it.

Losing weight is therefore primarily a mental process

The motivation to lose weight usually does not arise just like that. There must be a reason, a trigger. Like: “And now it’s enough!”

So you really have to want it. The motivation to lose weight must really come from yourself. Then you take action.

Motivation to lose weight, tip 2: Define a goal

Ok, so the button really needs to be turned. You are shocked and you are highly motivated to lose weight. What are you doing now? Want to wear sportswear, eat apples and drink water?

No, you will stay on the mental level. You determine how much you want to lose weight.

Why would you define a goal? To answer this question, I tell you the metaphor of a course-less captain of a ship.

The captain is you, the body is your ship. If the captain (you) has not set a course (no goal), how do you know that the boat will end up in the right port?

In other words, when are you satisfied? Are you satisfied if you have lost 1 kilo or 5 or 8?

So it is important to determine how much you want to lose weight. And when you’ve done that, it’s important to see this goal for you.

Visualize your goal

What would you look like when you lost weight? How would you feel and what will others say to you?

See yourself as a fit, lean and energetic version of yourself.

This is a very pleasant motivation to lose weight. After all, you can already see the end result. Now you just have to do something for it.

Set sub-goals

A big goal such as losing weight can seem overwhelming to you. Suppose you set yourself the goal of losing 15 kilos. This great goal can act so oppressively that it prevents you from taking action.

But every journey starts with the first step. And once the first step is taken, then the second step follows and then the third. Before you know it you have taken 10 steps. You can view each step as a sub-goal.

For example, choose to eat less sugar and in the evening to avoid potatoes, rice, pasta and other carbohydrate sources as much as possible. Spoon more vegetables and move more.

Divide your big goal into small manageable sub-goals that you can easily achieve. By always achieving a sub-goal you retain the motivation to lose weight.

How can you put this into practice? Agree, for example, on the following:

This week:

  1. I am going to exercise 3 times
  2. I added 4 non-alcoholic evenings
  3. I go for a walk of half an hour on 3 evenings after dinner
  4. I take the bike to work
  5. I read more about losing weight (the more you know, the better it is)
  6. I don’t eat junk food


  1. Drink 2 liters of water
  2. Take the stairs to work
  3. I eat less in the evening and mainly eat vegetables
  4. I don’t sweets liquorice
  5. I’m going to play quite actively with my children (you also burn calories with that!)

You increase the motivation to lose weight by always completing small activities that, unnoticed, bring you a little closer to your goal.

Motivation to lose weight, tip 3: Measure your progression

Well, you have defined your goal, you have started to eat more vegetables, exercise more and eat less. How do you know if all the things you do actually have an effect and how do you maintain the motivation to lose weight?

You have to measure your progress. But how do you do that?

Don’t just stand on the scales

The scale can be a particularly frustrating device. When will he show you the numbers you are hoping for?

When you exercise more, you develop more muscle mass and muscles weigh more than body fat. So it could be that you get heavier. And that was just not the intention.

Is there another, more motivating way to keep track of your progress?

Measure your waist

Measuring your waist is a great way to measure your progress. The slimmer your waist, the healthier you are. The size of your waist is an important health indicator.

How do you measure your waist? Very simple, grab a tape measure and wrap it around your belly like a belt at the height of your navel. Exhale and look at the number of the tape measure.

In the table below you can read a healthy outline and a less healthy outline for both men and women.

Waist circumference in cm Risk Waist circumference in cm
Women Factor Men
<80 Healthy 79 – 94
80 – 88 Increased risk 94 – 102
> 88 Greatly increased risk > 102


Note that you feel fitter

Another way to “measure” your progression is to notice how fit you feel. Are you currently aware of how you feel in the evening, after a day of work and worry? You can fill in yourself if you feel fit and energetic or if you don’t have the strength to get off the couch.

What difference do you think you will experience when it comes to eating more vegetables, exercising more and consuming less alcohol and sugar? You not only feel fitter, you also lose weight!

Motivation for losing weight, tip 4: Try to stay relaxed

How often does it happen that you have to struggle through your day? You run out of time in the morning, you are just at work just in time, the children have to be picked up in the afternoon, the food has to be on the table on time and that lesson from 19:30…. “Damn it is already 7:00 pm and the table still needs to be cleared.”

You experience a lot of pressure and stress.

Stress makes you fat

You live in a busy society and stress is a regular part of your day. Unfortunately, stress has a thickening effect on your body. Without becoming too technical, stress ensures that your body stores more body fat. And of course that is not the intention, because you want to lose weight.

Therefore try to create moments at multiple times of the day, where you can relax for a moment. For example, you could get up half an hour earlier in the morning. How much rest could that extra time not give?

You could work at home a bit more often, so that you don’t have to brave the traffic jam and you have no travel time. What could you gain all this time?

Motivation to lose weight, tip 5: Trust yourself

The last tip to maintain your motivation to lose weight is again close to yourself. In fact, it’s you.

Trust that you are on the right track. Despite your good intentions to lose weight (and to do all the other things you need to do) you make mistakes. This is not bad at all. Do not be too strict with yourself and trust that you are making the right choices.

You always fall back

Of course you want to lose weight! But within 3 weeks you have experienced a number of moments that you were unable to apply the willpower to make the right choice.

You chose the ice cream instead of the apple. The pizza brought more joy at that time than the salad and that bag of chips, of which you had told yourself that you were only allowed one hand, went on anyway.

Are you a loser now? Can’t you just do it? No not at all. Stop these thoughts!

It makes no sense at all to be negative about yourself when you already feel guilty. It is useless to talk yourself into the pit and think when you had 1 weak moment. Do those 1,000 strong moments that you had before your weak moment no longer count?

Failure is a learning experience

See failure as a learning experience. Try to find out why your willpower broke. Do not talk yourself into the pit, but rather discover why you were so hungry in that roll of cake or in that croquette. Try to see such an experience as feedback.

You do not only need the motivation to lose weight at the beginning to take the first steps . Just when it is no longer that smooth, if the novelty is finished, you can use some motivation to lose weight. It is precisely then that it is important that you are able to motivate yourself.