5 Ways to Stay Motivated While Losing Weight
Posted On: 09/22/2026
Are you trying to lose weight? You probably know that healthy eating and regular exercise are important parts of a successful weight-loss journey – but it’s just as important to find ways to stay motivated as you work toward your goal. Keep these tips in mind as you get started (and be sure to talk with your doctor about your weight-loss plans first):
- Know why you want to lose weight.
Would you like to have more energy? Do you want to be able to play with your kids without getting tired? Do you have a family history of heart disease, diabetes, or other conditions and want to avoid future health problems? Write down your reasons and keep the list where you can see it. Remembering your “reasons why” can help you keep going, even when things are challenging.
- Make your goal specific and realistic.
People who lose weight at a steady pace, like 1-2 pounds per week, are more likely to keep the weight off than people who lose weight more quickly. In addition to monitoring your weight, keep track of other milestones like the number of times you exercise each week, what you eat every day, and how much sleep you’re getting. This will help you see the progress you’re making, one day at a time.
- Find the type of exercise that works best for you.
Do you like group sports or workout classes, or would you prefer to take a walk on your own? No matter what the activity, you’ll be more likely to stick with it if it’s something you enjoy doing.
When you can, look for other ways to fit exercise into your day, Try taking the stairs instead of the elevator, or park farther from the store entrance when you go shopping.
- Remember that setbacks are normal.
If you eat junk food or skip exercise for a few days, don’t be too hard on yourself! Think about why you made those choices and how you can make different decisions next time. Take another look at your list of “reasons why” to help you bounce back.
You can also plan ahead for situations where it might be harder to stay on track, like holiday gatherings and birthday parties. For example, be prepared to fill your plate with fruits and vegetables and take smaller portions of sugary drinks and other less healthy items.
- Focus on what you’re gaining, not what you’re giving up.
Losing weight can take time, so it’s important to celebrate small successes along the way. Instead of thinking about the hard parts of losing weight, think about the positive things that come from your hard work, whether that’s having more energy or feeling more comfortable in your body. Is your blood pressure or blood sugar lower than it used to be? Do you feel stronger after sticking to a regular exercise plan? Those things are worth celebrating! Find ways to treat yourself that don’t involve food, like having an at-home spa day, game night, or family dance party.
Additional Resources
Check out these websites for helpful tips on healthy weight loss, portion control, keeping a food diary, knowing your food triggers, fitting exercise into your busy day, and more:
Need help managing your health?
PCHP members can complete a Health Risk Assessment (HRA) survey to help identify potential health concerns. Then, a member of our Service Coordination team can review your responses and talk to you about what to do next. Learn more: https://parklandhealthplan.com/health-survey-completion