Losing weight can be a long journey, filled with plenty of obstacles. Discouragement, slip-ups, plateaus, temptations… All hurdles you could do without. Yet staying motivated is entirely possible. Realistic goals, small everyday changes, your relationship with the scales, the people around you, social media, cooking, exercise and being kind to yourself: here are 8 tips to help you keep your motivation rock-solid for the long haul.
Tip 1: Stop setting unrealistic goals
To stay motivated and make lasting progress, it’s best to set achievable goals from the very start. If you aim for targets that are simply out of reach, such as losing 10 kg in a month or dropping a trouser size in a week, you’re setting yourself up to fail. Not only could you put your health at risk, but when you realise you haven’t hit your target, your motivation may well take a knock… and you might give up altogether. To move forward at your own pace while keeping your motivation intact, opt for realistic goals:
- Lose weight slowly but surely — 1 kg per month is a great result!
- Never do anything that puts your health at risk
- Respect your body and its natural shape
- Aim for a realistic weight — not necessarily dictated by trends, but rather a feel-good weight where you feel your best
Tip 2: Embrace the small changes that make a big difference
Building momentum on your weight loss journey isn’t about sweeping resolutions that turn your life upside down and are abandoned as quickly as they were made. Drastic changes, whether to your diet or your exercise routine, tend to be counterproductive: the upheaval is too great, you feel completely lost… and you give up in no time. To move forward while staying motivated, it’s far better to gradually change your bad habits. Snacking is a good example. Rather than cutting out your little snack moments, which can be genuine comfort rituals, replace the bad habit with a good one. Try introducing a proper break with a healthy, balanced snack made up of fruit, fromage blanc or soft cheese, nuts and/or lean protein (ham, hard-boiled egg). Little by little, your new habits will settle in naturally.
Tip 3: Stop weighing yourself every day
Scale devotees, this one’s for you! Weighing yourself every day not only fails to help you lose weight — it can actually have a damaging effect on your motivation. Why does stepping on the scales daily make no sense? Because your weight is influenced by a whole host of factors and can fluctuate several times throughout the same day. Water retention, hormonal fluctuations, digestion, physical activity… All of these directly affect the number on your scales. To stay motivated on your weight loss journey, stick to one weigh-in per week. Weigh yourself:
- In the morning, on an empty stomach, ideally at the same time each week
- After going to the bathroom
- Naked or in your underwear
- With the scales on a flat, even surface
This way, you can track your progress — or reassess your efforts — with full objectivity.
Tip 4: Surround yourself with the right people
Losing weight is no easy feat. If you’re surrounded by negativity — criticism and mockery from certain people in your life — it won’t take long to lose all motivation. Our advice: seek out positive, supportive people who genuinely want to see you succeed. Let your loved ones know that losing weight matters to you, and ask for their support. For starters, they’ll be less likely to offer you a calorie-laden aperitif or a generous slice of chocolate cake. And if you feel you need professional support, don’t hesitate to seek it out — your GP, a nutritionist and/or a psychologist are there for exactly that!
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Tip 5: Step away from toxic social media
If you find yourself scrolling through pictures of picture-perfect bodies on Instagram and ending up feeling low, there’s only one thing to do: stop this unhealthy habit right now! For starters, you’re wasting precious time — social media can be incredibly consuming. Five minutes turns into two hours in the blink of an eye when you’re endlessly scrolling. And remember: the bodies you see are heavily edited and completely unrealistic. Unfollow accounts that make you feel bad about yourself, and focus on your own wellbeing instead. Because no, you won’t lose weight if your motivation has hit rock bottom. Use the time you used to spend on social media for something far more rewarding: a bike ride, a walk in the park with your beloved dog, a roller skating outing with the kids, or a home workout. You’ll feel incredibly better in both body and mind — and rediscover all the motivation you need to lose weight.
Tip 6: Make cooking your playground
Is cooking a chore? Why not turn it into a hobby you genuinely enjoy? Looking after what you eat is key to reaching your goals. That’s no secret. But it’s hard to make progress without rolling up your sleeves in the kitchen. And if you don’t enjoy cooking… it may be harder to stick to your goals. Time to change your mindset and have fun: turn your kitchen into a lab and start experimenting! If preparing healthy, tasty, light dishes becomes a game, there’s every chance your motivation will stay on track. Because it bears repeating: home cooking is a great ally for balanced everyday eating. And if you’re short on inspiration, Cellublue is here to fuel your new passion for cooking. Take a look at our guides 50 Super Easy Slimming Recipes and 50 Slimming Recipes in Under 20 Minutes. You might just see cooking in a whole new light and find a real boost of motivation!
Tip 7: Choose a sport you actually enjoy
“I want to lose weight, so I’m going to run, even though I hate it!” Wrong approach entirely. Exercise is absolutely important in the weight loss process — we won’t pretend otherwise. But if you choose a physical activity you genuinely dislike, you can be sure that:
- Your motivation will melt away in no time
- You’ll quit at the first opportunity, however trivial
- You won’t lose weight
- You’ll feel even more guilty
There are countless sports out there, each completely different from the next. Choose one you genuinely love: one that brings you joy and that you actually look forward to. Yes, that really does exist! If you need a group to keep you motivated, try joining a club, an association or a team sport. If you’re a nature lover, trail running, hiking or climbing could be your perfect match. If you feel most at ease in the water, where you feel light as a feather, consider a water sport. Motivation comes more naturally when it’s tied to pleasure. Above all, you’ll be far less fixated on your weight (an arbitrary measure at best) and much more in tune with how you feel and your overall wellbeing… And everything becomes that much easier!
Tip 8: Be kind to yourself
Last but perhaps most important: stop being so hard on yourself. Thoughts like “I’m fat”, “I’m ugly”, “My thighs are too big” — and worse — are motivation killers that need to be banished from your daily life for good. To lose weight effectively and sustainably, while keeping your motivation strong, it’s essential to practise self-compassion and start loving yourself.
Said yes to a raclette evening and now you’re feeling guilty? Go, enjoy your raclette with pleasure (and without overdoing it), and tomorrow you’ll simply return to your balanced eating. One meal won’t undo all your hard work — on the contrary, it takes the edge off frustration. Of course, losing weight means raclette can’t be on the menu every night. But the occasional cheat meal should never derail your motivation.
Do you constantly compare yourself to your colleague who’s slim as a reed? Perhaps — but does she have a figure as beautifully curvaceous as yours? Start by noticing what’s beautiful about you and what you can celebrate, rather than comparing yourself to others or punishing yourself for what you’re not. Motivation also comes from self-acceptance — because what you see as a flaw may well be exactly what others admire most about you.
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Useful categories: Slimming Tips, Weight Management.
