5 Ways To Boost Weight Loss Motivation - Levity

Taking control of your weight is a decision that demands commitment. However, we know there are times when your initial enthusiasm can fade, and demotivation sets in. If you're feeling stuck in your weight loss efforts, don't worry there are ways to spark more motivation. Here’s our expert advice.

Prioritise your mental health

Weight loss is a physical and mental journey. Demotivation can stem from stress, anxiety, or other mental health challenges. Prioritise self-care and stress management techniques like meditation or yoga. Seek support from friends, family, or a mental health professional to help navigate the emotional aspects of weight management.

Switch up your workout routine

A repetitive workout routine can quickly lead to boredom and demotivation. By trying new exercises or activities you enjoy, you can make your workouts engaging and increase the likelihood of sticking to your routine. Experts also recommend adding strength training to your regime to boost metabolism, support weight loss and help counteract any muscle mass loss associated with the early rapid stage of weight loss (Mayo Clinic, 2018). [1] Not sure where to start? Try a combination of strength training exercises like free weights, resistance bands, squats and push-ups​​ in conjunction with aerobic exercise like walking or swimming, and flexibility-focused movement like yoga or stretching (Massachusetts General Hospital, 2024). [2]

Revise your nutrition plan

Feeling demotivated by your diet? It might be time to reassess your nutrition plan. Focus on a balanced and sustainable eating routine, including a variety of nutrient-dense foods. Lean protein should play a big part in your diet – as it is the key nutrient to help you feel full for longer and to help maintain your muscle mass. It does this by providing the body with the essential amino acids for muscle repair and growth, muscle protein production, and to help reduce muscle breakdown (Cleveland Clinic, 2022). [3] While its best to avoid restrictive diets – our Levity experts recommend eating in a calorie deficit to help support your weight loss journey. You can read how to calculate a calorie deficit diet here. Making these incremental, sustainable changes is essential for long-lasting weight loss results.

Set achievable targets

Setting weight loss goals is proven to be effective, with studies showing that people who set targets are 10 times more likely to be at least 10% lighter at 12 months than those that don’t (Avery et al., 2016).[4] However, setting overly ambitious goals and not achieving them can be demotivating. Instead of aiming for a high weight loss target, break your journey into smaller, achievable milestones – you can read our comprehensive guide to goal setting here. Celebrating each accomplishment will help boost your confidence and motivation – remember – progress, no matter how small, is still progress.

Explore medical options, such as GLP-1s

Traditional weight loss methods may not work for everyone, but medical options like GLP-1s can aid weight loss by regulating your appetite. Visit joinlevity.co.uk to find out if they’re suitable for you, or read more on our weight loss blog.

Overcoming demotivation in your weight loss journey requires a holistic approach. By setting realistic goals, diversifying workouts, revising nutrition plans, prioritising mental health, and exploring options like GLP-1s, you can reignite motivation and progress toward a healthier you. Remember, each journey is unique, so be patient and committed to your well-being.

Looking for weight management support? Start with Levity today.

References

1. Mayo Clinic Staff. Weight loss stalled? Move past the plateau [Internet]. Mayo Clinic. 2018. Available from: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615 

2. Fitness for People Taking GLP-1 Agonists: A Comprehensive Guide [Internet]. Massachusetts General Hospital. 2024 [cited 2024 Sep 4]. Available from: https://www.massgeneral.org/news/article/fitness-for-people-taking-glp-1-agonists 

3. Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds [Internet]. Cleveland Clinic. 2022. Available from: https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

4. Avery A, Langley-Evans SC, Harrington M, Swift JA. Setting targets leads to greater long-term weight losses and “unrealistic” targets increase the effect in a large community-based commercial weight management group. Journal of Human Nutrition and Dietetics [Internet]. 2016 Jun 14;29(6):687–96. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5111772/