How To Stay Motivated To Lose Weight

People keep asking:

“Hey, how do you get motivated to lose weight?”

“I want to lose weight…”

“I want to eat healthier…”

“I want to go to the gym…”


“…But I can’t muster up the motivation to make it happen and there’s a lot of reasons why you might not have the motivation.”

Maybe you will have it for a day or a week or a month. But inevitably, it goes away.

Well, you might be thinking.. how do I keep that motivation?

There’s a lot to discuss, but I want to keep this as brief as possible.

I want to start by telling you a story so this can really resonate with you and make you realise what’s actually going on is normal. Let’s backtrack for a little here. What is a successful rate of weight loss that you should be achieving over that period of time? Most people logically know anywhere between 0.5-1 pound per week is very good progress. Some people will say up to 2 pounds, but that’s only if you’re really overweight and that is not a maintainable amount to lose over a long period of time. Generally half a pound to 1 pound per week on average is really good! So if you have been going hard for 2 months and you’ve lost 6 pounds, you’re literally right in the middle of perfect sustainable weight loss! It’s amazing progress!

The biggest reason people fail is because they think they aren’t making enough progress. They think “I’ve only lost 6 pounds in 8 weeks.” When in reality the reaction should be “OMG I have lost 6 pounds in 8 weeks, this is perfect!” It’s a perspective shift. It’s a mindset shift and you have to review this objectively and pull yourself out of the current situation and look at things from above and be able to say “WOW I’ve lost 6 pounds in 8 weeks that’s phenomenal progress!”

You have been going to the gym 3 times per week, when before it was zero

You have been making a conscious effort to eat better, to change your lifestyle

You have been making better decisions

You know you’re doing better, STOP basing your entire success on what the scale says and start looking at the bigger picture.

It’s so easy to be your own worst critic. “Ehh, this just isn’t for me…” “Ehh, I’m just not making progress…”

But if a friend, a loved one or a colleague was in the exact same situation as you, you would be compassionate. You could be caring. You would be encouraging. You would be motivating. So really the KEY To Motivation is:

Setting realistic expectations and being objective with your progress.

Stop being so damn hard on yourself.

Treat yourself like you actually give a shit about yourself

Treat yourself like you’re worthy

Treat yourself like you’re human. That mistakes are going to happen. Life is going to happen.

Treat yourself like you would want to treat someone else

You don’t deserve to treat yourself like shit

You don’t deserve to put yourself through unrealistic expectations

You deserve the best chance at success and the only way to guarantee your success is to:

Never quit Treat yourself, like you love yourself

Because if you don’t love yourself first and foremost, what the hell are you doing this for anyway. Give yourself the best chance to succeed by loving yourself now and being objective with your progress the whole way through and remember its gonna suck. There are going to be some really tough days and tough weeks. You may get off track on the odd occasion. There are going to be days where you feel like you messed up and you feel like you’re not going to make progress. But just remember your progress is dictated on what you do 80% of the time

So don’t stop. Don’t quit. Never give up.

When you’re in doubt and want to give up, treat yourself like you love your friend because YOU deserve nothing but the very best.

Have a good day!


Sign up now and let’s focus on what is going to get you results.

Jay Darko