5 Tips For Staying Motivated During Your Weight Loss Journey: Weigh-In Wednesday Weeks 23-26

5 Tips For Staying Motivated During Your Weight Loss Journey: Weigh-In Wednesday Weeks 23-26

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” I heard this quote by Dr. Martin Luther King this morning and I couldn’t help but begin to reflect over the last year.

It’s crazy to believe that I have lost 39 pounds so far. The journey has not been easy, but it’s been so worth it. I’ve had ups and downs. Weight gain and weight loss, but in the end, I’m so proud of how far I’ve come.

Something that I hear people asking a lot is how to stay motivated on a weight loss journey. Because consistency is so important, I’ve come to realize that long-term weight loss is based on the daily decisions that we choose to make. It only makes sense why people are always asking for tips for motivation. Even though a part being consistent is doing the things that we need to do even when we don’t feel like doing them or are not motivated at all, there are some things that I’ve learned over the last year that have really helped me to stay motivated (for the most part). I wanted to share them with you today in hopes that you will be inspired to start your journey, or if you have already started to continue to move forward.


Before we hop into the tips let me show you how this past month went with my weight loss.



Starting Weight January 2018: 253

Ending Weight February 2019: 216.6

Week 23 Weigh-In (March 6, 2019): 215.0

Week 24 Weigh-In (March 13, 2019): 216.8

Week 25 Weigh-In (March 20, 2019): 215.0

Week 26 Weigh-In (March 27, 2019): 214.0

Weight Lost Since Last Month: -2.6 lbs

   Total Weight Lost Overall: -39.0 lbs


As you can see my weight fluctuated a bit this past month, but in total, I lost 2.6 pounds so I’m definitely happy with that! Again, progress is what I’m looking for! Now let’s get on to the tips that I have this week!

Tips For Staying Motivated During Your Weight Loss Journey

#1 Know your why

It’s important that we know our why. We need to know why we want to lose weight in the first place. In my opinion, a why like “I just need to” will not work. It’s just too vague. A why like that won’t push or drive us to stick to anything, especially losing weight. In the past, I tried losing weight and getting healthy without truly knowing my motivator and it never lasted.

Our why is what pushes us to do the things that we don’t want to sometimes. In order for that to happen our why has to be stronger than our desire to do the things that we don’t want to do or not do the things that we want to do at a certain time. In my case, when I’d rather eat out every single day during the week instead of cooking at home or binge watch America’s next top model instead of going out for a walk, knowing my why and having that why be stronger than my desire to do what I don’t need to do makes the difference.

Knowing my why is the thing that will get me up when I would rather just sit down. Get me in the kitchen cooking when I would rather order take out and even help me choose between having that second brownie or just sticking with one. Our why must move us.

#2 Accept That Mistakes Are A Part Of The Process

We are human, sometimes when we make mistakes or do not do exactly what we said we would we can feel discouraged. We said that we would exercise this week and we don’t. We said that we were going to watch our portions and we end up overeating… whatever that thing is, we should not wallow in it. When we make mistakes, we should use them as learning experiences, rather than beating ourselves up about them.

Mistakes show that we are moving forward and not standing still just waiting for things to happen. We are reaching beyond our comfort zone and striving for our goals. Inevitably mistakes will come. I’ve made mistakes throughout my entire journey, but I keep getting back up. The same should be for you. When you make mistakes, yeah they may hurt…yeah, they may feel discouraging at the time, but I encourage you… after each and every one of them.. just get up, dust yourself off, and move forward, because mistakes are a part of the process.

If you want to read about my most recent mistake and how I learned from it check out the post 4 Tips For Getting Rid Of Negative Thoughts About Yourself: Weigh-In Wednesday Weeks 19, 20, 21, 22.

#3 Know That Change Is Expected To Be Uncomfortable

When we start our weight loss journey, we have to make changes and do things differently than what we are used to, in order to get the results that we want. While we are making (and getting used to these changes) uncomfortability is to be expected. It’s normal.

Before starting my weight loss journey, I had really bad habits. I almost never planned out meals, so I ended up walking aimlessly through the grocery store multiple times a week. Soda was my drink of choice, and water never sounded appealing. I was at chick-fila multiple times a week during my lunch breaks. And exercising? It was nonexistent!

I knew that I couldn’t keep the same habits and expect things to change. If I did not begin to change my bad habits, I knew that nothing was going to change for me. I had to start exercising more, meal planning, drinking more water, and watching the things that I ate. Do I get it right all the time? No!

Was it uncomfortable at first? Yes! Is it still uncomfortable at times? Yes! Change is uncomfortable, but just knowing that uncomfortability is a part of the process helps me stay motivated and continue to move forward.

#4 Realize that long-term sustainable weight loss is playing the long game

We must realize that if we want true sustainable weight loss then we must be willing to play the long game. Results won’t come overnight, nor will they be substantial at first. In my case, I’m about 1 year into my journey and I am down 39 pounds. Did it come overnight? Nope, but from the very beginning I had to set the right expectation for myself and that expectation was that weight loss would take time. I knew that I had to be willing to play the long game.

The key for those of us on a weight loss journey is to set the right expectation for ourselves. I know for a fact that if I did not do this from the very beginning, I would have definitely been discouraged by now and would have probably given up.

Making true lifestyle changes to lose weight is so much harder than going on a diet because it requires that we dig deep and stay consistent. On those days where progress is slow and it seems like I could get faster and greater results doing something else simply reminding myself that I have committed to being in this for the long-term helps me to stay focused and motivated.

# 5 Know that if you keep on going you will make it to the finish line

Every day we get up and push forward, we are one step closer to our goal. A step closer is a step closer, no matter how big or small that step is. I’ve learned that it’s not about being perfect, it’s about being consistent. Consistency will beat perfection any day.

There are days when I don’t want to exercise. I don’t want to cook. I don’t want to do anything that will push me closer to my goal, but just knowing that any step in the right direction that I take will bring me closer to the goal, I continue to stay motivated. So, on the days when I don’t want to cook, I may opt to just go to a healthy sandwich shop, instead of ordering take-out Chinese food. It may be a small step, but it’s a step in the right direction.

At times we may want to quit because it seems hard or progress seems slow, but if we just keep on going we will eventually meet our goal. We need to keep ourselves motivated to keep on pushing day by day. I am motivated by knowing that if I keep taking things one day at a time and one decision at a time then I will eventually meet my goal. So remember, it does not matter how slow your progress is. Progress is progress, and your journey is yours… no one else’s!


Being successful during your weight loss journey takes consistency, and to be consistent a lot of us need motivation. My hope is that you found value in this post and that you will use some of these tips to keep yourself motivated on your journey whether you are just starting or been working at it for a while. Which of these tips do you think will be most helpful to you?

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How To Stay Motivated During Your Weight Loss Journey

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