23 Best Weight-Loss Motivation Tips

Power through an "off" day and keep seeing results with these expert tips for staying motivated through weight loss.

Uncover Emotional Obstacles

Sadness and anger are two of the most common reasons people overeat, but food won't quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions. Keep in mind, too, that the very act of committing to a diet plan can bring its own challenges.

"Fear of change is a particularly formidable enemy," says Jeffrey Wilbert, Ph.D., author of Fattitudes: Beat Self-Defeat and Win Your War with Weight

. "Altering your lifestyle involves taking a risk, and that can dredge up insecurity."

As your body changes, so will the way others perceive you, which can be unnerving. The best way to combat any type of fear is to face it head-on. Keep reminding yourself that every change you make brings you one step closer to becoming a bolder, more confident woman

Ditch the Daily Weigh-In

Ditch the scale to stay motivated to lose weight

CREDIT: OLEGIUS/SHUTTERSTOCK

The scale can be a helpful tool for measuring your progress, but many people get in the habit of weighing themselves too often. "While some research shows that people manage (maintain) their weight better by weighing in daily, the same can't be said for losing weight," says Nicole Nichols, editor and fitness expert for SparkPeople.com. "Daily weigh-ins, or multiple weigh-ins per day, will only sap your weight-loss motivation with a roller coaster of emotions and can cause you to freak out by temporary up-ticks in the scale that have nothing to do with body mass or body fat," she says. Instead, Nichols recommends stepping on the scale once a week—or even every two weeks—to better track your progress. (P.S. Here are some important non-scale victories you can pay attention to instead of your weight.)

Silence Your Inner Critic

Silence your inner critic for weight loss motivation

We have a bad habit of using self-criticism as an inspirational tool, especially when it comes to weight-loss motivation, but not only does it not encourage, it could actually sabotage your efforts, says Vanessa Scotto, a life coach specializing in behavioral changes. "When we kick into self-critical mode, we are actually engaging the portion of our brain that's linked into our fight-flight survival reflex," she says. This increases our cortisol secretion (the "stress hormone") which in turn causes cravings for fatty and sweet foods.

Next time you find yourself in critique mode, place your hand on your heart. Just holding it there and taking a few deep breaths can help change your physiological state, silence the negativity, and allow you to look in the mirror and have a fresh experience, she says.

Surround Yourself with Health

Stage your home to reflect the new (lighter) you, suggests Tara Zimliki, a personal trainer and bootcamp instructor. Stock and organize the fridge with healthy, prepped foods in clear containers, present fruit in beautiful bowls on counter tops, get a shoe rack to display your sneakers right by the front door, keep the dirty laundry off exercise equipment, etc. Adjusting your environment to reflect your weight loss and diet intentions can make it that much easier to stay on track, she says.

Click here to learn more