It doesn’t matter how disciplined you are on your fitness journey, sometimes you’re going to have extended periods of time where you just let yourself go.
Even one of the greatest bodybuilders to ever have lived, Arnold Schwarzenegger, seemed to have lost motivation to lose weight and stay in shape in his later years.
Granted, he was the governor of California and had a lot on his plate, but it just goes to show that any of us can find ourselves in a situation where we’re just not motivated to get in shape anymore.
In this article, we’re going take an in-depth look at how you can regain the motivation to lose weight if you’ve lost it.
Stop saying, “I have no motivation to lose weight”
Alright so first of all, cut that negative self talk out COMPLETELY.
You have to understand that there is a massive difference between thinking thoughts in your head and actually speaking them. When you say the words, you give birth to and idea and make it real. The simple act of speaking the words reinforces your unconscious belief that what you’ve said is true.
So if you say things like, “I’m a fat piece of #%!@” or “I’m disgusting” then that’s what you’ll believe.
Now, I’m not saying you need to jump on the body-positivity bandwagon or anything like that. A little negative self talk is necessary to get your butt off the couch and in the gym. In fact, I talk trash about myself all the time when I look at myself in the mirror.
Realistically I know I look pretty good, but that extra little bit of trash talk helps to keep me training every single day when I would rather just chill at home and drink Frappuccinos.
If you’ve lost motivation to lose weight, then I’d be willing to bet 100% that you’re poisoning your mind with negative self talk. If you’re saying any of the following, STOP RIGHT TF NOW:
- I hate working out
- I hate going to the gym
- Working out is so pointless
- People who work out are <insert negative stereotype here>
- I like to enjoy myself (justifying unhealthy eating habits)
These beliefs are not serving you, they are pulling you down. Do not be the embodiment of sour grapes if you want to get in shape and stay that way. If you’ve achieved a high level of health and fitness, then you know what a gift it is. It literally makes everything in your life better.
- People are nicer to you for no reason
- You get preferential treatment everywhere you go
- Every piece of clothing looks good on you – and lack of clothing does as well
- Your digestion is a non-issue
- You have virtually no health problems whatsoever
- You have great skin
If you’ve lost motivation to lose weight, then you need to STFU about it.
Stop trying to justify your own shortcomings and failures with sour grapes and start getting some work done instead.
How to get motivated to lose weight and exercise
I have a major problem with this whole issue of “how to get motivated.” You do not “get motivated” to do something.
The only reason you do ANYTHING in life is because the fear of NOT doing it is so powerful that you are inspired to action.
This goes for making money, working out, socializing, whatever. Once you understand this, the problem of motivation becomes easy to solve.
For example, if you try to “motivate” yourself to lose weight and exercise, what’s likely to happen?
You are going to see the new habit as a chore, as something that must be done. If you have to motivate yourself to do something, then that implies that you don’t want to do it in the first place.
Now let’s assume that I come to your house with a loaded 9 mm pistol, hold it against your head and say, “I am going to blow your brains out unless you fast for 3 days and start going to the gym.”
Assuming you’re a normal human being who still hasn’t given up on the will to live, what’s likely to happen? I would bet that you’d do what I told you to do because you don’t want to die.
Did you have to “motivate yourself” to do what I asked? No. The fear of NOT complying was so intense that you would have done what you had to do anyway.
So knowing this, what can we do if you’ve lost the motivation to lose weight?
Well, we can infer that you simply don’t have a strong enough FEAR of what will happen to you if you don’t start working out. There are a few remedies for this.
Motivation to lose weight #1 – Take off your clothes in public
No, I’m not talking about indecent exposure here. But if you were to go to the beach or a pool party right now and strip down to your bathing suit, how would you feel?
Would you be self-conscious about the way you look? Would you compare yourself to others and think, “Oh my god, I’m the fattest/ugliest one here.”
In the modern world we tend to shy away from thoughts like that. But the fact is that without the threat of shame and punishment, we’re not likely to do anything.
In fact, those two motivations are SO powerful that they’ve actually shaped modern civilization. To oversimplify, if there were no consequences for our behavior, it’s likely that people would just run around raping and pillaging each other for short term gain.
Instead, we all play nice and cooperate because we know that there are major social consequences for doing those things.
When it comes to fitness, you can use this same concept to regain your lost motivation for losing weight. Put yourself in situations where you have to show your body and I PROMISE you will get it looking good ASAP.
Get some skin in the game (no pun intended).
Motivation to lose weight #2 – Look at pictures of extremely fit people
This is a little trick that I discovered when I began browsing an image-posting board called 4chan. This is a popular forum for people who are fans of anime, but there are other boards as well, such as a health and fitness board.
Every day in almost every thread, people post images of athletes who are in peak physical condition. Famous IG models with overtrained glutes, roided out bodybuilders with perfect bodies, and everything in between.
You can say whatever you want about “unhealthy body image” and body dysmorphia, but at the end of the day, looking at so many pictures of people who are in MUCH better shape than you (even when you’re in decent shape yourself) is INCREDIBLY motivating.
For one thing, it makes you feel like you are a massive blob who doesn’t try nearly hard enough in the gym. Looking at people who have essentially dedicated their lives to looking good and taking pictures of themselves does wonders to regain your lost motivation to lose weight and exercise.
And secondly, when you are surrounded by other people who are also obsessed with working out and looking good, you are immersed in an environment of people who all have the same goals.
What’s the famous quote?
“You are the average of the 5 people that you spend the most time with.”
Inspire yourself with “motivation to lose weight” quotes
Here are 10 quotes about losing weight that may help to inspire you:
- Nothing tastes as good as being thin feels
- Stressed spelled backwards is desserts.
- An active mind cannot exist in an inactive body
- Strive for progress, not perfection
- You can’t cross the sea merely by standing and staring at the water
- If you keep going you won’t regret it. If you give up you will.
- A year from now you will wish you have started today.
- The only bad workout is the one that didn’t happen.
- You get what you work for, not what you wish for.
- Losing weight is hard. Being overweight is hard. Choose your hard.
Use weight loss before and after pics as fuel for motivation
What does it mean if you’ve lost motivation to lose weight?
As I said earlier in the article, it doesn’t mean that you’re a bad person who doesn’t deserve to exist in society. While I would argue that being overweight is a symptom of a broader character flaw, that doesn’t mean that it’s permanent and impossible to change.
Anyone can change at any time. All they have to do is choose to change. It’s really that simple.
You can come up with an infinite amount of reasons why you can’t change, why it’s not convenient, why someone in your life won’t let you or why your schedule won’t allow for it.
There are millions of reasons why you’ll fail in your weight loss journey and only ONE reason why you’ll succeed.
Because you wanted the result more than anything else. Because the pain of NOT achieving it was so intense that you’re willing to do whatever it takes to make it happen.
This might mean pissing people off in your family or social circle. It might mean making less money at work or in your business. It might mean spending less time with the people you love. It might mean letting some people down.
I’m tempted to add, “but so what?” But I can’t make that call for you.
Ultimately it’s up to you if you want to regain your lost motivation to lose weight. I can’t make a value judgment and say, “health is more important than anything else in life” even though I think it is.
But that’s just me. Maybe you have something else going on in your life that is more important than your health. Maybe it’s okay for you to be obese or have diabetes or have some other awful health issue.
I remember certain periods of my life where I was working on my feet 11 hours a day 6 days a week. It was a commission-only sales job and to call it “draining” would have been the understatement of the century. Add to that the fact that there was a one hour commute each way and there was literally NO WAY that I would have been able to drag myself to the gym on any day other than my day off.
So during that time period, it was worth it to me to spend the 6 months working my butt off and not training. I worked out once a week and would be lying if I said that that one workout made up for the other 6 days of not training.
But at least it was something. Every little bit helps.
Also important to note that I KNEW that this type of lifestyle was going to be temporary. I knew I wouldn’t stay at that job forever and it was only a seasonal gig.
But can you say the same thing about your current way of life?
If you’ve lost motivation to lose weight, is it because of temporary circumstances that will be gone soon? If so, then I guess you can rationalize that.
But if these “temporary circumstances” have been around for years, then how temporary are they really?
How to regain your lost motivation to lose weight like a baoss
Like I mentioned earlier, I believe there is only one way to get your booty motivated enough to lose weight and get in shape: you must have real world consequences for NOT being in shape.
There are some clever ways to do this, like giving someone money in advance and having them pay you back for every pound you lose.
I once read a viral story about a man who lost something like 200 lbs because he asked his friend to send him a text every day calling him a fat piece of ^@#$.
While these methods can work, it’s obviously better if you don’t have any control over the motivation and it happens naturally.
I happen to like my idea of moving to a beach, where it’s more likely that people will take good enough care of their bodies to not embarrass themselves while laying out.
Another option is to set a goal for yourself, such as having professional pictures taken by a photographer. You could set a goal for yourself that you’ll get your bodyfat % down to a certain number and then take pictures when you hit that number.
Or you could just imagine me standing next to you with that loaded 9 mm, ready to pull the trigger.
Now that I think about it, another great option is to watch some Snake Diet videos.
With his unforgiving drill sergeant style, Cole has done an amazing job motivating literally thousands of people to lose weight and get in shape. I used to listen to his videos when I was working out.
You’d be surprised how easy it is to do an hour of cardio when you have someone yelling in your ear calling you a fat piece of you know what.
At the end of the day, you have to understand that the cure for losing motivation for losing weight is the same as anything else: doing the work.
There is no magic pill you can take, no magic blog you can read, and no magic video you can watch that will give you sufficient motivation to do what you need to do.
You literally just need to do it anyway, even though you have no motivation. What do you need motivation for anyway?
- Do you need motivation to put your shoes on?
- Do you need motivation to walk to your car?
- Do you need motivation to drive to the gym?
No, you don’t need motivation for any of those things. You literally just need to do them.
Like so many other things, the answer to this “how do I” question is simple: just do it.