13 Weight-Loss Motivation Techniques

POPSUGAR Photography | Jenny Sugar
POPSUGAR Photography | Jenny Sugar

You've been trying to lose weight for a while now, but it seems like you just can't stay on track. Here are some weight-loss techniques to keep you motivated to reach your goals.

Leaving Workout Gear Out
POPSUGAR Photography | Jenny Sugar

Leaving Workout Gear Out

It's hard to walk by an unrolled mat without getting on it to do a few crunches or yoga poses. Leaving workout gear around your house such as dumbbells under the coffee table, a resistance band by your bed, or running sneakers by the front door are in-your-face ways to remind you not to skip workouts.

Pay Yourself For Every Pound
POPSUGAR Photography | Jenny Sugar

Pay Yourself For Every Pound

Put an empty mason jar on your counter where you see it a few times every day. Every time you exercise, throw money in the jar — $1 for regular workouts, $5 for longer ones like workshops, hikes, or races. After the workout piggybank is full, go out and use it to reward your efforts (in a healthy way, of course).

Morning Motivational Movement Jar
POPSUGAR Photography | Jenny Sugar

Morning Motivational Movement Jar

Grab a small mason jar, cut up 20 or so strips of paper, and write down short, one-exercise ideas that take about a minute to complete. Keep it on your bedroom nightstand or dresser, and as soon as you pop out of bed, reach into the jar and pull one out. If you're feeling extra inspired, do another exercise, or do a few. Although not a major calorie-burning workout, a little exercise in the morning can boost your metabolism and can also inspire exercise later in the day.

Sharing Your Food Journal
POPSUGAR Photography | Rima Brindamour

Sharing Your Food Journal

Keeping a food journal is a great weight-loss strategy, but it's even more effective if you have to email your daily food list to someone else to see. That's one way to keep yourself accountable and honest!

Motivational Quotes on Your Mirror
POPSUGAR Photography | Jenny Sugar

Motivational Quotes on Your Mirror

Sometimes it helps to have little visual reminders of your goals, and a little inspiration staring back at you every single morning.

Make a Goal That's Bigger Than You
POPSUGAR Photography | Sheila Gim

Make a Goal That's Bigger Than You

When you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans." The only way you're going to stick with your healthy goals is if you make your reason for doing it so important, you can't give up.

Labeling Food For the Day
POPSUGAR Photography | Jenny Sugar

Labeling Food For the Day

Packing lunch and snacks for the day can help you keep calories in check, but labeling each item with what time to eat it and the number of calories may be even more effective if you're easily tempted to eat the entire contents of your lunch box in one sitting.

Putting on Workout Gear First Thing
POPSUGAR Photography | Kathryna Hancock

Putting on Workout Gear First Thing

Waking up and getting your workout clothes on, even if you're not exercising right away, is one way to ensure your workout happens. It would feel sacrilegious to go through the trouble of wrestling on your sports bra if you didn't end up sweating in it.

Weight-Loss Jars
POPSUGAR Photography | Jenny Sugar

Weight-Loss Jars

Actually visualizing the pounds lost is serious motivation. Use pom poms, cotton balls, marbles, or rocks.

Sharing Goals With a Buddy
POPSUGAR Photography | Kathryna Hancock

Sharing Goals With a Buddy

Losing weight doesn't have to be a solo journey. Having a buddy who shares the same goals with you can be just the motivation you need to stay on track. You can exercise together, share healthy recipes, swap workout playlists, and most importantly, celebrate the small steps along the way.

Rewards Along the Way
ShopStyle Photography

Rewards Along the Way

Aside from feeling more energized and seeing pounds drop from the scale, special rewards along the way such as a pedicure or massage after every five pounds lost is great motivation to keep going.

Buying a Size Smaller
POPSUGAR Photography | Mark Popovich

Buying a Size Smaller

Instead of always thinking about how to lose the weight, it's nice to visualize what it'll be like once you do. Some people find that buying a revealing dress, a pair of skinny jeans, or another article of clothing that's too small right now but you can wear once the weight is off acts as effective motivation.

Planning a Vacation
POPSUGAR Photography | Maria del Rio

Planning a Vacation

Knowing you want to look good in a bathing suit for an upcoming trip might be just the thing to inspire you to stick with your healthy diet and exercise plan until you hop on that plane.