How to Get Motivated

author avatar Dr. Eric Berg 02/29/2024

Identifying the Reasons for Losing Motivation

Understanding the common reasons people lose motivation when attempting weight loss is crucial in addressing them effectively. These factors include slow weight loss, lack of guidance, and experiencing cravings. Instead of giving up, we want to harness intrinsic and extrinsic motivation.

Intrinsic motivation refers to internal factors driving you towards achieving your goal - for example, wanting to improve health or increase self-esteem. Extrinsic motivation relies on external influences pushing you forward - such as financial incentives or social support from friends/family members who encourage healthier habits during this process.

Discover common reasons people are unsuccessful on their weight loss journeys, and find the motivation to overcome those hurdles.

The Frustration of Not Seeing Desired Results

One primary reason people lose weight loss motivation is not seeing the expected outcomes despite their efforts. It's essential to remember that losing weight takes time and consistency.

Moreover, it's essential to focus on other indicators of progress, such as increased energy levels, improved sleep quality, and better overall health, instead of just relying on numbers from the scale.

Importance of Having a Clear Plan and Guidance

Lacking a well-defined strategy can also hinder your weight loss journey.

Researching various approaches such as Healthy Ketosis & Intermittent Fasting program, setting realistic goals, and seeking professional advice are essential steps toward creating an effective plan tailored specifically for you.

Cravings and Their Impact on Weight Loss Motivation

To maintain high levels of motivation, it's vital to address cravings by making dietary adjustments and incorporating healthier alternatives.

By introducing more nutritious options and tweaking your diet, you can continue striving towards weight loss objectives while promoting a healthy body. 

Finding Success Stories and Role Models

Discover how following someone who has successfully lost weight can inspire your journey. Learn from their experiences, strategies, and mindset to stay motivated throughout your weight loss process.

Benefits of Learning from Others' Success Stories

Reading or watching success stories of people who have lost weight provides hope and motivation for your journey. These individuals often share valuable insights into their challenges during their weight loss journey and the solutions that worked for them.

By studying the experiences of others, you can dodge frequent mistakes and utilize tested techniques to increase your odds of successfully slimming down.

How Role Models Can Influence Our Determination

A role model is an example of achieving a particular goal or outcome. Regarding weight loss, having a role model can help boost intrinsic motivation (the desire to improve oneself) and extrinsic motivation (external factors such as rewards).

Action Step: Identify at least one person whose weight loss story inspires you - whether it's someone close to you or a story you read online - then study their methods & apply what resonates with your circumstances.

Drawing inspiration from those who have achieved their weight loss objectives can help us focus on our goals.

Creating an effective weight loss plan requires researching different methods that suit your lifestyle to reach realistic milestones.

Creating an Effective Weight Loss Plan

Developing a comprehensive plan that works for you is crucial in maintaining motivation throughout your weight loss journey. 

Researching different methods to find what suits you best

To create a successful weight loss plan, identify how to align the weight loss science with your lifestyle and preferences.

When selecting the right approach, consider factors such as dietary restrictions, exercise routines, and personal health conditions.

Setting realistic milestones along the way

  • Intrinsic motivation: Focus on internal rewards like improved health or increased energy levels rather than external motivators like physical appearance or social approval.

  • Milestones: Break down significant goals into more minor achievements to celebrate progress regularly and maintain momentum toward reaching your desired outcome.

  • Frequent reassessment: Regularly evaluate how well your current plan works by tracking changes in body weight or other relevant metrics (e.g., waist circumference). Adjust strategies accordingly if necessary for continued improvement of weight loss outcomes.

Creating an effective weight loss plan tailored to your needs and setting realistic milestones can motivate you toward a healthier life. Consider seeking the help of a personal trainer or joining exercise classes to increase motivation and improve physical well-being.

Additionally, social support and financial incentives can also aid in successfully losing weight and maintaining long-term success.

Managing Cravings through Dietary Adjustments

Cravings can hinder your weight loss objectives, but minor dietary tweaks may assist in curbing them.

By avoiding carbs and sugars and incorporating more healthy fats and non-starchy vegetables, you can support steady blood sugar levels, significantly lowering cravings and hunger sensations. 

Increasing Vegetable Consumption for Better Balance

Adding more non-starchy vegetables to your diet helps you obtain the essential nutrients for metabolic function, promoting weight loss.

Vegetables are low in carbs yet high in fiber, which helps keep you feeling full longer and reduces the likelihood of giving in to unhealthy cravings.

Increase Healthy Fats 

High-fat foods promote satiety by slowing digestion and stabilizing blood sugar levels, which reduces hunger between meals.

A low-carb, high-fat diet like keto is the most effective weight loss approach. Limiting carbohydrates pushes your body into a fat-burning mode, explaining why a high-fat diet can help shed weight quickly. 

Tips for Managing Cravings:

  • Include healthy fats such as avocado or nuts in meals/snacks;

  • Drink plenty of water throughout the day;

  • Distract yourself from food-related thoughts with activities like walking or reading.

Managing cravings through diet adjustments is a critical component of successful weight loss, as it helps to reduce the temptation for unhealthy foods.

Woman sleeping

Reducing Stress and Prioritizing Sleep Quality

One of the critical factors in maintaining motivation during your weight loss journey is managing stress levels and ensuring you get enough quality sleep.

These aspects significantly impact physical and mental well-being, making them essential for successful long-term change. 

Identifying Stress Triggers & Implementing Coping Mechanisms

To effectively reduce stress, it's crucial to identify the triggers that cause tension in your life. Familiar sources of stress include work, relationships, financial concerns, or even weight-related stigma.

Once you've pinpointed these factors, consider implementing coping mechanisms such as exercise classes or seeking social support from friends or a personal trainer who can help keep you accountable on your weight loss journey.

Improving Sleep Hygiene Practices

Prioritizing sleep quality is essential in staying motivated throughout your weight management process. A lack of adequate rest can increase cravings and reduce willpower when faced with unhealthy food choices.

To improve sleep hygiene practices:

  • Create a consistent bedtime routine

  • Avoid caffeine intake close to bedtime

  • Maintain a comfortable sleeping environment

  • Limit screen time before bed

Incorporating these strategies into your daily routine will enhance motivation and contribute to better overall health while pursuing weight loss goals.

Setting Realistic Goals

Your initial goals may need adjustments due to various factors, such as weight loss plateaus or changes in personal circumstances.

It's essential to regularly reassess your objectives based on current results while remaining flexible with any necessary modifications. This could involve altering exercise routines or fasting periods. 

By staying adaptable in response to challenges that arise during your weight loss journey, you'll maintain intrinsic motivation toward achieving long-term success.

Understand Your Metabolic Body Type and Adrenal Body Type

If you're trying to lose weight, it's essential to understand your body type. Everyone is unique, and different factors affect how our bodies respond to diet and exercise.

Metabolic Body Types

There are three metabolic body types: ectomorphs, mesomorphs, and endomorphs.

Ectomorphs tend to be naturally thin with a fast metabolism. Mesomorphs have a more muscular build with an average metabolism. Endomorphs carry more body fat with a slower metabolism.

To determine your metabolic body type, take this quiz here. Understanding your metabolic body type is crucial for setting realistic goals for your weight loss journey.

Ectomorph Body Type:

  • Naturally thin frame

  • Faster than normal metabolism

  • Difficulty gaining weight or muscle mass

Mesomorph Body Type:

  • Muscular build

  • Average metabolism

  • Broad shoulders & narrow waistline

  • In males - a V-shaped torso

  • In females - hourglass shape

Endomorph Body Type:

  • Rounded physique

  • Apple-shaped in males

  • Pear-shaped in females

  • Larger bone structure

  • Slower than normal metabolism 

  • Difficulty losing weight

Staying Active and Adapting to Age-Related Changes

Maintaining an active lifestyle during weight loss is essential while adapting to age-related hormonal changes that may affect metabolism. Increasing effort levels is crucial for overcoming obstacles related to aging.

Adjusting Exercise Routines Based on Age-Related Factors

As we age, our muscle mass decreases, and our metabolism slows down, making it harder to shed extra pounds.

To counteract these factors, it's essential to modify your exercise routine. Incorporate strength training exercises and boost metabolism. Consider low-impact activities like swimming, hiking, gardening, or cycling.

Maintaining an active lifestyle while adapting to age-related changes is vital for successful long-term weight control.


Weight loss motivation can be a difficult path. However, you can achieve your weight loss goals with the correct attitude and knowledge. 

By identifying reasons for losing motivation, finding success stories and role models, creating an effective weight loss plan, managing cravings through diet adjustments, reducing stress, and prioritizing sleep quality, you can promote a healthy body—the main factor for achieving a healthy weight. 


1. How do I stay motivated for weight loss?

If you want to lose weight, staying motivated is critical to achieving your weight loss goals. Here are some tips to help you stay motivated:

  • Identify your reasons for wanting to lose weight

  • Set realistic goals

  • Create an effective plan

  • Follow Healthy Keto® in combination with intermittent fasting 

  • Surround yourself with supportive people

  • Find inspiration in success stories or role models

  • Manage cravings through diet adjustments

  • Reduce stress

  • Prioritize sleep quality

  • Stay active while adapting to age-related changes

2. What motivates you to lose weight?

Everyone has different motivations for wanting to lose weight. Some people like to improve their health conditions, while others want to increase self-confidence or enhance their physical appearance or performance in sports activities.

Identifying what drives you can help you maintain focus throughout your weight loss journey.

3. How does motivation affect weight loss?

Motivation plays a crucial role in successful weight loss by influencing consistency in following a low-carb diet, intermittent fasting, and adequate physical activity.

A strong sense of motivation helps overcome obstacles during challenging moments while keeping sight of long-term goals. 

4. Inspirational weight loss stories

Inspirational weight loss stories often involve individuals overcoming challenges like emotional eating or sedentary lifestyles by adopting healthier habits such as regular exercise routines and a ketogenic diet (Dr. Berg's Success Stories).

These narratives showcase determination and resilience, which can serve as powerful sources of encouragement during one's journey toward better health.

Healthy Keto Guide for Beginner

FREE Keto Diet Plan