Staying motivated to lose weight once the initial momentum fades
At first it almost runs itself; after a few weeks it gets hard. Why motivation fluctuates and how habits carry you through the tough patches.
- motivation
- habits
- psychology
In short
Motivation isn't constant. People who stay on track long term rely less on willpower and more on routines that work even on bad days.
Setbacks are part of it. What matters is how quickly you get back on.
Goals that carry you
A number on the scale motivates briefly but frustrates as soon as it stalls. More helpful are goals within your control: walking three times a week, vegetables with lunch every day, in bed by eleven.
Also think about why you're doing it. More energy with the kids, easier stairs, better blood results. That why lasts longer than any target.
Small strategies, big effect
- Attach new habits to existing ones, e.g. a glass of water after brushing your teeth
- Track progress beyond the scale: sleep, fitness, how clothes fit
- Shape your surroundings: fruit in sight, sweets out of reach
- Make if-then plans for tricky situations
- Talk to yourself as kindly as you would to a good friend
- Look for support around you
After a slip
One pizza night doesn't ruin a plan; thinking 'it doesn't matter now anyway' is more likely to. Treat the next day as a normal day and simply carry on, without compensating.
Note
This Journal article offers general information. It is not a diagnosis, a prescription or a promise of any result. Whether treatment is suitable for you is decided by a doctor after reviewing your questionnaire. For acute or severe symptoms, contact your GP, the out-of-hours medical service (116117) or, in an emergency, 112.
Sources and medical review
Based on the German S3 obesity guideline (behavioural therapy) and research on habit formation. Medical review pending.
- German S3 guideline on prevention and treatment of obesity (behavioural therapy)
- Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol 2010