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  • Dana Dee

My Top 5 Tips To Get & Stay Motivated to Lose Weight


Do you struggle to find motivation to workout consistently and eat healthily? Have you been trying to lose weight for the past few months or years, but can’t find a single ounce of motivation to get off the couch, put on a sports bra and go? Ever think about how other women are so motivated all the time and all you wanna do when you get home from work is lay on the couch and relax all night?


These were my exact thoughts when I first started this healthy lifestyle thing.

& then, I started obsessing and researching…


• Why do some women have motivation and others don’t?

• What makes women feel more motivated?

• What should I do when I don't feel motivated and all I wanna do is quit?

• How do I, not only get motivated, but STAY motivated for more than 3 weeks?


In this blog post, I’ll share my Top 5 Tips To Get and Stay Motivated so that you can finally lose weight and feel confident in your body again.





Tip #1 To Get & Stay Motivated to Lose Weight: Learn The Secret About Motivation


So, on my quest to figure out this motivation thing we keep hearing about, I learned something that BLEW MY MIND! & it is this--


MOTIVATION IS AN EMOTION. A FEELING.

& just like every other emotion that we experience as humans-- sadness, happiness, anger, excitement-- sometimes we feel them and sometimes we don't. Think about it... No one is happy all day, every day. Maybe for some, it happens more OFTEN, but even still, that emotion eventually goes away and is replaced with a different emotion.


If motivation is an emotion, then it makes sense that we don’t feel it all the time!! PHEW-- What a relief, right?!


So if you find yourself saying things like, “I’m just not motivated” or “I have to wait to be motivated to start working out”, remember that motivation will come and then it will leave you. It’s not reliable. & if we ONLY do things when we feel motivated, then there’s a chance we may never do them at all.


It’s like saying, “I’ll only spend time with my family when I feel happy.” Won’t there be times when you’re having an off day? Yes. Will you still spend time with your family anyway? Yes.


The best part about this is that everyone goes through waves of motivation and it’s totally normal! Knowing that is so powerful because now you won’t be shocked and annoyed at yourself when you don’t feel motivated anymore.


Tip #2 To Get & Stay Motivated to Lose Weight: Work Your Discipline Muscle


If you’re anything like me, you plan your workout plan and your meals when you feel the emotion of motivation; but you also plan with the idea that you’re gonna be THAT motivated the entire time & eventually fall off track because you don’t feel that spark anymore.


But now that you’re familiar with how motivation works, the next step is to have a plan for when it leaves you.


You can choose to take the “easy” way out & stay in your comfort zone of “I’m not motivated” where you’ll continue to make very minimal progress to be healthy and fit or you can work on being disciplined.

Discipline is the habitual things you do to bring you a desired result.


You have the power over your emotions to choose easy & staying the same or strong & ready to take action.


It is our responsibility to create discipline. It works just like a muscle. Think about doing squats-- your butt won’t grow overnight (sorry to inform you ) unless you keep practicing. Same goes for discipline. Some days you might have to drag yourself to the gym or to cook for yourself, but the more you work the discipline muscle, the stronger it becomes.


Tell yourself:

“This is something that's important to me. I’m deciding this and I will do what it takes to get there. Some days it’s going to feel easy and comfortable, and other days it may feel hard and uncomfortable. BUT no matter the situation, I will give it my best and I WILL SHOW UP one day at a time because that’s where the magic happens. I will workout whether I’m motivated or not because I am disciplined. It’s not, ‘SHOULD I workout today?’, it’s, ‘WHEN will I workout today? I don’t need motivation because I just go, it’s part of my daily routine. There’s no decision to be made.”


Listen, I’m not saying it’s all going to be a walk in the park. It will be challenging the first days and weeks when the motivation goes away. But we’ve already accepted that in the last tip, right?! You are disciplined and you’ve committed to bettering yourself.


Successful women of all facets of life, are not more motivated than you, they are simply just disciplined.


Our minds are the decision maker, not our emotions.



Tip #3 To Get & Stay Motivated to Lose Weight: Have A Clear & Meaningful Purpose


Now… we might be getting a little deep here but bear with me. Having a clear vision is KEY when you want to lose weight! Let me ask you…


What would your life be like after you lose the weight?

What’s the real thing motivating you to do this, not just aesthetically?

What’s the point of it all?


Answering these questions might not always be comfortable to think about, but those will be the reasons that will get you out of bed to do a quick, 30 minute workout instead of hitting snooze for the 3rd time.


Below is an example of two different purposes for losing weight:

Example 1

“I want to lose weight because I want to have abs like that girl on Instagram.”

(This will motivate you for a short time and then you’ll realize that donuts taste better than looking like that girl.)


Example 2

“I want to lose weight because I want to be able to play with my kids now and for years to come, without losing my breath.”

(Can you feel the difference?!)


Aesthetic goals alone are rarely enough to help keep you motivated & when it means more to you than just looking a certain way, you are so much more likely going to stick that desired outcome.


Tip #4 To Get & Stay Motivated to Lose Weight: Aim for Progress, Not Perfection.


Now that you have the desired outcome in mind, with a strong, meaningful purpose and foundation to truly stick to your goals, it’s time to set smaller action steps towards our big goal. It can be very overwhelming to change your lifestyle, but what has worked for me was focusing on one or two attainable “baby” steps to accomplish the bigger goal of losing x amount of weight.


Example: I wanted to stop drinking soda. I knew it was bad for me.

Never drink soda again = overwhelming /restrictive

Decrease soda from 3 cups to 2, add 1 cup of water = do-able


See what I did there?


Start slowly decreasing your bad* habits (* a reminder that you’re not bad for doing these things, these are just habits that don’t enhance your life), and increasing the healthy ones! Slow and steady wins the race, right?


• If you want to improve your diet, start meal planning.

• If you want to drink more water, buy a cute water bottle and start bringing it with you everywhere.

• If you want to exercise more, reach out to a coach or mentor for structure and accountability.

(Click here for one on one fitness and nutrition coaching)



Tip #5 To Get & STAY Motivated to Lose Weight: Repeat Until It Becomes a Habit


The more specific and measurable your goals, the more you can track progress & the higher your success rate to achieve it. & the key here is track your progress! This will help build your confidence, give you some momentum, and really change your mindset on health.


Click >> here << to download my Free Habit Tracker & Complete Guide to Building Healthy Habits



Repeat these smaller baby steps from tip #4 over and over and over again until it's so automated that you don't even realize you're doing it. I know it might be sexy to get results overnight but trust me, overnight results don’t last. Building healthy habits do.


I mean… we’ve all heard it… it takes 21 days to form a habit, right? Just stick with it-- I promise it gets easier!



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PRIVATE COACHING: Looking for structure and accountability? Someone who will support you when you don't feel motivated? As of the time I write this blog post (1/28/19) I am taking 2 more private 1:1 fitness coaching clients. I help busy moms & career-women lose weight & start a healthy lifestyle without sacrificing fun foods, energy & time. Stop falling off track, & finally get the long-lasting results you’ve been searching for. Apply here to schedule a Free Discovery Call so we can see if this would be a good fit.


Bookmark this blog post, go back and deep dive into it while implementing, and if you have ANY questions, feel free to hop into my free fitness & wellness community to ask or email me (danadeefitness@gmail.com).

I want to hear from you! How do you stay motivated? Has this been something you’ve struggled with?

Dana Dee | Health + Fitness Coach