How to Stay Motivated to Lose Weight: 5 Science Backed Steps

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We’ve all been there… One moment you’re fired up for your goals and future sexy self, ready to diet and conquer the world. The next? Not so much… This video will teach you all about how to stay motivated to lose weight backed by science!

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But after just a couple days, you’re back to binge eating chips and watching hours of Netflix.

What is happening?

Why is it so difficult and what does the science say about motivation?

Today, we’re going to be answering these questions and uncovering the real solutions to how to stay motivated to lose weight, backed by scientific solutions.

Point #1. Motivation is fleeting and losing weight takes time

The main problem people face when wondering how to stay motivated to lose weight is that motivation wears off and temptation will always exist.

My boy Zig Ziglar has a good quote about the solution to this:

“People often say motivation doesn’t last, well neither does bathing. That’s why we recommend it daily.”

The secret here is to use our incredible 21st century technology to keep reinvigorating yourself with more motivation.

The easy ways to do this are:

• Listen to daily podcasts on being healthy
• Read books our use to listen to health and fitness audiobooks
• Or even attend conferences and events held on health and fitness

All of these things will help re-inspire you and keep you motivated

Point #2. Everyone has limited amounts of willpower

Have you ever noticed it’s easier to make tough decisions in the morning but harder to make them evening?

This is because your willpower, similar to a muscle, is a limited resource.

After a long day of hard decision making, a psychological syndrome called decision fatigue sets in and makes it more difficult to say no to that pizza

The solution here is to use habits instead of relying on willpower.

Habits, since not consciously made, don’t dip into those willpower reserves and are decisions made on autopilot.

Simple habits like drinking a large glass of water right when you wake up or not eating after 7pm are easy to establish and will help you when your motivation and willpower fades.

Point #3. Progress can be deceiving

The mirror plays games when It comes to losing weight and getting in shape.

Many dieters have experienced the situation where they are losing weight and feeling better, but are seeing no physical results in the mirror.

This can be crazy frustrating.

The solution is that measurements don’t lie.

It may not sound sexy, but diligent tracking progress is crucial for success

• Yes, take photos, but also make sure to
• Weigh yourself
• Take measurements
• Take videos
• And keep studious track of these records.

Progress = motivation and this will keep you from getting discouraged by the mirror.

Point #4. Being healthy doesn’t have to suck

When most people think about getting health and fit they envision eating dry chicken breast, bland broccoli, and running for hours on the treadmill.

It doesn’t have to be like that, nor should it.

Find something you love, especially when it comes to exercise

• Yoga
• Pilates
• Boxing
• Crossfit
• Booty Bootcamp
• Biking
• Running
• Hiking
• Weight Lifting
• Prancercising
• Kayaking

The are A TON of options

With all those options out there, you have no excuse not to find something you love and can stick with.

Remember a perfect workout routine you hate is going to be less effective than finding a type of exercise you love and can stick with.

Point #5. Design small rewards for sticking to the plan

All work and no play makes Jack a dull boy.

We humans may think we are complex and gifted beings, however, we are still simple animals.

Basic reward systems in almost all major weight loss studies work on us just like our furry brethren.

As talked about in our previous video on New Year Resolutions, reward systems work.

Having a cheat meal once a week or even a reward day every few weeks on a diet can provide a lot of psychological relief and something to look forward to on those more temptation filled days.

So in summary the solutions for how to stay motivated to lose weight are:

#1. Find a daily source of motivation
#2. Focus on establishing 1-2 core habits you can stick with
#3. Track your progress diligently
#4. Find a type of exercise and diet plan you ENJOY
#5. Reward yourself for sticking to the plan

Before you go if you wouldn’t mind leaving a like and a short comment on the video we’d really appreciate it.

Credit to for some of the music!

Terrific Ways You Can Get in Shape

Whether or not it’s eliminating really like handles or using muscle mass, health and fitness is dependent largely on 2 things: nutrients and exercising/hitting the gym. This short article contains recommendations that will help you deal with these two major details of health and fitness. Playing them will assist you to on the path to owning your desire system.

Lots of people make an effort to get fit by simply raising bodyweight over a table. Reasonably, really the only exercise routines you should strengthen your muscle mass come down to six moves: force-ups, move-ups, leg squats, lower leg improves, bridges and force-ups done in a hands-stay situation.

Using a video to workout is a great way to stop having a boring workout. Don’t just stick to one routine. Keep a few different ones on hand to spice things up a little. One of the biggest advantages to using a workout video is that the music, energy, and coaching you receive helps take your mind off any pain and helps to keep you going.


  1. Love your videos! I am now in the habit of watching them daily – some of them over and over. This one will be a good one to repeat! Have you considered doing a video on training the brain to find other ways to satisfy the urge to eat when you are not hungry?

  2. Jana says:

    the bessssstt channel ever

  3. Find a sport you like that's how I did it instead of running on the treadmill I'll play tennis and basketball for hours

  4. thanks for the video!

  5. Erin Gray says:

    Yay! Grow channel grow

  6. Vy Phan says:

    I actually gave up 'cause I was bored. So now I'm taking a new exercise, it's cool and motivated 😂

  7. Thanks for the video. Newly subs here.
    I just LOVE the final messages 😂

  8. Gaia Ang says:

    the health nerd is my jon snow

  9. Health nerd is amazing.

  10. heidi Muro says:

    Great Video. Thanks!

  11. The health nerd is my jon snow

  12. j.meezy __ says:

    any good fitness podcast

  13. babyweems says:

    Definately "food" for thought … yummy.

  14. Hina says:

    the health nerd is my jon snow

  15. Sayayayaaa says:

    this is such a helpful video! 🙂

  16. Thank you for these videos, I find them the best source of support and motivation

  17. Vili B says:

    The Health Nerd is My Jon Snow

  18. Wow. These guys are really Good.
    I love the Health Nerd. From Now on all my fitness and health issues, I am coming to Health Nerd

  19. how do í know if I'm getting enough b12?

  20. The Health nerd is my Jon Snow

  21. are protein shakes effective?

  22. B White says:

    I started drinking tons of water and running a mile daily and ive lost 10 lbs in 3 weeks |