Healthy & Happy  

How to Stay Motivated to Lose Weight

Weight loss motivation is like a river. It has ebbs and flows — you will experience a natural rhythm. Some days, you’ll be super motivated, and others, you will be struggling. These occurrences are absolutely normal. Together we’ll explore healthy strategies to help with weight loss motivation during your RM3® weight loss journey.

Intrinsic Motivation vs. Extrinsic Motivation

The key to getting through your “low” motivation days, or the key to how to get your weight loss motivation back, is to determine your intrinsic motivation versus extrinsic motivation.

According to Self-Determination Theory, there are two sources of motivation: intrinsic and extrinsic. Intrinsic motivation is defined as the perusal of activity for the internal satisfaction it gives, whereas extrinsic motivation implies a concern for external pressures or a desire for reward.

Both are effective motivation strategies, but intrinsic motivation is ideal for long-term goals because it focuses on values. A study in a well-known medicinal publication stated that participants who focused on intrinsic motivators like “self-efficacy, interest in what they were doing, and enjoyment of exercise” experienced long-term achievement in weight management.1

If you’re still wondering how to manifest weight loss, understanding and identifying the intent behind your goals is critical to ensure that you are committed to success. If you struggle to find or maintain weight loss motivation, you can use the 5 Rs Method to strengthen your motivation to succeed.

The 5 Rs in Motivation

1. Establish Relevancy

Ask yourself, “Why is achieving your goal important to you?” Examine your core values to determine your WHY. For example, if your core value is family, your answer may be, “To become a better role model to your children” or “So I can run around and play with my toddlers.” Or, your answer may be self-care, “I want to go up a flight of stairs without feeling tired every time.” Remember to relate your reason for fulfilling your goal to you and your personal life.

2. Determine Risks

We ask that you take a good, hard look at the negative effects of not achieving your goal. You may be experiencing some of those effects right now! Are you always feeling tired, mentally and physically? Do you have symptoms of pre-diabetes? These long-term effects impact your daily life as well as your long-term health. It’s important to revisit these risks when you need weight loss motivation.

3. Consider Rewards

Remember not to lose sight of the destination and focus on the journey. A study in goal setting for overweight adults found that those who were process-focused were more likely to lose weight than those who were just focused on the weight loss achievement alone.2 Reward yourself for every milestone you reach, whether it’s better moods or a better body image. You could spend a date night at the movies, treat yourself to a manicure, or buy a new flavor of RM Protein Shakes.

4. Identify Roadblocks

Acknowledging your obstacles is an important step in overcoming them. This is also known as “if-then planning,” which is as it sounds: IF a specific challenge arises, THEN I will have an action plan to combat it. A study in “if-then planning” reports that this helps “close the gap between wanting to attain a goal and actually attaining it.”3

5. Remove Barriers

Developing an action plan for potential roadblocks is an essential strategy for weight loss. Think back to the mental list of barriers you made in the last step, and brainstorm how you will face each challenge. For example, not having enough time to cook during the week can be replaced with meal prepping on the weekends. Make a grocery list of RM3®-approved ingredients and research RM recipes for inspiration. Or, if you feel challenged with food cravings, follow our 5 Tips For Better Self-Control. This action plan will leave you fully prepared to face whatever comes your way!


Many individuals search for how to get weight loss motivation back. With our tips on weight loss motivation, you’ve learned how to manifest weight loss. You have every strategy and tool to keep your weight loss motivation from waning. For continued support on your weight loss journey, remember to book your next consultation.

1Waehner, Paige. “Motivation for Exercise.” Very Well Fit.

2 Pearson, Erin. “Goal setting as a health behavior change strategy in overweight and obese adults.” National Library of Medicine.

3 Fusco, Katherine. “How to Anticipate Problems With If-Then Planning.” Success Magazine.

Author Image

Dr. Kim Feinstein, Psy. D. is a Licensed Clinical Psychologist and Red Mountain’s Behavioral Weight Loss Specialist. She specializes in weight management, body image concerns, and eating disorders and prides herself in her ability to educate, guide, and inspire patients to overcome obstacles and ultimately achieve their goals.