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How to Stay Motivated to Lose Weight | Red Mountain Weight Loss

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 other days, 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 vs. extrinsic motivation.

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

Both of these 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 focusing 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 are struggling 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, “Be 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. It’s totally possible that you’re 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 the weight loss motivation.

3. Consider Rewards.

Remember not to lose sight of the destination, but to also 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 exactly 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 Read our article about the Top Challenges for Losing Weight where we identify some of the most common roadblocks you may face on your weight loss journey.

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. Be sure to make a grocery list of RM3-approved ingredients and research RM3 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 & prides herself in her ability to educate, guide, and inspire patients to overcome obstacles and ultimately achieve their goals.