Let’s explore with experts why motivation is so crucial for weight loss, where to find it, what can inspire you, and how to maintain it.
You want to reach a healthy weight and improve your body, but struggle to stick to the plan and stay focused on proper nutrition and exercise? This is a common issue, and here’s how to tackle it.
If you’ve ever tried to follow a strict regimen relying solely on willpower, you know how tough it can be. Of course, sometimes it’s necessary to set firm boundaries and follow rules regardless of habits—but sooner or later, such self-discipline and restrictions lead to setbacks.

Motivation often fades due to vague goals. Why do you want to slim down? What new opportunities will a change in weight or clothing size bring? Why does this matter to you? Notably, intrinsic motivation works better than extrinsic. This means when your goal aligns with personal values rather than outside expectations, you’re more likely to stick with it long-term.
Motivation is a psychological process closely tied to physiology, driving people to act. It shapes the ability to fulfill needs—not just in the moment, but over time. The brain’s dopamine-driven reward system reinforces this, activating when a task aligns with an internal need. Goals range from basic survival (food, water, sleep, comfort) to social, career, and material aspirations, as well as personal life expectations.

“Motivation for weight loss is like fuel in a car—you don’t need a full tank to drive, but you can’t let it run empty,” says Joshua S. Klapow, Ph.D., a clinical psychologist at the University of Alabama at Birmingham and author of *Living SMART: 5 Essential Skills to Change Your Health Habits Forever*.