Diet tips & advice
Weight loss motivation: How to stay on track

Here are some tips from the experts at XLS-Medical to help you stay motivated to lose weight and build your confidence.

As time goes on our motivation can begin to subside

Tips from the experts


Here are some tips from the experts at XLS-Medical to help you stay motivated to lose weight and build your confidence.

1. Set short-term goals

No matter what the goal, if it’s too vague or too big, it’s going be daunting to commit to. Aside from setting yourself a realistic weight to aim for, make sure you also set yourself concrete short-term goals that you can hit along the way. It will motivate you to keep going the long haul.

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Some examples of good goals are as follows:

  • Increase your exercise from 1 day a week to 3 days a week
  • Cut down from 5 cups of coffee to 2 a day
  • Take your lunch in instead of buying it at the office

Use our BMI Calculator to help you set your goals.

2. Celebrate your wins (even the small ones)

You’ve overindulged a little this week or missed a workout or two - it’s going to happen from time to time. Don’t let little slip ups weigh you down, instead pride yourself on your achievements so far and the healthy foundation you’ve laid down. Celebrate the pounds you’ve lost, the workouts you did fit in, the snack between meals you didn’t have or those stairs you took instead of the escalator. Compare yourself to when you first started and realise how far you’ve come.

3. Don’t do it alone

Nobody said your weight loss journey was going to be easy, in fact some days can be really challenging leaving you a feeling little overwhelmed by the whole process.

A great way to stay on track and avoid feeling this way is to join a support group or weight loss programme or do it with a friend. Not only will you be able to share and celebrate your success with others but it also means you’ll have people around you to encourage and inspire you on those difficult days when you just want to give up, helping you bounce back and stay on track.

Support is a huge factor in successful weight loss, so don’t be afraid to seek out a supportive, positive community or support programme to help you achieve your goals.

4. Be consistent

Research has shown that consistency is one of the most important strategies when you want to keep the momentum up and turn your weight loss journey into a success. In fact, it is one of the prime ways to fundamentally change habits, lose weight and keep it off. Developing a consistent schedule of healthy eating and exercise will not only help you reach your weight loss goal but also maintain that weight loss and avoid the yo-yo dieting effect.

Set aside time to create a meal plan and grocery list at the beginning of the week and put notes in your diary for your exercise sessions. Planning ahead and prepping for the week reduces the chances of giving in to your cravings and making impulsive decisions that throw you off course.

The key to being consistent is making small not drastic changes that are sustainable, this means the changes you make are more likely to become a new way of life and easier to maintain in the long run.

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