How to Stay Motivated on a Diet

How to stay motivated on a diet

I’ve worked with a lot of people one-on-one to lose their unwanted body fat. I have thousands of woman who signed up to receive my free weight loss starter kit and read my blog posts. I’ve got thousands of people who have read one or more of my Kindle ebooks on various health, fitness, and weight loss techniques.

My point in telling you all this is to let you know I communicate with a lot of people in the same boat as you are right now – people who have some amount of unwanted body fat and want to get rid of it.

One thing I’ve noticed over the years is that the biggest excuse I hear for why people haven’t lost the weight or haven’t even started trying is because they just don’t have the motivation to do what it takes.

The biggest reason why people just like you fail to lose weight is because they don’t have the motivation. They lack the will power to do what it takes to achieve their goals.

Sound familiar?

In this post, I’m going to teach you how to stay motivated on a diet, but this weight loss motivation strategy can also be used to help keep you inspired when working towards ANY goal.

It will help you stick to a diet. It will help you get off your butt and be a little more active. It will help you stay motivated to lose weight.

Let’s dive in…

How to Stay Motivated on a Diet With “The Morning Review” Strategy

One of the most important things you can do to keep yourself motivated to continue on with a diet is to establish a healthy, daily morning routine that will set your day up for ultimate success.

Essentially, the most important tasks you need to complete to accomplish your weight loss goals must be made a priority in your day and need to be checked off your to-do list first thing in the morning before “life” gets in the way and you have too many excuses not to do them.

What you make a priority will get done.

I personally use my morning routine to accomplish my most important tasks in my business, my health, and in my life. Otherwise, they can fly by the wayside when the “duties” of the day come knocking.

When helping clients overcome this major issue of lack of motivation, I teach them how to establish their own daily morning routine and the important key elements they must get done during this time.

I allow them to personalize their morning routines to suit their needs and goals, however there is one thing that I require them to incorporate.

The one thing that is essential to include in your daily morning routine is what I call “The Morning Review”.

If you’re short on time, check out the contents of this post in this presentation below. Simply click through all the slides below.


The Morning Review is what I refer to the period of time you spend looking over several key documents (I’ll explain shortly) you keep together in a prominent place.

This can be a three ring binder, a notebook or a folder on your computer – whatever works best for you.

For the sake of this post, I am going to refer to it as your Review Binder.

And every morning, one of the first things you do religiously every single day is take 5 minutes and spend that time reviewing some of the material you include in your review binder.

You might be wondering what material I’m referring to so let’s discuss that next.

What Will Keep YOU Motivated?

In the end, it’s up to you to determine what to keep in your review binder, but here are a few things I highly recommend my clients review for 5 minutes every single morning.

weight loss motivation
Use these weight loss motivation strategies…

1. Your Weight Loss Goals

The first step in embarking on any weight loss journey is setting S.M.A.R.T. goals for yourself that are specific, attainable, and realistic, among other things. I discuss exactly how to set your goals in my ebook, Weight Loss Motivation Strategies You Don’t Know About.

Your goals should be front and center in your review binder.

2. Your Powerful Why

Your powerful why is your single most reason for wanting to accomplish any goal. I wrote about the importance of knowing your powerful why and being passionate on your quest to attaining your goals in depth, as well as how to discover what yours could be, in this post so make sure to check that out.

Once you know your powerful why add it prominently to your review binder under your goals.

3. A list of 99 other reasons why you want to achieve this goal.

Once you have your single motivating reason for accomplishing your weight loss goals, it might benefit you to include ALL the other reasons why losing your unwanted body fat is worth working for.

This may take some time but I challenge you to sit down for 30 minutes and put together a list of 99 MORE reasons why reaching your goal is important to you.

List these below your powerful why in your review binder.

4. A list 25+ of your favorite motivational quotes.

I love reading inspirational quotes, especially the motivational image quotes you can find on Facebook these days that often get passed around.

I suggest searching on the internet for 25 motivational quotes that resonate with you and then adding them to your review binder.

Here is a presentation I put together with a few of my favorite inspirational quotes and images. This should give you a great start in building your motivational quote portfolio.

After you get your 25, just keep an eye out for other quotes you stumble upon that work for you as well. Simply add to your review binder as you find them and include them in your morning review time.

Add your favorite quotes to your review binder right under your list of 99 other reasons why you want to achieve your weight loss goals.

Every morning during your review time, simply read over your goals, your powerful why and the other 99 reasons why you want to accomplish those goals, and read through a handful of quotes.

The goal here is to re-remind yourself every single day what your goals are and motivate you to make good choices in your diet and lifestyle that will move you closer to achieving those goals.

Here is one of my favorite motivational quotes:

Everything you do either moves you closer to or further away from your goals – even on weekends. ~Craig Ballantyne

I don’t think Craig came up with the first part of that quote but the weekend addition was his. I love it!

Wrapping Things Up

If you want to stay motivated while you’re on a diet or any weight loss program then I suggest you follow my “Morning Review” strategy.

Every single morning take 5 minutes to review the contents of your review binder which will include, at a minimum, your goals, your powerful why and 99 other reasons why you want to accomplish your goals, and 25+ motivational quotes (with or without images).

Doing this every day should set you on the right path to have a motivated day where all the actions you take bring you closer to (and not further from) your weight loss goals.

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