8 Tricks to Get Motivated to Lose Weight

lady on bike motivated to lose weight
You motivated to do these bike workouts?
  1. Say 'So That'
  2. The IF I DO Game
  3. Watch This
  4. Talk to Your Future Self
  5. They'll Motivate You
  6. Toy Snake
  7. Make Excuses
  8. Fill In The Blanks

1. Say "So That"

wife motivates husband to lose 70 lbs
PJ Lost 70 pounds SO THAT his wife could live

Ask yourself "Why do I want to lose weight" and after you come up with a reason why… Just keep on saying SO THAT.

For example…

Can you see what's happening?

The more times you say SO THAT = the more motivated you'll become to lose weight

People are not lazy. They have impotent goals or goals that do not inspire them.Anthony Robbins

2. If I Do & If I Don't

Take 2 sheets of paper and on 1 of those sheets you're going to write…

"These GOOD things will start happening to me IF I DO Take action NOW to lose weight"

Then you'll fill up that sheet with every GOOD thing you can imagine that will happen in the near & distant future If You DO take action now to lose weight so you'll probably write things like…

On the other sheet of paper you'll write…

"These BAD things will start happening to me IF I DON'T Take action now to lose weight"

Then you'll fill up that sheet with every BAD thing you can imagine will happen in the near & distant future If You DON'T take action now to lose weight so you'll probably write things like

STOP Right Now & fill out your IF I DO & IF I DON'T Sheets because You will read those sheets every time you feel like giving up on your weight loss goals.

3. Watch This

4. Talk to Your Future Self

Every time you feel like eating the wrong foods, not working out or just giving up…

5. They'll Motivate You

lisa pcos motivation

How she motivates you: Lisa had PCOS (a disease which makes it nearly impossible to lose weight) and she still lost 125 pounds with these walking workouts

Adrian Bryant

How he motivates you: Adrian Bryant got fat on purpose (at 51 years old) and then lost 44 pounds in 3 months to prove how easy it is with his own diet & HIT Workouts

became model after weight loss

How she motivates you: Nozibele became a professional model (who now looks very young at 44) after losing 50 pounds doing Adrian Bryant's elliptical workouts

motivation to work out

How he motivates you: Chris did this short 10-minute jumping jack workout daily to Lose 137 pounds in 7 months

she lost 198 pounds

How she motivates you: Taushina lost 198 pounds & still losing doing the Lose 15 lbs. in 15 Days ski-step weight loss challenge.

lost 120 pounds bed sheet workout

How he motivates you: Robert Lost 120 pounds using bed sheets?

93 Before & After weight loss pictures for more motivation

6. Toy Snake

Play the video below to see how a toy snake can motivate you into losing at least 10 pounds in 2 weeks…

More Motivational Workouts

Show All 37 Workouts

7. No Excuses

no excuses motivation

8. Fill In The Blanks

I will lose ________ Pounds in __________ Months

But make a reasonable goal and nothing too unrealistic like I will lose 100 pounds in 1 month. Use these weight loss success stories & weight loss factors to see how to set a realistic weight loss goal.

If you believe you can, you probably can. If you believe you won't, you most assuredly won't. Belief is the ignition switch that gets you off the launching pad. Denis Waitley

More Tips to Get Motivated

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Adrian Bryant NowLoss.com

Leave a Comment

1-60 of 461 Comments
yair silva

hey Adrian, I'm 15 turning 16 in a year I'm 5'3 I weight 170 and I want to loose belly fat and as much as I try to I can't can you please help, I seen you helped a lot of these people hoping you can help me.

July 07, 2018

Adrian Bryant

belly fa comes off last so start here with any of these plans

July 08, 2018


You are my favorite weight loss motivator. Thank you for the good work. God Bless you.

October 26, 2017

Adrian Bryant

your welcome

October 27, 2017


Hello. I'm 42 years old and I work sitting on my big behind all day. Over a year ago I've gained more and more weight. Also I've developed fat ankles. I am always tired due to poor sleep and I have no energy. I'm old and a single mom who also can't afford a great gym membership. Besides that, I get so embarrassed if I go and lose the motivation soon. I miss running. Being single and morbidly obese is not helping me find a sexy guy. I need help. I am borderline diabetic. Not there yet, shocking. But I'm not a lazy person. I work on the 4th floor and try to take those exhausting stairs (if I'm not running late). I need help. One of my sons has an awesome metabolism. I'm so jealous of. Did I also mention I was in the Navy? I miss my skinny self and I get terribly depressed. My biggest issue is I have a sore knee from years ago from tripping. The stairs are making it hurt more. Please help.

September 06, 2017

Adrian Bryant

see this first

September 07, 2017


I want to lose 30 pounds in 4 weeks. What do I do?

September 02, 2017

Adrian Bryant


September 03, 2017


Hi im Gena. Ive always had trouble with my weight i started working out everyday for 3 months and i lost a bit of weight but my eating habits got the best of me and i gained it all back im 5 "6 and weigh 187 pounds. Im also a diabetic which makes it harder for me. Im only 17 and deal with my weight. I want to lose at least 50 pounds by next year so i could look good for high school graduation. I have no motivation . Because i feel its nearly impossible for me cause i know the weight will return. Ive done all i could. I just need help.

August 14, 2017


I am so excited to give this a try!
I don't have a lot of weight to lose but at age 56 it seems more difficult to get the scale to move in a positive direction. I will post another comment after my first week on this rating plan

July 21, 2017

A Bee

Quick Question.

I've always had a double stomach for lack of better words. I have a lower bottom pooch thats pretty stubborn. What should I do to get rid of it. When I lose weight it goes down but never totally. Surgery not an option. I want to get rid of it naturally.

March 23, 2017

Adrian Bryant

its b/c belly fat is the last to go so use this p;an

March 23, 2017

Audrey Watson

Hi Adrian,
My name is Audrey, I am 13 years old and I weigh 110 and I want to weigh 90, all my friends are skinny and wear bikinis and i want to but im afraid they will tease me. Please help!

March 10, 2017


Hi Adrian
I was 232lbs an gained to 260lbs by starting a diet then stopping it and eating to compensate for the starving i did.
I want to try yur fasting plans from today.
I worry i will quit thinking it's not worth it. My problem is i cant be consistant with one plan.
I want to now lose 80lbs.
Please help me.

April 09, 2016

Adrian Bryant

start here to find the right plan for you

April 09, 2016


Thank you Adrian.

April 09, 2016


Thank you Adrian for your advice. I tried the fasting method of 20hrs from Mon and by today (friday) i have lost 8lbs.
This method is amazing.
As time goes by i am not having cravings as before.
If i can do it, anyone can. I highly recommend it.
Amazing advice Adrian.

April 15, 2016


Hi my name is Jessica I am 34 years old I weigh 400 pounds I am low income cannot afford a gym need help on a diet and exercise that I can do because I am in desperate need to lose weight before I start getting health issues it's really hard for me to have the family help because my husband wants to gain weight while I want to lose

January 20, 2016


So hello there! I'm Barbara; a 5'8" 20 year old college student, who has an endo-mesomorphic frame (thick bones/strong body like Serena Williams) and has struggled losing and keeping weight off pretty much all my life. I'm fed up! I want to be lean/slim like all my friends. I usually work out 5-6times a week (3x week= 30-60mins elliptical/2x= 15 mins treadmill and various light weights; 15-20reps), but reached a plateau. I also recently went to Paris, ate crap, gained some weight and now I have serious cravings for all the bad sweets I used to eat. I've lost 20-25lbs maybe at most all my life, but find a way to get back to 160+lbs. Overall my weight fluctuates and I'm soo sick of it!

I would FINALLY like to be at my weight goal of 130lbs and maintain it! Having no more cravings, stressing over weightloss/getting depressed then indulging in food, and stop with the fluctuating weight already. I need the BEST workout plan and diet for me. In less than 5 months I'm off to Vegas for my 21st; I hope to be at 130lbs by then. PLEASE help, this would be the best birthday gift I could ever receive in my life. I've struggled way too long, and I'm ready for change.


January 12, 2016

Adrian Bryant

go here to actually find the right plan for you

January 12, 2016


Adrian I found your website in 2011 I was very over weight and 5-9 320. I was so motivated from you that I lost 80 pounds in by the end of 2012.
But I made the mistake of getting comfortable I didnt see it as a lifestyle change but a chore. Its now 2015 and most of the weight has come back. Not just at once but just over the course of some depression, lack of motivation, not understanding my self.
But I feel motivated again this time im going to do it right! Im going to change my life! Im going to do it again! and this time Im going to share my journey. I was bashful to share pictures but I see now that I dont need to be. Theres people just like me.
Trust me when I tell you guys this. DO the change! It can be done. I WILL DO IT AGAIN!

December 13, 2015

Adrian Bryant

do you have the before and after pics from previous weight loss

December 13, 2015


Hi Adrian I only just came across your site. And I want to get motivated again too. I've moved to Colorado in 1999 had no family or friends and over 350lbs. Joined a gym started. Now it's a long story, so I'll keep short. I went from size 6x to size 6. Oh and in eleven months. I have pictures monthly tracking progress. .. Then I had 6 children in as many years, got lazy, comfortable and stopped taking care of me and took care of everyone else. . Now I'm tired, sick, injured from Achilles tendon rupture and shredded ligaments. But now I want my life back.

January 27, 2016


I had not seen this before. Wow, all good stuff. I have to go back in Friday for more surgery. (sort of getting tired of that) and my husband and I are discussing how to get back in shape and include the kidlets. I'm excited to be starting. I almost posted a photo here but don't know how to lol. Anyway thank you for that info, we'll be trying it. And I think my gym has an upper body bike.

February 01, 2016

Adrian Bryant

send your photo to nowlossATgmailDOTcom

February 01, 2016

Gulzar Roy

Hi Adrian
I am Gulzar Roy from India i gone through your website and its really so inspirational thank you so much for doing this kind of great job.
My q. is my weight is 105 kg but i dont know from where to begin and i m scared that may i really able to lose weight and fat. please help me thank you so much

November 22, 2015


hi im 5'2 , weigh 190 and am 34yrs old ... i have tried everything to lose weight but stay big.. my obsession with being skinny one day has taken a turn for the worse sperate i even started using illegal drugs and become a junkie... my appearance has changes i look tired amd older i never eep hardly eat but im still fat and addicted..i have met someone who loves me and is slowly changin my life n hes coming to see me in 3weeks ..i dnt want him to see a fat junkie...please help me

September 02, 2015


Hi!!! thank you so much for your videos! So I actually need your help. I need to lose minimum 20 kgs as soon as possible. I weight 84kgs and I'd like to weight 64kgs. I exercise 3-5 times a week. I am a vegetarian. I am really unhappy with my body. Could you please tell me how could I lose that much weight under 6 months?? How can I lose 2kgs per week? Thank you

July 19, 2015


Ok, so heres my excuse for not starting a diet right away. My husband and I are low income and it seems like diet food is more expensive. I dont know what to buy when I start and if I cant afford it right away would excersing do me any good? I cant afford a gym membership so walking would be my preferred method. Im 5'6" and I weigh 278. I read everything but is there a certain diet and amount of time a day I should follow. I want to loose 133 lbs in 11 months. Thanks.. so glad I found this site. D

July 05, 2015

Adrian Bryant

see this diet

July 05, 2015


OK, so here is the thing. I moved to the prairies, I cannot afford the gym membership fees, there is no indoor swimming pools or even 1 swim pool, I come from a place where I could hike hill sides and ravines , dance every night and swim laps. Now that I am in the prairies, walks do not cut it (everything is flat and non-interesting)there is no place to swim. I have tendinitis in both arms, and running hurts 1 ankle. I get a lot of headaches when I do home workouts - and there is no place to go dancing. My motivation stems from enjoying the things that make me fit, but I can't seem to find motivation in boredom. I have gained 8 pant sizes since moving here, and struggle with staying motivated to do boring things that I have no interest in, and no one is as motivated to work with me - I always end up being the only motivator - and that doesn't help either because no one helps me get motivated. I also have recently discovered that I have a gluten and wheat intolerance, but being in a small town not many things here to eat without those things. All I can say is HELP!!! Any suggestions?

March 31, 2015

Adrian Bryant

so basically you're main problem is finding something you enjoy or that is fun in order to workout?

April 01, 2015


I am a 44 DDD. About 48 in. around bust. I need to get around 40 in. around bust. How much weight may I have to potentially lose? I am top heavy with a large center (apple-shaded) Current wright app. 225 lbs & I am 5'6. Any suggestions?

February 23, 2015

Adrian Bryant

dont know exactly how much weight you would need to lose. all i know is weight loss would help so use this workout and this diet

February 24, 2015


Adrian brother, I almost cried after reading this page. My current weight is 278 pounds. I am going to loss 80 pounds in next 5 months. I WILL DO IT NOW. YOU CHANGED MY LIFE

January 26, 2015


Well how much did you lose?

July 05, 2015


Hi Adrian,
I'm 15 years old turning to 16 soon , my weight is 47 kilos and 5''6 height , i'm skinny and thin i'm so slim as you see for 47 kg I wanna get fit and get my body in shape and get something called butt for once 'cause as i told you i'm so skinny , I wanna get toned and strong and lean muscles ! so can you help me how?
I searched for some help so i knew that I have to attend the gym and run and eat healthy ( vegetables and no fat or junk foods ) and i have to get enough sleep ! do you think that even skinny people like me is okay for them to exercice , it won't let me be more skinny and thinner and make it worst? or it will get me fit because as i know that only overweighters and fat people can get fit by losing weight ! so when i got some help they told me to get a work plan ( gym + home's workout ) they told me that i have to workout each day and it's okay to rest for one day ! can you help me please?

And thanks alot!

December 23, 2014


Hey! I'm 31 and a stay at home mom of three. I have had a problem with weight since my first child My weight goes up and down all the time! I can't stay motivated to lose the weight and have no energy. But I am tired of feeling unattractive and overweight. Please help !!

December 12, 2014

Tiffany Gloria

Hi, Adrian. Thanks for the kind work I see you doing for people here. I made a sort of pact in January to lose weight...but suprisingly,I gained about 10kg (okay...not suprisingly...my intake of pizza, chicken and rice escalated like crazy so...well...there..you have it...) I am 17 years old and yesterday I checked my weight, I am now 80kg, 156cm....oww..yeah i know...its bad... I am meeting up with a few people in November and I really need to look my best.. I met them 2 years ago( March, 2012) when i was 60kg. Please help me, Adrian, please. Looking forward to your quick reply. Thank you.

August 12, 2014


Hi Adrian.

I am a 21 year old senior in college and I am finally putting the pedal to the metal and starting my weight loss journey. However I don't know how to properly work out in the gym to loose weight. I am 5'5 and I currently weigh 210 pounds and to start out I want to drop down to 165 pounds. Can you suggest a work out plan that would help me loose the weight. I wanted to do it within a year. Thanks so much!

August 02, 2014


Hi Adrian, I've always had trouble losing weight; I'm a 184lbs, 5'8", 22yo woman. Could you give me some quick tips for a college student with a full-time job on a budget, and how to stay motivated? My goal is 135lbs, and I'd like to lose it in 4-5 months.

July 12, 2014


Hi Adrien,
I'm 25 years old and last year after I had my 2nd daughter I weighed about 186lbs. I got a personal trainer and joined a boot camp and lost 50lbs in about 9 months. Thanksgiving and Christmas came up of course I couldn't help, but eat "bad" food and on top of that I stopped working out. 7 months went past and I gained 18lbs, but in May I joined back with my old boot camp and started eating clean and lost 8lbs in 2 months. Every time I see the scale coming down, I eat bad during the weekend and by the beginning of the week I'm almost back to square one. I would like to lose at least 15 more lbs. It doesnt seem as easy as last year with losing weight. I work out for 1hr alternating between HIIT, weight, and resistance training at least 3-5 times a week. Any suggestions?

July 10, 2014

Adrian Bryant

go here to lose last 15

July 11, 2014


Adrian, this is an amazing website. Your advice is just what I need right now. I am so excited to start focusing on my health as soon as I wake up tomorrow.


April 17, 2014


hey Adrian,

i was searching around for ways to help me lose weight and I've done loads of stuff that has failed time and again. i found your website a month ago and its actually more sensible then what I've read and done so i was hoping if you could help me because I'm 18 years old and for the past 2 years my weight has been a constant 82.4 kgs my height is 5'4 and i'm a vegetarian but i consume milk too . i'm student and slightly active and i want to lose weight all over. thank you

March 28, 2014

Adrian Bryant

use this workout and this diet to lose weight all over

March 30, 2014


Hi adrian.my name is sabrina, im 20 years old and 5'2 I want get down to 100 pounds I was wondering if you could help me out. I currently weig 215. Could you tell me what diet plan, and exercise to do. O want to lose the weigh by next summer.

March 27, 2014

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