In a world where so many of our desires can be met quickly — next-day delivery, shows and movies on streaming, ride services that arrive within minutes — it makes sense that we’d want weight loss to happen at the same speed. But sustainable health changes required to manage obesity, such as adopting a balanced diet, getting regular exercise, or losing weight, can take time — usually more than we’d like.
“Quick weight loss is not a realistic expectation,” says Disha Narang, MD, an endocrinologist and the director of obesity medicine at Endeavor Health in Skokie, Illinois. “The majority of people who have obesity have been struggling with their weight for decades or longer. We’re in this for the long haul.”
Recognizing that weight loss takes time and being patient on your own weight loss journey are two very different tasks, though. If the slow pace of progression is starting to wear you down, try these five tips to stay motivated.
1. Celebrate Benefits Beyond the Scale
It’s all too easy to get hung up on the number on the scale. Yes, it feels good when you reach a weekly or monthly weight goal. But there’s a lot more beyond the weigh-in to celebrate, and leaning into those wins can help you feel more fulfilled along the way.
Research suggests there’s a sense of accomplishment and pride to be had with each non-scale victory. From bending down to tie your shoes without holding your breath and having more energy during the day to feeling more comfortable sitting on public transit, non-scale victories are great reminders that you’re making progress toward your goals.
“When talking with patients, I want to know, ‘Are you feeling better? Stronger? How’s your sleep?’” says Dr. Narang. When one of her patients told her that losing weight helped her see her grandkids more easily, because she could now walk through the airport, Narang let her know that was a big win worth celebrating. Your wins deserve recognition, too.
2. Prioritize Long-Term Health Over Rapid Results
The next time you’re feeling frustrated by the pace of weight loss, remind yourself that taking a moderate, consistent approach will help safeguard your muscles.
When losing weight, you’ll naturally lose both fat and muscle. Ideally, though, you want to maintain as much muscle as possible. Muscle loss not only impairs metabolism, but can also make you vulnerable to losing muscle function, strength, and mass (sarcopenia) as you age.
3. Clean Your Feed
When you’re on an obesity weight loss journey, being inundated with highly edited social media content can take a toll on your self-esteem, not to mention the expectations you have for yourself.
“Comparison can become a problem,” says Narang. Research on young women suggests that looking at before-and-after weight loss photos doesn’t inspire better food or fitness choices. Instead, it causes them to feel objectified and their mood to suffer.
Consider muting or unfollowing people whose content makes you feel bad about yourself or behind on your goals or nudges you toward extreme dieting or other harmful behaviors. You can also more intentionally curate your feed by engaging with content you want to see more of by liking it, commenting on it, or saving it. Some social media platforms, such as TikTok and Facebook, also offer the option of indicating you aren’t interested in specific posts.
4. Reframe the Plateau
Like most things in life, weight loss isn’t a linear path. You’ll likely go through periods where you feel like you’re on track to meet your goals, and others where you feel stagnant.
“A weight loss plateau is a natural phenomenon in weight management,” says Narang. Your weight can level out for a variety of reasons, such as increased stress in your life, less exercise, or a change in diet. If you’re taking medication for weight loss, you may need a higher dose, she says. Even on the highest dose of medication or with really mindful dietary habits (or both), it’s normal for weight to stabilize.
Instead of looking at a plateau as a failure, remind yourself that it’s a typical — even expected — part of the weight loss process. Take this time to reflect on where you are in your journey and personal obesity treatment goals. What new habits and changes have been serving you, and what are you still struggling with? This temporary weight loss pause is a great time to discuss further changes (in medication or lifestyle) with your care team and determine if any of your weight loss goals need to be adjusted.
5. Set Mini Goals
If you worry that setting additional goals on top of weight loss is just too overwhelming, remember that these objectives are intended to be small, achievable, and maybe even fun. For example, get out for a lap around the neighborhood once a week, incorporate a new vegetable into your diet this month, or arrive to your workout class five minutes earlier, so you have a moment to stretch.
Intentional goal setting on your weight loss journey can mean the difference between feeling frustrated and fulfilled.
The Takeaway
- It’s common to want to reach a weight loss goal ASAP, but sustainable lifestyle changes take time. A gradual, long-term approach to weight loss can help you maintain the change.
- You can channel patience on your weight loss journey by celebrating non-scale victories (such as more energy), unfollowing social media accounts that make you feel inadequate, and setting small, achievable objectives you can meet on your way to your goal weight.
- Reframing slow and steady weight loss as an opportunity to retain muscle mass, and weight loss plateaus as opportunities to check in with yourself and your goals, can help you feel more content as you work toward weight loss.
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