So, You’ve Lost Motivation: Here’s How to Get Back on Track Without Losing Your Sanity or Spiraling into Existential Dread

Losing motivation after a few weeks of effort? Here’s what to do…

So, You’ve Lost Motivation: Here’s How to Get Back on Track Without Losing Your Sanity or Spiraling into Existential Dread

Let me guess: you started this whole “new year, new me” weight loss thing with the best intentions. You stocked up on protein powder, prepped those chicken and veggie meals like a Pinterest pro, and went hard at the gym. For a hot minute, you were basically a walking fitness influencer.

And then… life happened.

The laundry piled up, work deadlines appeared out of nowhere, the kids suddenly needed everything, and that one cozy night on the couch turned into a week-long Netflix binge. Before you knew it, your gym bag was collecting dust, your meal prep containers were shoved behind the Tupperware graveyard, and the “motivation” you once had? Vanished faster than your favorite snack in a house full of roommates.

First, let me say this: you’re not alone. Losing motivation is practically a rite of passage on the weight loss journey. And while it’s tempting to throw in the towel and declare, “I’ll start again on Monday” (or next month, or next year…), I’m here to help you figure out how to get back on track without spiraling into an existential crisis.

Here are some relatable, doable, and even slightly funny ways to get your groove back:

1. Remember Your Why

Okay, before you roll your eyes at me, hear me out. Why did you start this journey in the first place? Was it to feel more confident in your skin? To have more energy to chase your kids around? To finally rock that dress that’s been hanging in your closet for years?

So, take five minutes to sit with yourself (preferably not while doom-scrolling Instagram). Write it down, or put it on a sticky note where you’ll see it every day. Your “why” is ESSENTIAL to being able to embody the version of you that you have been wanting to become — it’s about putting ego & “what if” thoughts aside and really believing in your potential to move past feeling stuck in life. 

Discussing goals & clarifying a “WHY” is a huge step in my Get Up & Glow Up Accelerator Program. Its one of the defining pieces to module 1… Vision & Goals. Curious about Get Up & Glow Up? Check it out here. 

If you want to go more in-depth on your Vision, goals & WHY statement then my Visualization, Embodiment & Identity Guide is perfect for you. — Download that here for FREE & meet your higher self. 

2. Revisit Your Expectations

If your fitness plan involves two-hour gym sessions, perfect macro tracking, and becoming a Michelin-star meal prep chef overnight… yeah, no wonder you burned out. Who has time for that?!

Instead, scale it back. Focus on smaller, realistic goals, like moving your body for 20 minutes a day or swapping soda for water. Small wins lead to big changes, and they’re way easier to stick to when life gets hectic.

The honest key here is to start waaaaay smaller than you think is acceptable. The idea is to aim so low that its almost impossible for you to fail. That doesn’t mean don’t aim up, don’t have goals, but it does mean don’t put so much pressure on yourself when your life is a mess. Clean up piece by piece. Maybe your house is a total disaster but maybe you can start with cleaning out 1 drawer. There’s not much glory, there’s nothing to brag about but if you’re starting from zero its still progress. You can do that in your fitness too, ya know? If one hour at the gym feels overwhelming, heck, start with a 5-10 minute walk around the neighborhood. Build up tiny habits so the likelihood that you fail is virtually zero.

3. Find the Fun Again

Newsflash: Your workouts don’t have to feel like a punishment. Hate running? Don’t do it! Despise burpees? Girl, same.

Find something you actually enjoy. Dance around your living room to Taylor Swift. Take a long walk while catching up on your favorite podcast. Try a new fitness class, like kickboxing or Pilates. Exercise should make you feel good — not like you’re auditioning for a “Survivor” challenge.

Meet yourself where you’re at, not where you think other people think you should be. Just because someone does Crossfit 4-5 days a week doesn’t mean you have too. & just because someone does pilates doesn’t mean you have too. What do you like? What feels good on your body & keeps you engaged? Whatever it is, do that. 

4. Embrace the Chaos but Don’t Be Mean to Yourself

Life will never be perfect. You’re always going to have distractions, stress, and curveballs. That’s why it’s so important to make your health journey fit into your real life — not some fantasy version of it.

Did you miss a workout? Cool. Go for a walk. Ate a little too much pizza? Same. Enjoy it, and move on. Consistency beats perfection every single time.

If you’re so hard on yourself that you’re self talk is basically a mean girls script, then I suggest reading a book called Buy Yourself the F*cking Lillies. Game changer. 

You’re not the first, the last or the only one to order take out immediately after coming home with a load of groceries for meal prep. Forgive yourself for not being picture perfect & stop comparing yourself to the influencers on IG. Be nice to yourself & stay the course. You’ll get better at it. Trust me. 

5. Reward Yourself (Without Food)

When you hit a milestone — whether it’s sticking to workouts for a week or saying “no” to the office donuts — celebrate it! Treat yourself to a new pair of leggings, a fancy coffee, or a guilt-free nap. Positive reinforcement isn’t just for toddlers; it works on us grown-ups too.

6. Get Support

Listen, you don’t have to do this alone. If you’re struggling to stay motivated, find a workout buddy or join a supportive community (shameless plug: my coaching program is always here for you). Sometimes, having someone else cheer you on makes all the difference.

My fitness totally changed when I joined a Crossfit gym. Now, going back to my previous mention of just because I do it, doesn't mean you have too… I love Crossfit. But for the first few years I did it at home in our garage gym without a clue if I was doing it right. When I joined a gym, I got so fit. I PR’d all of my lifts, got better at box jumps & learned how to kip (Crossfit term). I also gained some friends and people who also enjoyed the same activity as me. Win, win! 

I know it can feel overwhelming sometimes to step outside your comfort zone, I’m very much an introverted introvert and being alone feels alot more comfortable than showing up infront of others. But it was when I did that, when I got coaching myself, that things started to actually change for the better. Getting coaching, hiring a coach, purchasing a program, or joining a class is not an indication that you failed, its an indication that you’re mature enough to know when to ask for help. 

If you want a little extra help on your health journey, then The Get Up & Glow Up Accelerator is a great option, especially for beginners. Check it out here. 

7. Reframe Your Setbacks

Spoiler alert: No one’s weight loss journey is perfect. Not even those influencers who seem to exist on green smoothies and good vibes. Setbacks, or slow moving progress aren’t failures — they’re part of the process.

Instead of beating yourself up for falling off track, ask yourself: “What can I learn from this?” Maybe you need to simplify your plan, build better habits, or just give yourself more grace.

8. Laugh at Yourself

True story: I once skipped a workout because I couldn’t find the specific leggings I wanted to wear. Was it a dumb excuse? Absolutely. But instead of spiraling into guilt, I laughed, put on the next best thing, and did the workout anyway.

Life is too short to take this stuff too seriously. You’re going to have moments where you skip a workout or eat a sleeve of Oreos. It’s fine. Laugh it off, and keep going.

9. Focus on How You Feel

Here’s the tea: The scale is a liar. It doesn’t show how much stronger you’re getting, how much better you’re sleeping, or how your mood has improved since you started prioritizing your health.

Take a moment to reflect on all the non-scale victories you’ve had so far. Maybe your jeans fit a little better, or you have more energy to play with your kids. That stuff matters way more than a number on the scale.

I know its sometimes hard when you’re on a weight loss journey, of course one of those metrics is the loss of weight. But, it does take time & sometimes fluctuates. So focus on the bigger picture of becoming healthy & the weight will come off. 

10. Give Yourself Permission to Start Again

Motivation comes and goes, but you can always choose to begin again. Whether it’s Monday, Thursday, or 3 p.m. on a random Tuesday, you don’t need a special occasion to restart. Just show up for yourself, one choice at a time.

Final Thoughts

Losing motivation isn’t the end of the road — it’s just a speed bump. And guess what? You’re allowed to feel frustrated, tired, or even a little over it sometimes. What matters is how you respond.

So take a deep breath, dust off those sneakers, and remind yourself: You’ve got this. And if you ever feel like giving up, just remember… mismatched socks, walmart legging, & baggy tshirts are still gym-approved. So don’t compare yourself to the fitness influencer who has 37 matching sets. You’re old tee from college works just fine. 

You’re stronger than you think, and I’m rooting for you every step of the way!

If you loved this post and want more guidance, let’s connect! I’m here to help you crush your goals, one imperfectly perfect step at a time.