Tips For Motivation
How to Stay Motivated on Your Weight Loss & Health Journey After 40
Let’s be real - staying motivated to lose weight and get healthier after 40 can feel like an uphill battle. Maybe you’ve tried all the diets, workout plans, and wellness trends, and you’re still struggling to find something that sticks. Or perhaps life just keeps getting in the way - between work, family, and all the responsibilities that pile up, prioritizing your health can feel nearly impossible.
But here’s the truth: It is NEVER too late to take control of your health. In fact, this is the perfect time to focus on YOU! Your body may not be the same as it was in your 20s, but that doesn’t mean you can’t feel vibrant, strong, and full of energy. The key? Staying motivated and making sustainable changes that fit your life. So, let’s talk about how to keep that fire burning and stay on track, no matter where you are in your journey.
1. Shift Your Mindset: Progress, Not Perfection
One of the biggest motivation killers is the idea that you have to do everything perfectly. You don’t! Life happens, and some days will be better than others. Instead of aiming for perfection, focus on progress and the healthy habits.
Did you eat a balanced breakfast today? Awesome. Got in a short walk even though you were busy? That’s a win. Every small step counts, and those small wins add up over time. When you shift your mindset to celebrate progress rather than punish yourself for perceived failures, motivation comes naturally.
2. Find Your “Why”
Motivation isn’t just about willpower - it’s about having a deep, meaningful reason for wanting to improve your health. What’s your “why”?
Do you want to feel more energetic so you can keep up with your kids or grandkids?
Are you looking to prevent health issues that run in your family?
Do you want to lose a few pounds so your clothes fit better?
Do you simply want to feel confident and strong in your own skin?
Whatever it is, write it down and remind yourself of it often. When motivation wanes (because it will at times), reconnecting with your “why” can help you push through.
3. Set Realistic Goals That Excite You
If your goals feel overwhelming or unrealistic, they’ll drain your motivation instead of fueling it. Instead of saying, “I need to lose 30 pounds,” try breaking it down into smaller, more achievable goals, like:
“I’ll walk for 20 minutes a day.”
“I’ll add one extra serving of vegetables to my meals.”
“I’ll drink more water and cut back on soda.”
When you hit these smaller goals, you’ll build confidence and momentum to keep going.
4. Make It Enjoyable
If you dread your workouts or feel miserable with your diet, it’s going to be really hard to stay motivated. The secret? Find things you actually enjoy.
Hate running? Try dancing, hiking, or yoga instead.
Bored with the same old meals? Experiment with new, delicious, and nutritious recipes.
Don’t like working out alone? Join a class, hire a coach, or find a workout buddy.
Your health journey should feel good—not like a punishment. The more you enjoy it, the more likely you are to stick with it.
5. Celebrate Non-Scale Victories
Too often, we measure success only by the number on the scale. But the truth is, your health is about SO much more than that. Instead of obsessing over your weight, focus on other victories:
Do you have more energy?
Are your clothes fitting better?
Is your sleep improving?
Do you feel less stressed?
Are your lab results showing better numbers?
Recognizing these victories will help you stay motivated, even when the scale isn’t moving as quickly as you’d like.
6. Build a Support System
You don’t have to do this alone! Having a support system can make all the difference in staying motivated. Whether it’s a friend, family member, health coach, or an online community, surrounding yourself with people who uplift and encourage you will help keep you on track.
Share your goals with someone who will hold you accountable and celebrate your wins with you. And if you’re struggling, don’t be afraid to ask for support - you deserve it!
7. Keep It Flexible
Rigid plans and all-or-nothing thinking can kill motivation fast. If your plan is too strict, it’s only a matter of time before you feel frustrated and give up. Instead, allow yourself some flexibility.
Did you miss a workout? That’s okay - just move your body in a way that feels good the next day. Had a slice of cake at a birthday party? Don’t beat yourself up, just get back on track and keep moving forward. This journey is about long-term success.
8. Track Your Progress
Seeing how far you’ve come can be incredibly motivating. Keep a journal, take progress photos, or track habits like your workouts, water intake, and meals. When you look back and see improvements - even small ones - you’ll be reminded of why you started in the first place.
9. Be Kind to Yourself
Negative self-talk is one of the fastest ways to lose motivation. Instead of beating yourself up for what you didn’t do, focus on what you did accomplish. Treat yourself with the same kindness and encouragement you would give to a friend.
Every step you take toward better health is worth celebrating. You are capable, strong, and deserving of a vibrant, healthy life - no matter your age.
10. Remember: It’s Never Too Late
So many women in their 40s, 50s, 60s or 70s believe it’s “too late” to change their health. But let me tell you - IT’S NOT. Your body is capable of amazing things, no matter how old you are. Whether you’re starting from scratch or picking up where you left off, you have the power to make positive changes right now.
Every healthy choice you make adds up, and the best time to start is TODAY. So, take a deep breath, remind yourself of your “why,” and commit to showing up for yourself.
You’ve got this, and I’m cheering for you every step of the way!
