How To Be Motivated To Lose Weight. Break Down The Barriers

Are you struggling to figure out how to be motivated to lose weight? Here are 5 common barriers stopping you from achieving the body of your dreams. Read on to learn how to smash through them.


Barrier # 1 – Not Enough Time to Train

We all live a fast paced lifestyle and there never seems to be enough hours in the day to get everything done. Exercise is usually one of the first things to get skipped when your day, week or month is too busy.

Re-organize your commitments and start to schedule your training as you would a business meeting. Once it’s scheduled, make it a priority.

Depending on your fitness goals all you need is 45 minutes about 3-5 times per week. I’m sure we can all find a spare 45 minutes in our day, get up 45 minutes earlier, go during your lunch hour or train from home to save on time traveling to and from the gym.

Barrier # 2 – Lack of Money

Most of us don’t have handfuls of money to throw around. When prioritizing expenses a gym membership can be considered a luxury, so it is usually the first  to go when things get tight.

Join a lower cost community gym like a YMCA or PCYC. The price difference between a mainstream commercial gym and one of the lower priced options is huge.

It might not be as glamorous, shiny and new, but hell, exercises is exercise, does it really matter? An even cheaper option is to set up a small gym at home. For advice on how to set up a home gym click here.

Barrier # 3 – Sore Body

Your body feels sore and your muscles are tight. A little bit of soreness is a sign of a good workout. If you are suffering from a lot of soreness, be careful as it could lead to injury.

Take a look at our workout and re-assess your training volume or rest periods between sets and also between workouts.

Be mindful not to over train! Over training will slow down your progress, make you fatigued and WILL lead to you losing motivation!


You need to be motivated to train with consistency and intensity for a body like this!


Barrier # 4 – Boredom

Your bored with your current routine. Doing the same thing over and over again, no matter how much you like it to start with, WILL eventually become tedious. Make sure you vary your weight training program every 6-8 weeks.

Also look at mixing up your cardio, change machines, get outside, train in a group or look at trying something totally different. For some great ideas on how to change up your training check out my Weekly Doses.

Barrier # 5 – Lack of Energy

First things first, check with a doctor to make sure there are no underlying health issues. If given the all clear by the Doc, make sure you are getting enough sleep each night and eating food with plenty of nutritional value.

Then look at your training schedule, make sure you haven’t tried to take on more than your body can handle. Whilst well intended, going from being sedentary to exercising everyday is a sure fire way to burn out.

You need to build your body up to that sort of training volume by starting out with smaller steps, such as training 3 times per week. Once your body has learnt to cope with that work load, look at adding in an extra session per week.

If you are struggling on your weight loss journey, you should consider taking a look at my recommended nutrition plan <— Link to Website. Once your nutrition is in order I recommend you have a look at my recommended training program for women <— Link to Website or my recommended training plan for men <— Link to Website.

At the end of the day, remind yourself why you are doing what you are doing, to look better, feel healthier and to live longer. Hopefully you now have some more ideas on how to be motivated to lose weight Remember there is no such thing as a good eXcuse.

If you need help with any of your training goals or struggling for motivation? Make sure you message me or drop a comment below. I am only too happy to help.


  1. Good post!

    I think that the lack of money can’t be a valid excuse as we can all have a fantastic workout without any equipment at all, just try a whole body training program filled with bodyweight exercises, you’ll see what I mean! Having said that, a lack of money can still be used as an excuse if people really want to find one…

    The same goes for time constraints. I’ve had workouts that last 10 mins and have left me whacked! The key is working hard enough. Sadly that’s something too many people just don’t want to do.

    I recently wrote about the boredom issue from an NLP Metaprograms point of view. Some people need to change their workout regularly, I’m one of them. But there are also others who need the consistency that comes with sticking with the same workout for ages. The key is finding out what works for you.

    This is actually the basis of the training program in motivation that I have put together in an ebook, available on my site.

    • George,
      At the end of the day, if someone doesn’t want something bad enough, then they will find an excuse. I’m the same as you, my training week is constantly changing to avoid boredom. The fundamentals stay the same, but training partners, locations and time of day make for a refreshing change. Thanks for your input, I will have to check out your ebook.

  2. You should read this folks, we all need to find ways to drop our excuses when it comes to exercise. You're an animal and you need to move!

  3. Great points Niko! I think we should all try to make working out fun. We ALWAYS find time to do things that we love. So when people say they don’t have enough time to train it usually is that they just don’t want to train. I say stop with the crap. No eXcuses! lol.

    • Chris,
      You are exactly right, no matter how motivated you are to start with, it will only last so long if you are hating what you are doing. Find something you enjoy doing and stick with it. Most of the time it won’t feel like training if you are having a good time in the process.

  4. I have lost over 70 pounds in the last year. I’ve had thyroid cancer and done well with it. I’ve just reached a point where my body doesn’t want to do anymore. I’m tired, physically and mentally. I’ve done all of the above, and my motivation level is zero. I’ve never been a whiner, but I just feel like giving up. Any thoughts?

    • Jessica,
      Given that you lost 70 pounds in a year and are doing well with beating thyroid cancer I would never consider you a whiner, you are an inspiration. As far as my thoughts, there is plenty that we can look at. Three areas that we should concentrate on are goal setting, diet and training. Given that each of these areas have so many variables I think it would be easier to help you with your question over email. I will send you an email with a few questions to get started.

  5. Could you please email me your recommended diet for woman the link isn’t working thanks much

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