Weight loss: How to stay motivated and NOT quit your workout routine – 6 easy tips

Arthur Chatto leads HIIT workout with Bound Fitness

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Working out, eating better and trying to lose weight are really difficult and require a lot of willpower. Your motivation to achieve your goal might feel stronger at some times than others… So, what do you do when you feel like throwing in the towel? Express.co.uk chatted to Ray Penamante, Head Trainer at F45 Camden to find out his top six tips on fitness motivation and how to ensure you don’t quit. 

Visual reminders

Sometimes just wanting to lose weight or get fitter isn’t enough to actually see the process through.

You must remember ‘why’ you want to do this and sometimes visual reminders can help.

Ray said: “Uplifting reminders like positive quotes or photos of those good times in previous summers darted around the house is a great way to keep you on track and inspired.”


Change the narrative going on in your mind and don’t allow excuses to take over.

Ray explained: “Sentences starting or ending with the word ‘but’ tend to lead to excuses.

“Replace ‘but’ with ‘get it done’ or ‘what’s the worst that can happen’.

“These phrases provoke positive action and will stop you from making an unproductive decision.”

Build the habits

You have to make exercise a priority and make it a habit in your routine.

Ray said: “Plan your week ahead with exercise in your top three in the to-do list daily, ticking it off when completed.”

Make it fun

You can stick to the same routine every day if it’s easier, but try to keep it interesting.

Ray suggested: “Load your favourite song finding a buzz word in the lyrics.

“Every time that word is mentioned, perform your favourite exercise e.g. a squat hold or push up until it finishes.”


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Support network

Surround yourself amongst people who aspire to similar wellbeing goals because you won’t get anywhere with bad influences around you.

Ray said: “Knowing you are not alone and keeping each other accountable is great for self-purpose.”

If you don’t know anyone who wants the same things as you, find a group on social media or join a fitness or diet group in real life.

Be kind to yourself

Progress is never linear, so don’t be too hard on yourself when things don’t go to plan.

Ray said: “There will be bumps in your fitness journey such as work, social events, fatigue etc.

“The goal remains the same, you just have to be flexible in how you achieve it.”

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