7 Simple Ideas to Stay Motivated for Exercise

Let’s be honest. Many of us struggle with weight issues due to a lack of exercise. Our lives are hectic, and most jobs keep us glued to our chairs all day. Ozempic has been a game-changer for me, helping me get my levels where they should be and shedding 80 pounds so far with more to go, hopefully.

But long term, we need to eat less, make healthier food choices, and quiet that relentless craving for junk. I see friends who thrive on strict meal prep, never eating out, and working out constantly. They love it, but to me, it feels like listening to a fork scraping a plate.

Muscle loss is a major concern with rapid weight loss from GLP-1 medications. That's why exercise isn't just a "nice to have" during your weight loss journey. Exercise is not optional. It is essential.

What is secret sauce for staying motivated to exercise as you lose weight and get healthier?

I've gathered some motivational strategies from people's real experiences that might work for you.

Let's explore what has worked for others:

The Habit Mindset

"Years ago, I read someone saying you need to just for a few months summon up the mental energy to exercise every day 7 until it becomes a habit that you do with no more thought than brushing your teeth. The article pointed out that you don’t argue with yourself about you really want or need to brush your teeth before you go to bed, you just do it. That resonated with me. I bought three pieces of exercise equipment, a nustep, a weight bench and a recumbent bike. For a few months I just toughed it out and forced myself out there every day kicking and screaming. It really did eventually become a habit. Now if I feel disinclined to do the walk to the garage, I just tell myself it’s not a decision to make now, it’s a decision you already made, so keep walking and get in there.”

The Walking Routine

“My exercise of choice is walking. I walk 2 miles at a lake 2-3x a week. I never thought I’d be a morning workout person but I go before work, even when it’s cold outside. The fresh air and seeing the sun rise is really a good start to my day. There’s mornings where I sleep in late and regret it when I see it’s a beautiful sunrise. For you it sounds like after work would be best for you. Do something that is natural to your routine. I think hoping into something like Orange Theory would be extreme. Start with walking."

The 5-Minute Rule

“Commit to doing 5 minutes on the elliptical each time. That's it. Just 5 minutes minimum. You'll often find that it's easy to add more time once you've started... But you never have to. Set the bar for success so that you can meet it. Success will create more success.. Consistency over quantity. Something is better than nothing.”

The Tiny Start

“Try starting super small, it doesn't have to be like a big ordeal. Maybe set a small goal, like just 1 pushup a day - then once you do that one, well you're already on the ground so why not do a few more? Or start with a 10 min walk around the block at lunchtime. Well, maybe you feel good and jog a lap, and maybe you want to see what's around the net corner. Just start from where you're at with super-achievable goals and give yourself a little grace if you miss a day or two.”

The Right Fit

“For me it was about finding an exercise format I didn’t mind too much. It took many years, but a personal trainer introduced me to the rowing machine and I’d finally found it. I bought one for home. Rowing is absolutely amazing exercise. Low impact, works 85% of the muscles in your body, and if you row at a low stroke per minute rating (16-18 spm) it can even double as strength training.”

The Job Mentality

"Motivation never lasts for me, so I don’t rely on it to exercise. Instead, I treat it like a job. I don’t always want to go to work, but I still have to. I use the same mindset for the gym. I may not feel like going, but I have to do it. Once I’m there, I’m fine. It’s just the getting there that’s the hardest part. Taking that first step is the biggest challenge, but once I get in the car and head to the gym, I’m always glad I went.”

The Mind Hack

“This is gonna sound kooky, but try a few days of weight loss hypnosis or guided meditation. Many choices on Amazon Prime video and YouTube. After a few days it really does help me get and stay motivated. You need to keep listening a few times a week and it also is a thing to do so I drop that eventually when I lapse but to get started it really helps.”

So, what’s your next step?

Let’s keep moving, one step at a time.

Stay healthy (and hungry for knowledge),
Lucas Veritas