Anyone who has ever tried to lose weight knows that it is not an easy thing to do. And those who succeed at it will tell you that it was one of the hardest things they ever accomplished. It may be a challenge, but the rewards that are possible are certainly worth it.

People of all ages struggle with their weight for various reasons. While it can occasionally be caused by emotional problems, being overweight is usually because of two reasons: poor diet choices and inadequate exercise.

Obesity is a major problem in the US, especially for those in the age bracket over 40. As you get older, your metabolism begins to slow down, and it can seem harder than ever to keep the extra pounds from piling on. This is why a good workout routine is an important step that can help you lose weight.

Here are 5 steps to help you mentally focus on weight loss:

1. Make a decision

Make a decision - Tips to help you mentally focus on weight loss - Jon Snow I'm Ready Gif // The PumpUp Blog

First of all, you need to make a serious decision to lose weight. You can’t think about it as something you will do “someday”. You have to start right now, in this moment, and decide that you will lose weight. This is step number one, and it is an important agreement you make with yourself. Don’t lose weight because someone else asks you to. Lose weight because you honestly want to.

2. Make a plan

Have a plan - Tips to help you mentally focus on weight loss - I have a plan guardians of the galaxy gif // The PumpUp Blog

The next thing you need is a plan. Decide how much weight you want to lose and develop a plan for doing it. Whether it is a plan you create yourself, or one that a personal trainer creates for you, doesn’t matter. It does matter that you decide you are going to follow your plan from the very first day. Just knowing what you plan to do will help you get in the right state of mind to do it. Who knows? Maybe you will eventually get in such good shape that you might want to participate in some athletic competitions. You have to believe that you will succeed with your workout program and get in shape and lose the weight you want to lose. Don’t allow yourself to think that your weight loss plan won’t work.

3. Write it down

Write it down - Tips to help you mentally focus on weight loss - New Girl Gif // the PumpUp Blog

It is important to keep track of what you do when you have a workout routine. Writing down what you want to do helps you stay focused on each day and week of progress that you make. You may be surprised at what an effective tool just keeping a record can be. Anyone who has worked on fitness goals can tell you the importance of writing down your plan. This will not only help you remember what you need to to, but is will help you follow through and get to the finish line.

4. Think positive

Think Positive J Lo Gif - Tips to help you mentally focus on weight loss // the PumpUp Blog

Find a way to surround yourself with positive thoughts. You can’t think negatively. If you do, you have to stop yourself. Sometimes it’s easy to think that you will fail, but you have to give up that kind of defeatist thinking and trade it for a positive healthy outlook. Look for quotes that you like or write your own. Make sure they are motivational sayings and feel good thoughts. Reading positive thoughts will help keep them fresh in your mind and help you believe in what they say. Pin them up on your mirror on on your walls where you can see them often. Develop a positive picture in your mind of how great you will look when you have lost the weight. Pre-visualize what you will look like and how good you will feel.

5. Don’t give up

Don't give up heath ledger JGL gif - Tips to help you mentally focus on weight loss // the PumpUp Blog

Whenever you are trying to accomplish something, you must begin with your goal and don’t let anything distract you from reaching it. Although it is hard not to give in to the temptation to be lazy or to stop trying, you have to believe you will get there. Don’t give up your goal for any reason. If you decide to stop eating sugary snacks and stay away from soda, you can’t let yourself give in. Remember how much you want to change your health habits. And, remind yourself that you are doing it to feel better. You have to be tough.

To mentally focus on weight loss, make it your number one priority. Be persistent and relentless in carrying out your workout routine. It will take courage and a lot of effort, but you have to believe you can do it. Try like your life depends on it, because it literally does. Being fit will decrease your risk of getting chronic illnesses like diabetes, heart disease and cancer, and it will naturally help reduce the amount of stress in your life. By getting in shape, and changing your diet, you will add years onto your life. It will make all the difference in the world.

About the Author

Karen Bresnahan is a writer, photographer and artist from Boise, ID. She is a former competitive swimmer and has worked out at health clubs for many years.  She has a Bachelor's degree in Journalism/Photography from the University of Idaho and owns Idaho Naturals Desertscapes, KB Lifelines positive quotes, and Romantic Idaho Weddings. She enjoys writing about health and fitness topics and positive relationships. You can connect with her on twitter @ idaho1111 or at

Gifs (1)(2)(3)(4)