How to Make Weight Loss Happen when Motivation has Disappeared

You know that feeling when you're excited to finally make a change with your eating habits? Maybe you cleaned out the pantry, planned your meals, and even got a few workouts in. But then, a stressful week hits, you’re exhausted, and suddenly... you don’t feel motivated anymore.

I want you to know something really important: there’s nothing wrong with you. This happens to so many of the women who are wanting weight loss to happen that work with me inside Nourished with Emily.

The truth is, you’re not missing motivation. You’ve just been told the wrong story about where motivation comes from.

Let’s Talk About the Motivation Fallacy

A lot of people think motivation is what you need before you can make changes and having weight loss start to happen. That if you just felt more motivated, then you'd eat better, move more, and stay consistent.

But the real story? Motivation, and weight loss, usually comes after you take action.

I know that sounds backwards, but stay with me. Motivation tends to show up when you start doing the work, even when it feels hard. You might make a small change like going to bed earlier, and a few days later, you feel more rested and notice it’s easier to make healthy food choices. That small win? It builds motivation.

We don’t get motivated and then act. We act, see progress, and then we feel more motivated to keep going.

So if your motivation has disappeared, don’t panic. You’re not broken. You just need a new approach.

Let’s talk about what to do next.

3 Ways to Get Out of a Motivation Slump

1. Scale Back the Goals

One of the fastest ways to feel stuck is aiming for goals that are too big or vague. If your goal is to "lose 20 pounds," but you’re struggling to eat lunch before 3 PM, it’s no wonder you feel overwhelmed.

Try this instead: Pick one thing you can do this week that would make you feel successful.

A few ideas:

• Add a veggie to lunch or dinner

• Drink an extra glass of water

• Go for a 10-minute walk after dinner

You don’t need to overhaul everything at once. Small, consistent actions are what create real change.

2. Reconnect to Your WHY

When you’re feeling stuck, it helps to come back to why you started.

Was it because you’re tired of feeling uncomfortable in your body? Because your energy is low and you want to feel like yourself again? Because you want to stop thinking about food all the time?

Take a few minutes and think about it. Write it down. Put it somewhere you’ll see every day. Your “why” matters more than willpower, and it’s often what helps you keep going on the tough days.

3. Focus on Foundational Habits

Inside the Nourished Membership, we always begin with simple habits that actually make a difference. These small shifts help you feel better quickly, without adding more pressure to your day.

Try starting with:

• Getting to bed a little earlier. Even 15 minutes can make a difference in your energy and decision-making.

• Drinking more water. You don’t have to hit a perfect number. Just aim to drink more than you did yesterday.

• Adding color to your meals. More fruits and vegetables = more satisfaction, more fiber, and more nutrients.

  
  

These may seem small, but they create momentum. And when you start to feel better, that’s when motivation often starts to return.

You Don’t Need to Wait for Motivation to Start

If you’re in a slump right now, I want you to hear this: you are not lazy, unmotivated, or failing.

You are human. And the best thing you can do is take one small step forward, even if it doesn’t feel perfect.

Inside Nourished with Emily, we help you stop the all-or-nothing cycle, build healthy habits that fit your real life, and create real results without restrictive dieting.

👉 Click here to join the Nourished Membership and get the support, structure, and accountability you need—even if your motivation isn’t showing up right now.