Margaret is a Faithful Finish Lines 2.0 member and Finisher who loves to read and write when she is not teaching. She lived overseas for a number of years and now resides in the Midwest where she serves the community by teaching English as a Second Language.
Learn how to stay motivated for weight loss with faith-based strategies that inspire and uplift you to be successful in your weight loss journey.
Have you ever been stuck in a situation where your weight loss slows or comes to a standstill and nothing you do seems to help you get past the scale reporting the same number over and over again?
I have been there, and I know how discouraging it is to be faced with a weight loss plateau, in spite of being fully committed to honoring God with your body and faithfully following a plan for weight loss. It’s a frustrating time that can go on for months, even years, and it is so easy to feel like giving up!
One thing that helped me during my many months spent camped on the weight loss plateau was recognizing that it is a common experience that is a part of every weight loss journey.
Even for those of us who are guided by faith and trusting God in our challenges, we can still run into roadblocks and times where things just aren’t moving in the right direction, even when we are doing everything right.
It is during times like this that you need to rely on your faith to stay motivated and practice patience in God’s timing, trusting that there is a purpose in this challenge. God works mightily through challenges in our lives, and a weight loss challenge is no different than any other challenge God uses to refine us and make us stronger.
You can trust that He is there with you in every challenge, and you can know without a doubt that you will be stronger after going through the difficulty with Him at your side. God can strengthen your motivation during your weight loss struggle if you trust Him; He will help you with overcoming your weight loss plateau with faith.
The intention of this article is to provide faith-based, practical strategies which integrate Christian principles for how to stay motivated for weight loss when your progress slows.
If you are experiencing challenges in your weight loss journey and struggling to stay motivated when progress slows — or if you are seeking faith-based encouragement and practical strategies to persevere and achieve your health goals — then this article is for you.
Read on to learn how to stay motivated for weight loss with faith-based strategies that inspire and uplift you, to be successful in your weight loss journey.
Recognizing Weight Loss Plateaus
A weight loss plateau is when your weight stops changing and the number on the scale stops moving. It happens eventually to everyone who is working at losing weight, even when they are continuing to make healthy choices and getting regular exercise.
Some physiological explanations for this plateau are:
- your metabolism is slowing down as it adjusts to you eating fewer calories;
- some of your early weight loss may have been mostly water, which tends to be temporary;
- your weight is staying the same or may even be increasing because you are adding lean muscle tissue which weighs more.
All of these possible explanations can be seen in a positive light as progress in your weight loss journey, but when it results in a plateau and that scale is not moving, it does not seem so positive!
Spiritual Reflections
Dealing with a weight loss plateau is discouraging and that discouragement can make you feel like your faith is being tested. That kind of testing is not enjoyable, but it can be fruitful when you remind yourself God uses trials to strengthen your faith.
James 1:2-4 speaks to this very clearly:
“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.“
James 1:2-4
Remember what was said above about how building muscle makes you stronger? Muscles become strong because of resistance; in the same way, faith is strengthened when it gets tested.
The result of strengthening trials is that they produce patience and the ability to persevere, so that you not only are able to endure the difficulty you are going through, you will also grow and mature because of it.
Patience in the journey is so very important — whether it is your weight loss journey or another kind of trial or difficulty you are traveling through. Unfortunately, it seems that the best way to learn patience is through trials and suffering! It is the method God uses to build up your character, resulting in great hope.
Romans 5:3-5 says:
“Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.“
Romans 5:3-5
When you learn patience, you find yourself better equipped to wait for God’s timing and trust His purpose, resulting in a sure hope that anticipates the fulfillment of God’s promises.
Common Reasons for Slowed Progress
One of the common reasons for slowed progress in weight loss is metabolism adjusting which in turn affects weight loss.
Metabolism is the process by which your body converts the food you eat into energy. An article from Northwestern Medicine about how your body fights weight loss says,
“The more you work out or manage your calorie intake to lose weight, the more your metabolism wants to compensate by slowing down to maintain your current weight, this is called metabolic compensation. It kicks in to preserve and store fat for future energy. Research shows that this happens because the human body has evolved to value storing fat and energy and to interpret a shortage of calories as a sign of distress.”
The article goes on to say that your body will likely be prepared when you try again to lose weight if you use the same strategies of changing diet or exercising; your metabolism will adjust to prevent what it sees as damage and you will see smaller weight loss results.
Loss of initial water weight is another common reason for slowed progress in weight loss.
Usually, your expectations for weight loss are going to be that your loss will go steadily downwards, but in reality, it is quite erratic. If you were to weigh yourself every day, you would see a lot of fluctuation both up and down because each day is different due to hydration levels, menstrual cycles, recent food intake, and recent bowel movements.
There are essentially two stages of weight loss, the first stage being the one where you lose weight at a rapid rate. This is due largely to loss of water weight. You will likely see a lot of weight lost in this stage and notice significant physical changes in your body.
The second stage is the slow stage, where you continue to lose weight, but it is primarily through loss of fat rather than loss from stored carbs, water, and protein.
Adopting a healthy diet, faith and fitness habit that you can maintain for a length of time is the best way to make progress in weight loss, whether it is fast or slow.
The third reason for slowed weight loss progress is increased muscle mass, which shows up as an increase in weight.
When you step on the scale, a pound of fat and a pound of muscle will weigh the same, but muscle is denser than fat and thus it weighs more. If your weight stays the same or even increases, it could mean that you are losing body fat and possibly inches off your body but gaining leaner muscle which adds weight
Building lean muscle is a good thing, because in the long run, it will boost your metabolism so that you are burning more calories even when not exercising. It also contributes to better posture and improved bone density.
How to Stay Motivated for Weight Loss When Progress Slows
You might be thinking, yes, it is important to be patient and wait on God’s timing and not lose heart — but how do I stay motivated to continue losing weight when my progress slows? The following 10 strategies will help you find and keep your Christian weight loss motivation when it begins to wane.
1. Reaffirm Your Identity in Christ
It is easy to lose sight of your self-worth when you are struggling in your weight loss journey. But your value to God does not come from your weight or appearance, it comes from being a child of God.
1 Peter 2:9 says,
“But you are a chosen people, a royal priesthood, a holy nation, God’s special possession, that you may declare the praises of him who called you out of darkness into his wonderful light.“
1 Peter 2:9
God took the initiative in loving you and saving you, and you are of great value to Him. Your worth has nothing to do with what you do, what you accomplish or what you look like. Your identity is found in Christ; you are a child of God, and you are valued.
So instead of focusing on the decreasing pounds on the scale as proof of your worth, try focusing on your own spiritual growth, measuring progress through your spiritual development and obedience to God.
Philippians 1:6 says:
“…being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus. As you remain obedient and patient as God works in you to accomplish His good work in you, you will see growth and progress.”
Philippians 1:6
2. Set Faith-Based, Realistic Goals
Setting realistic faith-based goals is very important to keeping up your motivation. When you combine your faith with goal-setting and bathe the whole process in prayer, you will be able to establish a plan that includes God and His timing. Your goals should be specific, meaningful, attainable, relevant, and timely.
Proverbs 16:3 says,
“Commit to the Lord whatever you do, and he will establish your plans.“
Proverbs 16:3
This is the first step, where you specifically ask God for wisdom and guidance in setting your goals. Pray that God will help you establish meaningful goals that glorify God. Ask Him to provide you with the resources you need to make your goals attainable, then ask yourself if your goals are relevant to the gifts and purpose God has given you.
Remember the timely aspect of your goals, knowing that your timetable is not necessarily the same as God’s. Be patient and have faith that what you want to accomplish will take place when the time is right.
3. Focus on Non-Scale Victories and Blessings
Focusing on non-scale victories and God’s blessings in your life will be very helpful as you continue to stay motivated on your weight loss journey.
Non-scale victories are those physical, mental, and emotional improvements that do not involve weight or the number on your scale. An improved mood or increased energy that allows you to better serve others are just a few examples of what God will do when He works in your life in a way that is not measured by the scale.
1 Thessalonians 5:18 says,
“give thanks in all circumstances; for this is God’s will for you in Christ Jesus.“
1 Thessalonians 5:18
Keeping a gratitude journal is a great way to record such blessings. It is also a good way to keep track of answered prayer and meaningful Scripture passages that encourage you.
A gratitude journal helps you be more intentional about the things you are talking to God about, as your prayers become more than just requests and a list of needs.
Focusing on gratitude helps you remain positive even in the midst of difficulties and disappointments because it allows you to see more clearly the good that is still present in your situation.
4. Revitalize Your Weight Loss Plan with Prayer
Prayer is so important that it must be emphasized again as an essential part of your weight loss plan. Seeking divine direction at every stage will help revitalize your goals for weight loss.
One thing you can pray for is insight on adjusting your diet and exercise routine. Rather than relying only on advice from the internet or the latest diet fad, be sure to consult the Lord for wisdom and guidance on what will work best for you as well as the strength and courage it will take to make good dietary and exercise choices.
For helpful insight on how to pray about adjusting your diet and exercise, read this article from The Holy Mess on prayer for diet choices.
As you seek ways to incorporate new activities into your routine that will lead to better health, consider faith-based fitness activities like working out to worship music, doing Christian yoga, or going on prayer walks.
5. Draw Strength from Scripture During Difficult Times
When you are going through a difficult time, you can draw strength from Scripture that speaks to your needs. Memorize encouraging verses and recite them to remind yourself of God’s provision and presence with you.
In particular, verses that inspire perseverance are helpful in dealing with the discouragement that comes with slow progress in your weight loss journey. Here are a few Scriptures for perseverance that speak to how God uses difficult times to produce the good fruit of patience in you:
“I can do all this through him who gives me strength.“
Philippians 4:13
“Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
James 1:12
“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.“
Galatians 6:9
“Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.“
Romans 5:3-5
“Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.“
James 1:2-4
When you are discouraged or encountering moments of weakness in your weight loss journey, turn to the Bible for comfort, guidance, and strengthening. The Bible is God’s word of encouragement to you, reminding you that He is near and He will help you:
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”
Isaiah 41:10
6. Join a Faith-Based Support Group
As I wrote in a previous article about faith-based weight loss, having the support of a community is vital to a successful weight loss journey. The support of peers who have shared experiences similar to yours can provide both emotional and practical support and hold you accountable in loving ways that you can’t really achieve on your own.
Hebrews 10:24-25 says,
“…not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.“
Hebrews 10:24-25
Encouraging one another is the purpose of being involved in a community. Having fellowship with like-minded women who understand what you are going through can help you to stay motivated.
If you are in need of such community support, you are invited to join our community Christian Weight Loss Group for Women.
If you are interested in joining a Christian weight loss support group, it is important to consider the following tips for success as you become part of the community:
- make sure the group aligns with your beliefs
- be prepared to participate in discussions and teaching sessions
- be open to sharing your struggles and successes honestly so that others can pray with you and support you, as well as rejoice with you
- be willing to give and accept feedback
- be accountable to the group’s goals
When starting a Christian weight loss group, keep in mind the following:
- identify the need
- establish clear guidelines that include schedules, discussion and teaching topics, and ways to track progress
- promote a welcoming environment for everyone, no matter what their level of progress or need
- make sure there are guidelines set up for confidentiality and respectful communication between members
- be a supportive leader and surround yourself with supportive helpers
- include prayer, Bible study and faith-based teaching that relates to health
7. Practice Mindfulness and Spiritual Disciplines
Another key to staying motivated for weight loss when your progress slows is to practice mindfulness and keep up with your spiritual disciplines. Spending time in prayer to center yourself is especially helpful.
Spending time in prayer for weight loss brings you into conversation with God, and provides a space to express your anxieties to Him and gain comfort and renewed hope and motivation. By bringing your doubts and disappointments to God in prayer, you will be better able to release them into His hands and trust Him for His timing.
If you want to deepen your spiritual connection and discipline, one way of doing this is fasting. How to fast is addressed in Matthew 6:16-18:
“When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full. 17 But when you fast, put oil on your head and wash your face, 18 so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.”
Matthew 6:16-18
While fasting is not something that is commanded for Christians to do, it is a practice that is good and beneficial. According to GotQuestions in an article about what the Bible says about fasting,
“Too often, the focus of fasting is on the lack of food. Instead, the purpose of fasting should be to take your eyes off the things of this world to focus completely on God. Fasting is a way to demonstrate to God, and to ourselves, that we are serious about our relationship with Him. Fasting helps us gain a new perspective and a renewed reliance upon God.“
When you fast in a spirit of humility and with a joyful attitude, you will find renewed hope and motivation as you connect more deeply with the Lord.
8. Serve Others to Renew Motivation
Did you know that service to others can help renew your motivation? This is because you are taking the focus off of yourself when you shift your focus to serving others.
Galatians 5:13 says,
“You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.”
Galatians 5:13
As a follower of Christ, you have freedom, but the purpose of that freedom is not to simply focus on yourself and do what is good for you and you only; your purpose now is to serve others, building them up, helping them, and bearing their burdens. The paradox is that by doing so, you will experience freedom yourself and gain joy as you serve.
The amazing thing about giving yourself in service to others is that it will bring you joy in a number of ways and can reignite your personal motivation. For one thing, helping others just feels good, because it contributes to their happiness, thus adding to your own happiness
In addition, when you are helping someone else, you will be less likely to stay focused on the things that are bothering you and dragging you down.
Once you are thinking less of the pain that comes with a slowing in your weight loss momentum because you are working to aid someone else, you will often find your motivation and determination returning.
Serving can also give a great boost of confidence in yourself as you see how much you can contribute to someone else’s well-being.
9. Reflect on Biblical Stories of Perseverance
The Bible contains a number of stories about biblical figures who showed great perseverance in the midst of difficult situations.
- Job was a wealthy man who loved God and was blameless and upright before Him. God allowed Job to suffer to prove to Satan that Job’s faith would remain strong even if he faced difficulties. Job ended up experiencing catastrophic losses, including the death of his children, the destruction of his wealth, and severe health issues. His close friends came to comfort him and instead ended up accusing him of sinning and being punished by God. Job persevered in spite of all his trouble, and did not curse God or blame Him, so that God had mercy on him and restored his health and his fortune.
- Joseph was a young man who was betrayed by his own brothers, who sold him into slavery. Joseph served honorably in Egypt but was unjustly imprisoned. He went through many hardships but he showed great perseverance by remaining faithful to God and being of service to others. His integrity and wisdom eventually led him to become the second-in-command in Egypt, where he saved many lives during a famine — including those of his own family who had originally sold him into slavery. God used Joseph’s faithful endurance to accomplish much good for many people.
- Daniel was a man who was taken captive when his country fell to the Babylonians. In Babylon he remained faithful and steadfast in his faith even in a foreign country. He faced constant threats from jealous rivals who sought to have him punished for his habits of prayer and refusing to worship idols, even having him thrown into a lions’ den as punishment. But God protected him and restored him to a high place in the government and continued to bless him for his perseverance and faith.
- Paul was the best example in the New Testament of someone who persevered in spite of great odds and great persecution, including beatings, imprisonment, shipwrecks, a chronic health issue that he referred to as a “thorn in the flesh”, and eventually martyrdom. In spite of all this, Paul persevered, remaining unwaveringly committed to serving God and to spreading the Gospel
You might think these stories do not apply to you in your modern challenges or even to your difficulties with your weight loss journey, yet in many ways, the struggles of these biblical figures parallel the things you and I struggle with when we face hardships and disappointments.
You may be facing loss, or chronic illness, or betrayal by someone close to you. You may be experiencing persecution from people who oppose you or who are jealous of you. You may have friends who think they are helping you, but in reality their advice is hurting you because they do not understand what you are going through.
In connection with slow progress or a discouraging plateau in your weight loss journey, you may be tired of waiting and wondering if you are doing something wrong.
Please know that God sees all this and knows your heart. If you will trust Him and not lose your confidence in His help, you will be rewarded for your perseverance.
10. Trust in God’s Timing and Plan
Several of the biblical figures mentioned above did not see God reward their perseverance for many years, yet they remained faithful to Him even when it seemed like God’s plan for them was so much different than what they expected.
Proverbs 3:5-6 says,
“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.“
Proverbs 3:5-6
Understand that God has a plan for you, even when you are confused by what is going on and you don’t understand how things will work out. God’s plan will often not look like your plan, but it is possible to accept that He knows what is best for you without understanding why things are happening the way they are.
If you can surrender to God’s timing, you will find peace and patience as you wait for progress in your weight loss journey to begin again. He will see you through the waiting time and out the other side of your difficulties. You can trust in God’s wisdom and His goodness; He will give you the strength to wait gracefully!
FAQs About Weight Loss Motivation
How can I stay motivated when my weight loss has stalled, despite prayer and effort?
First of all, keep praying! God’s timing is not necessarily your timing, so be patient as you wait – don’t give up. Remember, too, that weight loss is not always linear, and plateaus are part of the journey.
Some things to try as you continue to pray and trust God for help are to consider other signs of progress, such as improved energy levels, better sleep, better health, and non-scale victories such as smaller clothing sizes. Ask God to help you stay positive and don’t let your weight loss plateau derail your efforts.
Is it acceptable to feel discouraged about weight loss progress?
Yes, it is definitely acceptable to feel discouraged when your weight loss progress is not what you want it to be. It is a common discouragement for most people trying to lose weight, especially when progress slows.
The main thing is to not let your discouragement derail your efforts. Remember that God may be using this discouragement and trial to grow patience and perseverance in you, so turn to Him for wisdom and ask Him to renew your hope as you endure patiently.
How can my faith help me overcome emotional eating during a plateau?
When you are tempted to give in to emotional eating during a plateau, try to pause before indulging and instead pray to God for help in dealing with your emotions. God will always hear your call for help and draw you lovingly back from temptation.
A helpful article from Becky Brown that deals with emotional eating and faith can be found here: A Weight Loss Prayer for Emotional Eating.
What scriptures can I read to boost my motivation?
The following are some encouraging Bible verses to read when you lack motivation or what to boost your motivation:
Jeremiah 29:11: For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.
Deuteronomy 31:6: Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”
Proverbs 3:5-6: Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.
Lamentations 3:22-23: Because of the Lord’s great love we are not consumed, for his compassions never fail. They are new every morning; great is your faithfulness.
Psalm 34:8: Taste and see that the Lord is good; blessed is the one who takes refuge in him.
Isaiah 41:10: So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.
2 Corinthians 4:16-18: Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.
Should I adjust my weight loss goals to align more closely with my faith?
You may see better results if you can adjust your goals to be more closely in tune with your faith. A better way of approaching weight loss will be to place more importance on being healthy and honoring God with your body, surrendering the results and timing to Him. throughout the entire process.
Finding Strength in Faith
In this article, you learned about 10 faith-based, practical strategies which integrate Christian principles for how to stay motivated for weight loss when your progress slows. These strategies include:
- reaffirming your identity in Christ by understanding your self-worth and shifting your focus from the number on the scale to spiritual growth during weight loss;
- setting faith-based, realistic goals by combining faith with SMART Goals and seeking God in prayer for wisdom to set good goals;
- focusing on non-scale victories and blessings by recognizing God’s work in your life and practicing gratitude by keeping a gratitude journal;
- revitalizing your weight loss plan with prayer by seeking divine direction and incorporating new activities;
- drawing strength from Scripture during difficult times by memorizing encouraging verses so that you can remind yourself of them in moments of weakness;
- joining a faith-based support group in order to have the fellowship of community;
- practicing mindfulness and spiritual disciplines such as prayer, Christian meditation, and fasting;
- serving others to renew motivation by realizing a shift in focus away from oneself to find joy in giving;
- reflecting on biblical encouragement through stories of perseverance and applying those lessons to struggles with a weight loss journey;
- and trusting in God’s timing and plan by letting go of control and finding peace in surrender.
Remember to rely on God’s strength and guidance, and practice patience in God’s timing. There is a purpose in this challenge, but you can trust that He is there with you through it all. God will strengthen your motivation during your weight loss struggle if you trust Him; He will help you with overcoming your weight loss plateau with faith.
A Prayer of Blessing for Your Journey
In closing, here is a prayer of blessing over you as you seek to be patient during your time of waiting for progress to resume.
Heavenly Father,
You are the source of all strength, the sustainer of all who trust in You. You are good and Your love endures forever. May we all be reminded to trust in Your plan and release the need to control every situation.
Thank You for all those seeking to honor You with their health and well-being. Thank You for Your constant presence.
Lord, may those reading these words persevere through any weight loss plateau they face, trusting You in challenges as did the faithful of old. Strengthen them in this time.
May they see God’s unfailing grace and support as they seek to honor Him and give Him control of the timing of their weight loss progress. May they feel Your presence.
May their weight loss goals be fulfilled as they put their faith in You and trust in Your guidance in health and in all areas of their life.
In Jesus’ name,
Amen.
Explore More Weight Loss Strategies and Motivation
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