No matter what so-called gurus tell you on Instagram, struggling with motivation is normal. 

It’s part of the process. We all experience days and weeks when it’s hard to get your butt in gear, especially when it comes to fat loss.

Overcoming Low Motivation: Key to Sustainable Fat Loss

When it’s been a struggle to start your workouts lately, it doesn’t mean you failed or don’t “want it” bad enough. It means you’re human. 

Welcome to the club.

As we share with our coaching clients, what separates people who build long-term healthy habits for successful fat loss from ones who don’t isn’t motivation. The difference is finding inspiration when low motivation slows you down.

The Secret to Motivation in Your Fat Loss Journey

The “secret” to motivation is that it follows actions. 

Most people wait to feel motivated to take on the challenges of becoming better and losing fat. In reality, you have to push yourself through some tough days when you don’t feel like it, and—if you can—that’s when the motivation will increase.

People who build long-term exercise habits for effective fat loss know you don’t wait for motivation; you create it.

As habit expert James Clear says, “Getting started, even in very small ways, is a form of active inspiration that naturally produces momentum.”

When our clients reach out to us for help “getting motivated” again for their fat loss goals, we usually don’t give them rah-rah speeches. Instead, we work together to discover small action steps they can take today.

The 2-Minute Rule: Jumpstarting Your Fat Loss Workouts

A fantastic way to create a small action step is the 2-minute rule. 

Popularized by the previously mentioned James Clear, the Two-Minute Rule is a proven strategy: ‘When you start a new habit, it should take less than two minutes to do.’ This rule is a reliable way to eliminate obstacles and kickstart action.

If checking off workouts consistently is challenging, the 2-minute rule is about finding ways to get your workout process started quickly. 

Our coaching client Tony was struggling to make his fat loss workouts happen:

“I just am not feeling motivated to train. I wake up in the morning, get my pre-workout, and suddenly just say to myself, nope – not doing it today. Then I mentally have a little tug of war for 5 minutes or so before I commit to skipping out.”

To help him regain momentum for his fat loss journey, I suggested a 2-minute approach: drink his pre-workout, put on his shoes, and get in the car. 

That’s it.

What happens after his 2-minute rule habit might be challenging (the workout), but your 2-minute rule action step should be easy. The idea is to make it easy to start. Once you’ve started, it’s easier to continue. 

Outside of your workout, here are a few more fat loss-specific examples of how to apply the 2-minute rule:

• Meal prep: Spend 2 minutes chopping vegetables or portioning out snacks.
• Hydration: Fill a large water bottle and place it somewhere visible.
• Mindfulness: Do a 2-minute breathing exercise to reduce stress-related cravings.
• Movement: Do 2 minutes of bodyweight exercises like squats or push-ups.
• Planning: Spend 2 minutes writing down your goals for the next day.

These small, 2-minute actions might seem insignificant, but they’re powerful momentum builders. They bypass the need for motivation and create a pathway to consistent action.

Remember, motivation isn’t a prerequisite for action—it’s often a result of it. By focusing on these small, manageable steps, you’re not just waiting for motivation to strike; you’re actively creating it.

So, if you’re feeling stuck in your fat loss journey, don’t wait for the perfect moment or burst of inspiration. Instead, ask yourself: What small action step can I take today to help build momentum?

Choose one 2-minute action and commit to it right now. Your future self will thank you for taking that first step, no matter how small it might seem.