Starting Your Weight Loss Journey? Get Inspiration and Tips

Looking to start your weight loss journey but need help knowing where to begin? We totally get it!

The great news is: you’re not alone. There are folks like you across the world searching for ways to kickstart their weight loss journey. The numbers don’t lie: a study conducted across 30 countries found that 95% of people want to lose weight to improve their well-being. 

So, if you’re one of the millions looking for a well-rounded approach to health and fitness, you’re in good company. Planet Fitness is here to champion your fitness journey by sharing some of our favorite tips on your path to weight loss. Can’t wait to get started? Find a local PF club for support and guidance when you need it. 

What is a Weight Loss Journey?

Starting a weight loss journey means starting a process of personal transformation, as the right mindset and motivation will take you well beyond just losing weight. That’s why it’s important to remember that the primary goal of any weight loss journey should be overall health and well-being, not just numbers on the scale.

Don’t forget that “fast” and “easy” are not words that go along with healthy weight loss. There are no quick fixes or healthy shortcuts to losing weight, and the journey requires a commitment to changing lifestyle choices. It may feel tough but remember that you’re tougher! Stay focused and remind yourself of your goals along the way.

A weight loss journey isn’t just about losing weight. It’s a process that can bring a change toward better, healthier habits by incorporating things like a balanced diet, consistent exercise, enough sleep, any relevant recommendations from your doctor, and stress management techniques into your everyday life. By making these adjustments, you can see improvements in your health and well-being for both your present and future self.

What Can You Look Forward to in Your Weight Loss Journey?

While overhauling your habits can be a challenge at first, the benefits you’ll see over time will be worth every bit of effort you put in. By focusing on your health and well-being throughout your weight loss journey, you can do things like:

• Increase energy
• Help manage stress more effectively
• Improve confidence and self-esteem 
• Boost sleep quality
• Increase mobility and ease of movement
• Think clearer and focus better

Plus, you’ll get to celebrate milestones—both on and off the scale—along the way as you make progress. This can keep you motivated and who knows, you may even inspire a bestie to join you on your journey for extra motivation and accountability.

Building Healthy Habits

Remember that developing a workout routine that you actually enjoy and can stick to is an important piece of improving your health long-term. Since consistency is key, make an effort to create a regular exercise routine that works well with your everyday schedule. Mix up the exercises to keep your workouts fresh and exciting, and be sure to target different muscle groups so you’re giving attention to your whole body. As you get into a groove and have more experience, gradually boost the pace, length, or intensity of your workout to continue challenging yourself and prevent the dreaded fitness plateau.

To make sure you don't hit a road block in your physical activity, warm up your muscles before each session and cool down at the end to speed up recovery. Stretching is essential to make the most out of your workout and avoid injuries, especially as sessions become more strenuous. Don’t try to go too far too fast. Remember to include rest days in your routine to allow your muscles to heal and to prevent burnout.

Finally, find something that you absolutely love to do. You won’t be motivated to work out if you’re not enjoying yourself along the way! Not a runner? Find a different cardio option that gets your heart pumping. Absolutely loathe the idea of doing burpees? Sub them out for another bodyweight exercise that won’t make you dread your sweat session. You'll find exercise more enjoyable by choosing something that speaks to you. By combining fun activities with physical movement, you’ll develop a well-rounded—and entertaining—approach to training that keeps you motivated as you progress.

Developing an Exercise Plan

Setting clear and specific goals is the first step in creating a successful exercise program. Think about your unique fitness level to develop an appropriate starting point, making sure the exercises match your abilities.

Your plan should balance cardio and strength training, gradually increasing intensity to avoid burnout and focusing on maintaining muscle mass rather than losing fat alone. Variety is the spice of life! Make sure you’re mixing things up within your workouts to keep them engaging and to make sure all your muscle groups are getting the TLC they deserve. And don’t forget those regular rest days we mentioned earlier.

Track your progress to stay motivated and adjust your plan as needed. Consider speaking with a fitness expert—like one of the certified trainers at Planet Fitness*—for individualized advice, especially if you have specific goals or existing health concerns. 

12 Tips for Beginning Your Weight Loss Journey

Starting a weight loss journey is more than just working out; it's all about creating an environment where you can thrive and support your goals. Here are a few of our top tips to help you stay motivated and on track:

1. Find Your “Why.” Identify your internal motivation for wanting to lose weight, whether you’re looking to improve your well-being, increase your energy, or boost your self-esteem. Remember, your reason is unique to you. Stay focused on your reasons, and don’t let the outside world sway your mindset or determination. 
2. Set Yourself Up for Success. Start by setting achievable targets related to your health goals, breaking them down into smaller milestones for easy tracking (and more celebrations!)
3. Mix Up That Movement. Mix cardio, strength, and flexibility workouts, and choose activities you enjoy to make sure you stick with your fitness routine. If you need help getting started, there are tons of free, on-demand workout videos and written workout guides available in the PF App, with and without a membership
4. Stay the Course. Be patient and celebrate every small victory, remembering that healthy weight loss is a gradual process.
5. Find Your Groove. Compile a playlist of energetic and uplifting music that motivates you. Music is the perfect exercise partner to keep your energy levels high and keep you distracted from any weary feelings as you push through your workout. For inspo, check out the specially curated playlists on the Planet Fitness Spotify page, with options for whatever mood you’re in.
6. Get a BFFF: Best Fitness Friend Forever. Partnering up with a friend, family member, or fellow gym-goer for workouts can help increase your enjoyment and commitment to your exercise routine. A gym buddy not only provides company but also accountability, making you less likely to skip sessions and more likely to push yourself during workouts. We think this could be the beginning of a beautiful friendship!
7. Keep It Steady. Establish and stick to a regular workout schedule, even if it's just a few times a week. Consistency is the key to unlocking momentum and achieving noticeable results. Setting a routine helps to work exercise into your daily life, turning it into a habit rather than a chore.
8. Make Your Workout Work for You. Find the ideal workout time. Experiment with exercising at different times of the day to find when you are most energetic and motivated. Some people find that morning workouts kickstart their day, while others prefer the evening to de-stress after work.
9. Don’t Ignore Diet. Create balance by focusing on whole foods, proteins, fruits, vegetables, and healthy fats, keeping in mind portion control. Not only does nutrition affect your weight loss journey, but it also benefits you in other ways like increased energy and a better mood—no one wants to be hangry! Plan and prepare your meals and snacks in advance. This helps avoid the temptation of impulsive, unhealthy eating choices.
10. Catch Some Zzzz’s. Quality sleep keeps your body in balance and your mind clear. When you’re well-rested, you have more energy to stay active and make healthier food choices throughout the day. It also helps control cravings and keeps your metabolism running smoothly, helping you burn calories more efficiently.
11. Get Some High Quality H20. Drink plenty of water before, during, and after your workouts. Drinking enough water is not only necessary for general health, but also ensures you are at peak physical performance when exercising. Water also helps with digestion and appetite control, which are important for maintaining a healthy weight. 
12. Stay in the Moment. Practice mindfulness to create awareness of your eating habits and emotions, using techniques like meditation to avoid stress eating. This helps you stay consistent with your health plan even on tough days. You got this, you Zen master!

Practicing these techniques can help increase your motivation, making your weight loss journey more successful on your path to a healthy lifestyle.

Starting a weight loss journey can be a challenge. It requires dedication, perseverance, and strategy. By balancing physical activities you love with a healthy diet and celebrating successes along the way, your weight loss journey can result in more than just physical changes, opening you up to a world of mental and emotional well-being.

And remember we’ve got you! Find a Planet Fitness near you to jump-start your journey or get started now for free on the PF App.

*Amenities and Perks subject to availability and restrictions. See home club for details.