6 Simple Tips for Staying Motivated When Results Are Slow

We’ve all been there: You’ve been putting in the effort, working hard, sweating it out, and… the results are barely showing. Whether it’s weight loss, muscle gain, or just overall fitness progress, it can be frustrating when the scale doesn’t move or you don’t see those visible changes as quickly as you’d like. We all want body results like, the next day.

But here’s the thing—progress is progress, even when it’s slow. The key is to stay motivated, shift your mindset, and keep putting in the work. Here are 6 simple tips to help you stay motivated when results are slower than you’d hoped.

1. Focus on Non-Scale Victories (NSVs)

Let’s get real for a second: Results aren’t always visible on the scale or in the mirror. Progress can show up in subtle ways—improved energy, better sleep, increased strength, or feeling more at ease in your body.

Why it works: Shifting your focus away from weight and aesthetics to how you feel will help you see that your hard work is paying off in ways that matter.

Actionable Tip:
Start tracking these NSVs in a journal. After each workout or healthy meal, note how you’re feeling—more energized, less stressed, or sleeping more soundly. You’ll soon realize that the benefits go beyond just your body’s appearance.

(Click here to read more on how we should be seeing our body!)

2. Celebrate Small Wins Every Step of the Way

Did you hold a plank for 5 seconds longer than last week? Awesome. Did you do your workout even though you were exhausted? Yes! These small wins matter, and you deserve to celebrate them.

Why it works: Every victory—no matter how small—builds momentum and reaffirms that you’re moving in the right direction. Celebrating keeps your spirits high and your motivation up.

Actionable Tip:
Every time you hit a small milestone, reward yourself. It doesn’t have to be food-related—buy yourself a new workout top, take a relaxing bath, or watch your favorite movie.

3. Switch Up Your Routine

Sometimes, the lack of progress can feel even more discouraging when you’re stuck in the same routine. A fresh challenge can reignite motivation and bring excitement back into your workouts.

Why it works: A new workout plan or exercise routine can push your body in different ways, activate new muscle groups, and spark both physical and mental growth.

Actionable Tip:
Try mixing Pilates with other fitness activities, like yoga, dance, or strength training. Or sign up for a 30-day fitness challenge or a new workout class. Keeping things varied helps prevent boredom and boosts enthusiasm.

(Click here for tips on a sleeping routine!)

4. Be Patient and Trust the Process

We live in a world of instant gratification, but real change takes time. Your body needs time to adapt, recover, and build. Trust the journey, even when it feels like the results are far off.

Why it works: The more you trust in the process, the more likely you are to stay consistent. It helps you avoid the temptation to quit when the changes are slow.

Actionable Tip:
Remind yourself of the long-term benefits, not just the short-term results. Write down your goals and reflect on why you started. Keep a progress journal where you note how far you’ve come, not just where you want to go.

5. Find an Accountability Buddy or Support System

Having someone to share your progress with (or vent to when things feel tough) can be an absolute game-changer. Whether it’s a friend, a fitness coach, or an online community, accountability helps keep you on track.

Why it works: Support systems encourage you to stay on course, cheer you on when motivation wanes, and keep you focused on your goals.

Actionable Tip:
Find a workout buddy or join a fitness group (online or in person). Make it a habit to check in with each other weekly about your progress, struggles, and wins. You can even set up friendly challenges to keep things interesting.

6. Reflect and Adjust, But Don’t Quit

Sometimes, slow results signal the need for a tweak—whether it’s adjusting your diet, changing the intensity of your workouts, or switching to a new routine. But if things aren’t working, don’t take it as a sign to give up altogether.

Why it works: Reflection and adjustment lead to growth. Instead of quitting when you hit a plateau, consider what you can change to move forward.

Actionable Tip:
After a few weeks, assess your routine. Are you challenging yourself enough? Are you getting adequate rest and recovery? If something feels off, don’t be afraid to adjust your approach. Small tweaks can yield big improvements.

Final Thoughts: Keep Going, Even When You Don’t See Instant Results

The road to success is rarely linear, especially in fitness. Some weeks will feel like you’re moving forward in leaps and bounds, while others will feel like you’re standing still. And that’s okay.

The key is consistency, patience, and trusting in your own journey. Stay focused on your goals, celebrate every win (big or small), and remember that progress is still happening—whether it’s obvious or not.

So, if you’re feeling discouraged, take a deep breath, reset your mindset, and get back to work. You’ve got this!