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Weight Loss Motivation Hacks: 7 Psychological Tricks That Keep You Motivated To Lose Weight
Do you feel like you're fighting a losing battle with yourself to get motivated to lose weight? Unfortunately, many people will never reach their weight loss goals simply because they can't figure out how to get themselves motivated enough to stick to their resolutions. But what if you could simply reprogram your brain with powerful psychological "mind-hacks" to create unstoppable motivation on-demand, and finally reach your weight loss goals with ease? #1 best-selling weight loss author Derek Doepker reveals what years worth of psychological research has shown to be hands-down the most effective methods of transforming your habits. You're about to discover... The biggest myth of motivation. When you discover this trap almost everyone falls into, you'll realize why you could never get yourself motivated before. The 6 human needs that dictate all human behavior. When you map out your behavior blueprint, you'll be able to flip a switch to have die-hard passion for things you previously hated doing. How 90%+ of people who lose weight dieting gain it all back, and what YOU can do to make sure this never happens to you. Why lack of willpower is almost never the reason people fail to stick to their weight loss goals. Discover a force stronger than willpower that can virtually guarantee you'll never fail again. How to avoid the misery of boring diet and exercise programs and make the entire process of weight loss not only fun, but downright addicting. A trick research has shown can help stop food cravings dead in their tracks. NOTE: This technique is so powerful, it's being used to successfully help smokers quit for good. The absolute best way to create new habits with "forcing" the process. This is so simple, you'll barely even notice you're doing anything different. And much more! If you've ever struggled to stay motivated on your path to permanent weight loss, this guide will contain the answers your looking for."
52 pages, Paperback
First published May 11, 2013
126 people are currently reading
285 people want to read
About the author
Derek Doepker
30 books53 followersMy name is Derek Doepker and I am the creator of Excuse Proof Fitness at http://excuseproof.com as well as a fitness author specializing in overcoming everyday challenges to living a healthy lifestyle like limited time, limited budget, limited knowledge, or just plain lack of motivation.
I didn't always used to be an "expert" though. My passion for these things stems from my own struggle years ago living an unhealthy lifestyle and eating fast food every single night. I was addicted to junk food and my body was suffering for it.
I wanted to change, but I had no idea how to overcome years of terrible eating habits and lack of exercise. It didn't help that there were millions of conflicting experts and books out there all saying something different.
After intense research and plenty of hard work, I managed to get in the best shape of my life, and most importantly stay in great shape for the past 9 years.
But it wasn't enough for me to see results, I wanted to help others overcome the same obstacles I had to face like a busy schedule and limited money.
I also noticed many people struggling to get motivated, and this led me into spending years studying everything I could get my hands on when it came to psychology, personal development, and how to "hack" the brain to do what you want it to do. When I discovered that "willpower" is not the answer to making change, it started to make sense why so many people struggled to stay motivated.
Having this knowledge of psychology, plus my special "ninja" strategies I developed over the years for overcoming time and money constraints, I set out to share my knowledge with others so anyone who wanted to get in shape would have the tools and knowledge to do so.
For those ready to make the commitment to live their fullest potential, you are free to check out my blog where I offer free tips as well as my kindle books where I layout the most powerful techniques I've ever discovered for creating a rapid and permanent change in your body and mind.
I didn't always used to be an "expert" though. My passion for these things stems from my own struggle years ago living an unhealthy lifestyle and eating fast food every single night. I was addicted to junk food and my body was suffering for it.
I wanted to change, but I had no idea how to overcome years of terrible eating habits and lack of exercise. It didn't help that there were millions of conflicting experts and books out there all saying something different.
After intense research and plenty of hard work, I managed to get in the best shape of my life, and most importantly stay in great shape for the past 9 years.
But it wasn't enough for me to see results, I wanted to help others overcome the same obstacles I had to face like a busy schedule and limited money.
I also noticed many people struggling to get motivated, and this led me into spending years studying everything I could get my hands on when it came to psychology, personal development, and how to "hack" the brain to do what you want it to do. When I discovered that "willpower" is not the answer to making change, it started to make sense why so many people struggled to stay motivated.
Having this knowledge of psychology, plus my special "ninja" strategies I developed over the years for overcoming time and money constraints, I set out to share my knowledge with others so anyone who wanted to get in shape would have the tools and knowledge to do so.
For those ready to make the commitment to live their fullest potential, you are free to check out my blog where I offer free tips as well as my kindle books where I layout the most powerful techniques I've ever discovered for creating a rapid and permanent change in your body and mind.
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Displaying 1 - 28 of 28 reviews
February 16, 2024
I was expecting some hacks and suggestions, it was the same information that has been out forever. The only thing I really liked was how he suggested giving up social media for a month.
August 2, 2013
Intrigued by the title I starting reading this book hoping to learn something new about weight loss.
Since diabetes and cancer run in my family and I have had my share of battles with health, I try not to take life for granted, but to be responsible about how i treat my body. Turns out that this is a book about incorporating healthy habits into our life by replacing bad habits with good habits. Derek talks about changes that can be made over-time; it is not about sprinting toward a goal, but taking this long marathon toward it, which will ensure long-term success.
Although there is nothing in the book that talks about calorie ratios and types of workouts, there are a lot of practical tips for changing our thinking to a much healthier way.
I am a firm believer that unhealthy thinking only generates negative results. While, positive thinking always helps, even if in small amounts. Derek talks about our internal conversation and how our negative patterns of thinking defeat us and thus, such patterns need to be replaced with "can do attitude" along with questions that will change our thinking. For instance, instead of "I don't have time to work out so I can't do it", changing it with something that will move us to action like "if I do not find time to workout, what will that do to me?". It is true that no matter how we put it, taking care of ourselves requires effort and at some level pain. But, I think that it is important to consider the other option: can we afford NOT to take care of ourselves?
I did learn something from this book which I find of value. Derek talks about stress as one of the worst factors which destroys our health.
The factors that he lists are all true and common, but I had never considered my environment as one point of stressor. Although, I must admit that when my place is in disarray, I don't feel like I am home, but rather in a place that I would rather escape. It is important to create for ourselves living areas that promote low-stress and a welcoming atmosphere. Just as it is important to have friends who are not critical of our plans, especially plans that aim to increase our health, knowledge, and better our lives. As Derek points out, by our side, we need supportive people who want our best, or we will begin our journey into good habits and then quit for lack of external support. Instead, being close with people who are going through a similar journey, will motivate us, inspire us and make us push harder toward our goal.
I must say that one thing that I really appreciated about this book is the specific note about social networks and how much time people spend on these sites (i.e. Facebook, Twitter...) Although people justify time spent online as "catching up with what's new", I agree with Derek that spending a month away from these sites will make us realize that we have not missed that much. I have done it not too long ago, and I echo Derek's opinion that all the gadgets that we carry around these days, make us so connected that we can no longer unplug, and thus, creating stress for ourselves, or even worse: connectivity addiction. Moderation is the key, and small efforts toward a goal count!
Good tips Derek, your book is not a physiology/nutrition first class book, but I don't think you were striving to create such book.
Since diabetes and cancer run in my family and I have had my share of battles with health, I try not to take life for granted, but to be responsible about how i treat my body. Turns out that this is a book about incorporating healthy habits into our life by replacing bad habits with good habits. Derek talks about changes that can be made over-time; it is not about sprinting toward a goal, but taking this long marathon toward it, which will ensure long-term success.
Although there is nothing in the book that talks about calorie ratios and types of workouts, there are a lot of practical tips for changing our thinking to a much healthier way.
I am a firm believer that unhealthy thinking only generates negative results. While, positive thinking always helps, even if in small amounts. Derek talks about our internal conversation and how our negative patterns of thinking defeat us and thus, such patterns need to be replaced with "can do attitude" along with questions that will change our thinking. For instance, instead of "I don't have time to work out so I can't do it", changing it with something that will move us to action like "if I do not find time to workout, what will that do to me?". It is true that no matter how we put it, taking care of ourselves requires effort and at some level pain. But, I think that it is important to consider the other option: can we afford NOT to take care of ourselves?
I did learn something from this book which I find of value. Derek talks about stress as one of the worst factors which destroys our health.
The factors that he lists are all true and common, but I had never considered my environment as one point of stressor. Although, I must admit that when my place is in disarray, I don't feel like I am home, but rather in a place that I would rather escape. It is important to create for ourselves living areas that promote low-stress and a welcoming atmosphere. Just as it is important to have friends who are not critical of our plans, especially plans that aim to increase our health, knowledge, and better our lives. As Derek points out, by our side, we need supportive people who want our best, or we will begin our journey into good habits and then quit for lack of external support. Instead, being close with people who are going through a similar journey, will motivate us, inspire us and make us push harder toward our goal.
I must say that one thing that I really appreciated about this book is the specific note about social networks and how much time people spend on these sites (i.e. Facebook, Twitter...) Although people justify time spent online as "catching up with what's new", I agree with Derek that spending a month away from these sites will make us realize that we have not missed that much. I have done it not too long ago, and I echo Derek's opinion that all the gadgets that we carry around these days, make us so connected that we can no longer unplug, and thus, creating stress for ourselves, or even worse: connectivity addiction. Moderation is the key, and small efforts toward a goal count!
Good tips Derek, your book is not a physiology/nutrition first class book, but I don't think you were striving to create such book.
April 27, 2016
It's the same stuff you've read a MILLION times!!
I'm tired of reading this same stuff over and over. Its a load of BS. If you want to know the truth here it is: LOSING WEIGHT IS EXTREMELY HARD WORK. Plain and simple. Are you going to want to choose watching TV on the couch over exercising? Absolutely. Does pizza taste better than broccoli and brown rice? Of course it does and it always will. It will be a daily struggle to stay on the straight and narrow. Accept that and power through. There's no "tricks" to get around this. No amount of meditation is going to make you NOT want to have cake. If these " psychological tricks" worked there wouldn't be an obesity problem. Just stick with it till you get to where you need to be and know it will be hard. No"tricks" necessary.
I'm tired of reading this same stuff over and over. Its a load of BS. If you want to know the truth here it is: LOSING WEIGHT IS EXTREMELY HARD WORK. Plain and simple. Are you going to want to choose watching TV on the couch over exercising? Absolutely. Does pizza taste better than broccoli and brown rice? Of course it does and it always will. It will be a daily struggle to stay on the straight and narrow. Accept that and power through. There's no "tricks" to get around this. No amount of meditation is going to make you NOT want to have cake. If these " psychological tricks" worked there wouldn't be an obesity problem. Just stick with it till you get to where you need to be and know it will be hard. No"tricks" necessary.
January 4, 2015
I never give 5 stars.....
While I never give a "perfect" rating to anything or anyone, because there is no such thing as perfect, this books come close to it. This isn't about just weight loss it is about making any life change for the better. The author points out things to make us think about why we aren't getting in better shape, more organized, and other important factors in our lives. I will refer back to this book as I work on moving forward to my next goal in life!
While I never give a "perfect" rating to anything or anyone, because there is no such thing as perfect, this books come close to it. This isn't about just weight loss it is about making any life change for the better. The author points out things to make us think about why we aren't getting in better shape, more organized, and other important factors in our lives. I will refer back to this book as I work on moving forward to my next goal in life!
January 22, 2017
Not much new under the sun with this book, but it was clear, concise and a quick read.
I liked the inclusion of mindfulness as a way of life.
For a newbie to health and wellness this would be a good read and the writing and mental exercises beneficial.
2.5-3
I liked the inclusion of mindfulness as a way of life.
For a newbie to health and wellness this would be a good read and the writing and mental exercises beneficial.
2.5-3
February 17, 2022
50 min audiobook that can potentially un-stick my brain? I can’t afford to NOT listen to this.
My big takeaway… baby steps are o.k. as long as they’re consistent. I quit boozing in 2018 and have since gotten very fat. I am constantly trying to draw parallels between getting sober and losing weight. Some things help but some do not. Simply put, I’m never gonna not eat. BUT the idea of overhauling my entire lifestyle to eating well is daunting, especially when my will power is tapped out with trying not to drink. BUT I was, shockingly, able to quit boozing in baby steps. I calculated how much I was drinking a day and started to remove two drinks a week for a month until I was at zero drinks. Minimal withdrawals and Im now sober.
So potentially I could minimize creamer here, halve a portion there, go for a short walk there, and at least be in a better spot than I was. I get so discouraged with the big picture of healthy living. I don’t want to go to the gym in my current state, I’m tired, and a laughing stock. Also I fucking hate salad and will never eat cauliflower rice. But if I can tweak things in small but consistent intervals on my own terms I could possibly really get the ball rolling.
Gavin McInnes is a cocksucker who founded a hate group, but he has ONE talking point that always sticks in my head. While I’m at my current weight I’M DYING. If I can rewire red velvet cake to death instead of comfort I could get somewhere. I remember working in a cancer clinic circa 2016 and a patient on an intense chemo regimen said something about not being able to have a drink during the 4th of July weekend per his chemo. I said something like “Well that sucks” to which he replied “Being dead sucks”. He’s right. And my lifestyle is a bullet train to AT LEAST diabetes if not death. If I keep that front of mind I can possible enact change.
My big takeaway… baby steps are o.k. as long as they’re consistent. I quit boozing in 2018 and have since gotten very fat. I am constantly trying to draw parallels between getting sober and losing weight. Some things help but some do not. Simply put, I’m never gonna not eat. BUT the idea of overhauling my entire lifestyle to eating well is daunting, especially when my will power is tapped out with trying not to drink. BUT I was, shockingly, able to quit boozing in baby steps. I calculated how much I was drinking a day and started to remove two drinks a week for a month until I was at zero drinks. Minimal withdrawals and Im now sober.
So potentially I could minimize creamer here, halve a portion there, go for a short walk there, and at least be in a better spot than I was. I get so discouraged with the big picture of healthy living. I don’t want to go to the gym in my current state, I’m tired, and a laughing stock. Also I fucking hate salad and will never eat cauliflower rice. But if I can tweak things in small but consistent intervals on my own terms I could possibly really get the ball rolling.
Gavin McInnes is a cocksucker who founded a hate group, but he has ONE talking point that always sticks in my head. While I’m at my current weight I’M DYING. If I can rewire red velvet cake to death instead of comfort I could get somewhere. I remember working in a cancer clinic circa 2016 and a patient on an intense chemo regimen said something about not being able to have a drink during the 4th of July weekend per his chemo. I said something like “Well that sucks” to which he replied “Being dead sucks”. He’s right. And my lifestyle is a bullet train to AT LEAST diabetes if not death. If I keep that front of mind I can possible enact change.
October 4, 2018
I was hoping to maybe learn something new about helping yourself mentally and kicking bad habits to start good ones.
I was interested, I read, I learned a bit, and then that was it. There was no big difference compared to any other workout book/motivation book.
I was interested, I read, I learned a bit, and then that was it. There was no big difference compared to any other workout book/motivation book.
August 12, 2025
help dieting
He explains how to trick your mind into doing the right thing. How to get away from excuses we use to talk ourself out of doing the right thing. It’s very helpful. I wanted to read more on this subject.
He explains how to trick your mind into doing the right thing. How to get away from excuses we use to talk ourself out of doing the right thing. It’s very helpful. I wanted to read more on this subject.
May 12, 2017
A modest collection of ideas meant to foster good habits. Not particularly ground breaking, though solid information for what it is.
June 21, 2018
Yo, broseph, you should, like, be mindful and stuff, ok bro?
August 11, 2021
Awesome
Finally done common sense to getting the weight off. I loved it. I would recommend this to anyone trying to get started and stay focused.😊
Finally done common sense to getting the weight off. I loved it. I would recommend this to anyone trying to get started and stay focused.😊
November 1, 2022
All of these tips are actionable today. I've already started.
August 1, 2025
Good tips, common sense, easy read and a motivation refresher.
January 5, 2026
Its a bit light on content but on the flip side it's an easy quick read to get you started.
March 13, 2017
Light, easy read. Nothing revolutionary but it's laid out in an easy format and creates some peasant reminders if youre trying to get back into the diet/workout game.
October 29, 2016
I wasn't super jazzed about the first two of the 7 "tricks". Maybe because I already do them. But I'm glad I kept on reading because while nothing in here is particularly new, it was in a short, easy to read format that reinforced and explained "why" I should do these things! I really liked the information about how stress can relate to your motivation. Things like having an cluttered house can effect your mental state, which of course I've noticed for myself in the past but it's so easy to let those things slip in the hustle of our busy day to day lives! I will be cleaning out some cupboards and closets this week. I also like that the author gives you helpful, free (I think) websites that you can use to further research topics or to help with some of the "tricks". Read this book! It's lessons are not only appropriate for weight lose but for attaining many goals that take "will power".
Read
January 5, 2014Interesting
I really like the idea of gradually worKing things into your routine to form a habit and to reach a goal. my goal after reading this is do at least 5 minutes off stretching/Pilates/yoga in the morning when I wake up and working out at least 3 times a week. I want long term success
I really like the idea of gradually worKing things into your routine to form a habit and to reach a goal. my goal after reading this is do at least 5 minutes off stretching/Pilates/yoga in the morning when I wake up and working out at least 3 times a week. I want long term success
June 22, 2015
Quick read with some useful information
If you need some reinforcement to modify your behavior, then this book is worth your time. You will get out what you choose to put into it. I needed a little more focus to renew my commitment on my weight loss journey and feel like this was helpful.
If you need some reinforcement to modify your behavior, then this book is worth your time. You will get out what you choose to put into it. I needed a little more focus to renew my commitment on my weight loss journey and feel like this was helpful.
July 17, 2015
Surprisingly good psychological advice and potentially successful guide to using Buddhist and incremental motivational techniques to create enjoyable and lasting lifestyle changes that lead to healthy weight loss.
November 4, 2014
Smart small practices
I like how this book reads, very easy and quick with good time bits all over. I'm currently working on using his practices and waiting for my results can't wait!
I like how this book reads, very easy and quick with good time bits all over. I'm currently working on using his practices and waiting for my results can't wait!
June 19, 2015
Not long -- and not a lot of new information. There are a lot of links for all sorts of resources. There is some good information about taking small steps and making small changes to help you have a long lasting and enduring change for greater health.
October 20, 2015
I like Derek maybe its because he has simple tricks that are easy to incorporate in your life.Obviously you have to start slowly.I follow his blog and he recently had an October mental health challenge on Facebook that really helped.So great work
July 23, 2013
This is a good guide that responsibility on you. It helps you to change the way you see yourself progressing into a healthy lifestyle.
July 21, 2013
Good common sense tips for weightloss.
January 6, 2014
Inspired
June 19, 2014
Haven't I read this before? Ah yes, it's the same ole Same ole. Nothing new added, nothing that hasn't been said before, and nothing but common sense. Blah.
January 23, 2017
Simple and makes sense.
Easy enjoyable read with good tips. Positive and motivating. Makes you feel like you can do it too. Good book.
Easy enjoyable read with good tips. Positive and motivating. Makes you feel like you can do it too. Good book.
April 17, 2017
It's a good little book. I listened on audio. It has one great bit of advice and lots of little bits of advice. It can be read or listened to several times.
Displaying 1 - 28 of 28 reviews