Weigh yourself consistently and keep track of your results in your food journal or on a graph where you can see your progress. Most people do well with weekly weigh-ins, but data suggest that weighing yourself more frequently is effective if you find that the results are motivating.
While your long-term goal may be to lose 10, 25, 50, or more pounds, you need small goals to keep your motivation up. Pick weekly goals, such as losing 1 percent of your body weight, eating more veggies, or getting more exercise, and then pat yourself on the back as you achieve them.
Being physically active boosts your mood, giving you the motivation to keep on track with all obligations, including your diet. For a pick-me-up, go for fun activities, such as dancing or playing sports.
Social support makes exercise a lot more fun – and a lot safer. Arrange walking groups. Set up tennis games, treadmill or spinning partners at the gym, nights out dancing, or basketball teams. What a great way to enjoy friends and get your workouts in.
Ask yourself: “Do I still like what I’m doing?” Maybe you’re in a rut. Or maybe you really don’t like the person(s) you’re working out with. If so, try something – or somebody – new. Motivation is a good signal. Keep monitoring it.