5 Ways To Stop Yo-Yo Dieting And Stick To A Healthy Weight

Why do so many people struggle with yo-yo dieting?

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One of the most common things I notice is that many people treat weight loss as a “project,” something to focus on for a few weeks at a time. 

You wouldn’t take a bath once and think you were clean for the rest of your life! Similarly, a few weeks of healthy eating will not help you to maintain your weight for a lifetime. 

As soon as you consider trying to lose weight, you need to make sure that whatever method you choose is one that is likely to work long-term.

When I ask people how they can avoid yo-yo dieting, most of their responses revolve around resisting temptation and persevering with unpleasant diets or exercise. But your real focus should always be on how to make changes that are long-lasting in the first place.

Here are 5 tips to ensure your weight loss really lasts: 

1. Make it easy to stick with. 

Most people approach weight loss with an all-or-nothing mentality. They think that in order to lose weight, they have to completely overhaul their life. They replace their old diet with a new one that is completely different. Even if they haven’t exercised for years, they decide they will wake up at 6am every morning and go for a 3 mile run.

It's very difficult to stick to these drastic changes because they are so different to what you were previously doing. And any disturbance to your routine (getting busy at work, getting a cold, going on vacation, or even a poor night’s sleep) can derail your progress.

For changes to have the best chance of succeeding, you have to make them as gradual and pleasant as possible. Make small changes each week, and build it up slowly.

2. Have a life. 

“No pain, no gain” is a great motto for weight trainers, but not for dieters. So many people think of losing weight as a painful and depriving activity. They put off vacations, and avoid eating out during these times.  Long-term changes cannot be painful or depriving. You will not stick with them unless you can still “have a life.” 

This means you have to learn how to eat out, travel and enjoy life, while still losing and maintaining your weight.

3. Welcome the bad days. 

Most diets are strict regimes in which, if you do exactly are you're told, then you're "cheating" or "failing." 

But life really doesn’t work that way. Think of a child learning to walk. Falling over is part of the process. And when you’re trying to change a lifetime of eating and exercise habits, you need to expect to have a few setbacks along the way. Not just expect them, but welcome them. Because they are a key part of improving your eating habits.

What this means on a practical level is that you need to expect:

• A day, a weekend or even a week, when things don’t go to plan. (Expect lots of them!)
• A week or more, in which you're doing all the right things, but your weight still doesn’t budge ( a weight loss plateau).

This is really important! Your weight loss will more than likely not go smoothly, and the more you expect this and plan for it, the more likely you will succeed.

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4. Abandon all deadlines and expectations of speedy weight loss.

Most people who lose weight have built-in expectations of how fast they should lose weight. 

Much of this is the result of brainwashing from fad diet promises  like “lose 30 pounds in 30 days.” 

If you want to lose weight and keep it off, then you need to shift your focus from the speed of weight loss, to the stickability of weight loss. The less you focus on deadlines, the more you can focus on making long-term changes.

Often this is one of the hardest things for people to accept. We all want results quickly. But once you can let go of deadlines, you take the pressure off. If you are in it for the long haul, then the only way things can go wrong is if you give up.

5. Always think long-term. 

Ultimately making weight loss last, and avoiding yo-yo dieting requires staying focused on the long-term. You must always be thinking, Would I still be willing to do this in two years? How about five years? Or ten years? 

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When you put every new action through that filter, you can ensure that you lose weight in a way that makes it much easier to keep it off.

Have you found any tips that have helped you stop the yo-yo dieting cycle? Comment below and share your experiences!


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How to Stop Yo-Yo Dieting

Weight gain, weight loss, weight gain... we've got 8 tips 

for keeping the pounds off for good

Are you constantly losing weight—only to gain it back again? You might be starting to wonder if you'd be better off just accepting your belly rolls. But we promise, the perils of being overweight still outweigh the risks of yo-yoing.

So how do you quit the cycle for good? It is possible:

Be realistic
"Make sure your diet is one you can stick with," says Anne Fletcher, R.D., author of Thin for Life. No crash diets or fads that will be impossible to maintain. In fact, reconsider the whole notion of dieting as a temporary fix. Think of what you're doing as a permanent lifestyle shift: "This is how I eat now."

Be patient
Don't try to lose too much too soon. A healthy goal for slimming down, according to the National Institutes of Health, is to reduce your weight by approximately 10 percent over six months.

Be supported
Researchers have found that socializing with others who have successfully lost weight improves your odds of maintaining your own weight loss. So enlist a buddy or join a group.

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Be analytical
Record your mood changes and hunger levels so you can learn to distinguish when you're eating for emotional reasons. 

Be vigilant
"If you lose 30 pounds and then gain three, it's easy to think that's no big deal. But it's a slippery slope," says Gary Foster, Ph.D., director of the Center of Obesity Research and Education at Temple University in Philadelphia. Especially if you have a history of yo-yoing. Weigh yourself weekly, and have a clear plan of action ready if the scale swings too far. 

Be flexible
"Switch eating plans if you get bored," says Michael Dansinger, M.D., weight-loss and nutrition advisor for The Biggest Loser and assistant professor at Tufts School of Medicine in Boston. Research indicates you're more likely to be successful. 

Be active
Besides consuming a low-calorie, low-fat diet and being mindful about self-monitoring, you must exercise. This is the key strategy that keeps the 6,000 members of the National Weight Control Registry (an ongoing study of adults who have lost at least 30 pounds and kept it off for a year) from regaining weight. That doesn't mean you have to train for a marathon: Half an hour of walking every day is all you need to burn calories, build muscle, temper cravings, and increase "feel good" endorphin levels. 

Be optimistic
"One of the most important tips for being a successful weight loser is not to let past failed attempts keep you from trying again," Dansinger says. "Every time you fail, you get more insight about what to do differently next time."

Have you struggled with the effects of yo-yo dieting? Comment below tips you've found helpful to conquer your yo-yo diet cycle!

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8 Healthiest Salad Dressings for Weight Loss

Salads make a healthy foundation for any diet — but it’s all too easy to block their nutritional punch by drizzling on the wrong salad dressing. At the same time, to keep you in love with lettuce, you want choices that tantalize your taste buds, says Judy Caplan, RD, author of GoBeFull: Eight Keys to Healthy Living and a dietitian in private practice in Vienna, Va.

Although it’s always an option to whip up healthy dressings at home, it is also easy enough to find a healthy, tasty store-bought kind — if you read nutritional labels carefully. Caplan generally recommends buying dressings with fewer than 45 calories per tablespoon (and measuring your portions carefully), though she'll go above that limit if it's for the right healthy fat. She says it is also equally important to watch out for fat and added sugars — fewer than 5 grams of sugar per serving is best. For a healthy shopping shortcut, pick up one of these eight store-bought dressings.

Wish-Bone Salad Spritzer in Italian Vinaigrette

Serving size: 10 spritzes
10 calories
1 g fat (0 g saturated fat)
100 mg sodium
1 g sugar

If you just want a bit of added flavor on your veggies, a Wish-Bone spritzer might be your best option because you have built-in portion control and few calories, says Melissa Joy Dobbins, RD, an instructor at the Kendall College School of Culinary Arts in Chicago. There’s no risk of an additional teaspoon or tablespoon “accidentally” sloshing into your diet greens, and though 10 spritzes doesn’t sound like much, it adds plenty of flavor for a small salad.

Wish-Bone Light Italian

Serving size: 2 tbsp
35 calories
2.5 g fat (0 g saturated fat)
340 mg sodium
2 g sugar

Dobbins likes this dressing, which is based on a blend of olive and soybean oils, because of its inclusion of healthy fat for both heart health and taste. “In general, the healthiest choices are oil and vinegar or a light vinaigrette,” Dobbins says. However, she cautions that it is important to watch your portions because this dressing has a relatively high sodium-per-serving level.

Kraft Fat-Free Catalina

Serving size: 2 tbsp
50 calories
0 g fat (0 g saturated fat)
350 mg sodium
7 g sugar

At 50 calories, this product has less than half the calories of the full-fat variety, yet retains most of the taste. “With Catalina, you can’t usually tell the difference between lite and fat-free,” Dobbins says, adding that manufacturers know consumers want these products to be flavorful so they have adjusted the recipes accordingly. Catalina dressings in general do have a bit more sugar than other dressings, so don’t forget to pour with some caution.

Annie's Balsamic Vinaigrette

Serving size: 2 tbsp
100 calories
10 g fat (1 g saturated fat)
55 mg sodium
2 g sugar

This is a full-fat dressing and has the calories to prove it, but the fat comes from heart-healthy canola oil and the ingredient list is all-natural. "We all need to get some oils,” Caplan says. “You need fat to process vitamin A and vitamin D, which are essential vitamins.” At 100 calories per serving, this dressing is almost too caloric for Caplan, so she advises cutting it with a little vinegar or even water as long as the flavor still satisfies you, or simply have it in 1-tablespoon servings.

Newman's Own Low-Fat Sesame Ginger Dressing

Serving size: 2 tbsp
35 calories
15 g fat (1.5 g saturated fat)
330 mg sodium
4 g sugar

A dressing featuring healthy sesame oil, ginger, and other Oriental-style spices will provide you with a tasty break from your healthy salad dressing routine. This one could also be used to flavor steamed veggies or marinate fish, excellent sources of nutrition on any diet. If you eat salads frequently, have several dressings available to keep your taste buds from becoming bored. “I have the belief that you should love what you eat," Caplan says. "It’s really important.” Trying new flavors can keep you on the diet straight-and-narrow.

Hidden Valley Original Ranch Light

Serving size: 2 tbsp
80 calories
7 g fat (1 g saturated fat)
290 mg sodium
2 g sugar

Creamy dressings are generally seen as diet no-no’s, thanks to their calorie and fat content. So if ranch is a beloved all-purpose dip in your household, buy yourself and your family a few calories by switching to this diet version that has half the calories of the original.

Marie's Lite Chunky Bleu Cheese

Serving size: 2 tbsp
70 calories
7 g fat (1.5 g saturated fat)
290 mg sodium
1 g sugar

Traditional bleu cheese dressing belongs on a “Most Wanted” poster, both for its compelling flavor (good) and its high fat and calories (not so good). Happily, the diet version is competitive with other dressing types in its nutrition profile and has slightly less than half the calories of the full-fat version, which has 160 calories. The beauty of bleu cheese dressings (even diet ones) is that their flavor is very strong so you might be able to get away with even less dressing than the serving size without feeling deprived. Still, shop carefully and be sure to compare nutritional profiles of different brands before you select a bleu cheese dressing.

Newman's Own Light Caesar

Serving size: 2 tbsp
70 calories
6 g fat (1 g saturated fat)
420 mg sodium
2 g sugar

Caesar salads, with their croutons, cheese, and fatty dressing, are notorious diet traps. Fortunately, a light Caesar dressing should provide you with the flavor you crave without any lasting guilt. “Any time you pick a lower-fat product, you’re decreasing calories,” Dobbins says. And that’s always a good thing. So when you crave a flavor, simply opt for the light version and enjoy.

Which is your favourite dressing? Do you have any great salad weight loss recipes to go with these dressings? Comment below and let me know!



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5 Weight Loss Motivation Tips That Work

Stay Focused on Getting Slimmer and Staying that Way

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“I’m going to be a fat blob on my wedding day!” The voice on the other end of the phone was desperate. “Can you help me?”

So Karen came to see me. “It’s always the same,” she told me. “I’m motivated for a few days and lose weight, then something happens. I gain everything – and more – back again! My wedding’s in three months! That should be motivation enough, but lately my weight’s been even more all over the place!”

Karen was right. Weight loss motivation is easy…at first. Rapid progress, compliments, wearing outfits you really want to, feeling more attractive, having more energy. All this positive feedback is motivating, captivating. Yet this weight loss ‘honeymoon period’ inevitably wanes. And then it can get tough.

Slim people do it! How?

Living as a slim person is a way of life. A healthy weight won’t be sustainable long-term if it requires constant positive feedback and the excitement of feeling newly slimmer.

“What do you mean: ‘Something happens’?” I asked Karen.

“Well, I might have a problem at work, or my kids wind me up, or I start worrying about being fat at my wedding!”

Ah, so Karen, like millions of people who struggle with their weight, was using food for emotional support as well as simply nutrition.

We had a simple goal, then. Karen needed to start thinking and behaving like a slim person long-term, up to and beyond her wedding. What follows are some of the approaches we used; you can ‘make them your own’ so they really work for you.

Tip 1: Think slim

This tip is about that all-important moment: What do you experience just before you eat something? Do you tussle with yourself? “I really shouldn’t… but I want to!” Do you imagine how the food will taste, even feel in the mouth? Or do you focus on the real consequences, rather than the temporary satisfactions of eating?

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People who are overweight tend to imagine how food is going to taste and feel as they eat. In contrast, people who naturally ‘eat slim’ tend to imagine how that pie or cake will feel heavy in their stomachs for so long after they’ve eaten it. Jumping from a great height might feel fun whilst it lasts, but the consequences that come after we hit the ground are what we consider when deciding not to do it.

So when you’re tempted to eat something you don’t need, practice imagining how your stomach is going to feel ten minutes or an hour after you’ve consumed that weight-increasing food. Keep it up until this becomes a natural habit for you.

Tip 2: Surround yourself with slim people

No, I’m not suggesting you dump all your less-than-slender friends. But research has shown that the average body type of the people with whom you hang out affects your weight and size (1). Start hanging around with slimmer, fitter types (perhaps at the gym) and your subconscious mind will pick up a new template for what is ‘normal’. Karen started hanging out and socializing with slim types at a jogging club.

Tip 3: Be fair to yourself

Imagine someone walks up a hundred steps but feels a bit tired, so they stop and step back down one step. They tell you bitterly: “Now I may as well forget this whole idea of reaching the top! I’ve totally blown it!”

What?! You’d think that was crazy, right? Acting as if all that progress, the 99 steps they did climb, never happened – because they had one slip! But people do this all the time when it comes to weight loss.

You lose weight, maybe four or five pounds, maybe much more. But you slip, have a bad day or a ‘weak moment’, and eat something you shouldn’t have. And what do you tell yourself? “I’ve completely blown it! Now I might as well really binge!”

Beware the perfectionism trap. Aim to eat sensibly and healthily most of the time, not all the time. We all consume more than we should of the wrong kind of food or drink now and then.

Everyone’s weight fluctuates a bit and you should prepare for this (once you’ve reached a healthy weight). Have a ‘sliding scale’ in your mind of a couple of pounds on either side of your target weight. No one can live for long under a self-imposed, too harsh dictatorship.

Tip 4: Weight loss is not a cure-all

Sure, being healthier, fitter, and so on will have positive and maybe unexpected ripple effects. However, even as a slimmer person you’ll still have a bad day in the office, moments of self-doubt, or times when you feel undervalued.

Many people feel let down when they become slimmer and then find that being slim doesn’t solve all their problems in one go. They then revert to eating poorly again. Don’t fall into this trap.

You have lots of different needs which need to be fulfilled in life. Being slimmer, healthier, and fitter is just one of them.

Tip 5: Eat when you’re hungry

I know this sounds obvious, but eating sugary foods causes a subsequent crash in energy, leaving you wanting more sweetness. On the other hand, eating for slow energy release is a sustainable way to keep your weight loss motivation firing on all cylinders without you having to consciously think about it. For slow-release energy, eat protein with every meal alongside ‘good carbs’ such as whole grains, vegetables, fruits, and beans. This avoids the ‘crash and burn’ of sugar overdosing.

Karen walked down the aisle over six years ago. I still see her at my gym sometimes. She tells me that the happiest day of her life was so happy because she felt so healthy. The fact that she was slim was (and is) just a happy outer reflection of the changes she’s experienced in the ways she feels and thinks about food.

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(1) Having an obese friend dramatically increases the risk of becoming similarly fat, according to a study published in the New England Journal of Medicine. Obesity is ‘socially contagious’, spreading from person to person in a social network, researchers said. The study found that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect was seen not among people sharing the same genes or household, but among friends.

Let me know if you found this helpful. Comment any other ideas or questions you may have or are unsure about.


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22 Ways to Stay Motivated to Lose Weight

Power through an "off" day and keep seeing results with these expert tips

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Stop Trying So Hard

The key to staying motivated is similar to fuel in a car—you don't need the motivation tank to be full to drive, you just need to prevent it from running empty, says Joshua C. Klapow, Ph.D., a clinical psychologist at the University of Alabama at Birmingham and author of Living SMART: 5 Essential Skills to Change Your Health Habits Forever. "I tell people not to waste precious time and energy on staying highly motivated because motivation has a natural rhythm. Most people see a drop in motivation as a signal of failure, but it's not," he says.

If you notice that your motivation is waning, give yourself a break from your diet or exercise plan for one to three days, Klapow says. "The problem with motivation is that the more people try to ‘catch' it, the more elusive it becomes; by allowing it to run its natural course and at the same time having a set of habit-changing skills (such as a meal plan for the week), you'll stay on track and your motivation levels will run their natural course."

Quiz Yourself

Need an instant dose of inspiration? Take this quick, healthy-habit quiz. (We've used diet as an example, but you can plug in any behavior that you're trying to maintain). "Answering these questions often helps to boost motivation just enough to remind you of why you started the diet in the first place," Klapow says.

If I stop my diet, how will I look in six months or one year from now?
If I stop my diet, how will I feel in six months or one year from now?
If I stop my diet, what will my health be like?
If I stop my diet, how will my family and friends be affected?

Clean Out Your Closet

If you're struggling to stick with your weight-loss intention, practice integrity in other areas of your life, suggests Andre Farnell, a certified strength and conditioning coach and owner of Better Body Expert. Clean out your closet (finally), pay off your debts, make good on your promises to friends, family, or co-workers. Practice sticking with promises or commitments you've made in other areas of your life in order to strengthen your own subconscious belief that you are able to uphold the promise of losing weight that you've made to yourself, Farnell says.

Steer Clear of Super-Skinny Models

Pinning and posting pictures of super thin models may seem like a good way to stay inspired, but according to a new study, it's more likely to hurt your progress. Researchers in the Netherlands divided women who wanted to lose weight into two groups: the first group was given a food journal with photos of thin models on the cover and interior pages, and the second group was given a journal with a neutral logo image on the front. While the neutral group lost weight, those given the journals sprinkled with supermodel images gained weight.

The scientists say that the images of models discouraged the women by creating unrealistic self-standards. Staring at photos of much-thinner women while logging food intake may have made them feel like they'd never be able to achieve that look, so they stopped trying. Instead of comparing yourself to unrealistic fashion models, stay inspired by posting images of you at your healthiest weight.

Focus on a Feeling

Too often we get frustrated by focusing on a specific number on the scale, or even a task we must do to reach our goal (like working out), which is a pretty quick way to zap your motivation, says Simon Rego, Ph.D., director of psychology training at Montefiore Medical Center/Albert Einstein College of Medicine in New York. Concentrate on your mood after you've eaten a healthy meal or how you feel after a great workout—motivation doesn't always have to come before an activity, Rego says. "If you focus on how you feel each time you exercise, you'll get all the benefits of burning calories, plus the reinforcement of remembering how good it felt to do it, which should increase your motivation to do more."

Build Your "Business Plan"

Any successful venture requires a plan that describes its mission and specifics on how to achieve it--without one, you have no idea where you're starting, where you're going, or how you'll get there, says Jenn Walters, a certified personal trainer and co-founder of Fit Bottomed Girls. Treat your goal as a business objective; If you were trying to accomplish something for a client, you probably wouldn't start out without a strategy. Once you've determined exactly what you want to achieve and your deadline, work backwards to create a monthly plan of action with realistic and specific goals (such as nixing that bedtime snack) and free of ineffective strategies like extreme cleanses or fasting.

Plant a Carrot Halfway

Rewarding yourself for reaching your goals is a great idea, but some undertakings can take months or even years to achieve, so you risk knocking the wind out of your sails before you even get close. Instead of waiting until you've reached the big finish line to reward yourself, plan something really amazing once you've reached your halfway point (like a trip to that spa in the Bahamas), suggests Dr. Susan Bartell, a psychologist and motivational speaker. You'll be less likely to throw in the towel when things get tough around that midpoint marker.

Act "As If"

Don't wait "until you lose the weight" to take that vacation, visit that old friend, or try that dance class; live out your goals now, and enjoy them along the way, says Stephanie Merchant, a certified health and lifestyle coach. Imagine you are already at your goal weight. How do you feel? What would you eat? What would you drink? How would your day look? What are you putting off doing until you reach that goal? Schedule it now and shift your mindset from "punishment mode" to a rewarding and empowering one to stay motivated, she says.

Hang Your Motivation By the Mirror

Whether it's your favorite pair of skinnies or a teeny bikini, putting a special piece of your wardrobe on display is a great daily motivator. Pick something you'll look forward to wearing and hang it close to your mirror. "I visualize myself wearing it and think about how good I will feel," says Marie-Pier Ouellet, a student in Montreal, Canada. Since it's an item you already own, it's much less likely to be an unrealistic goal (when compared to say, that photo of Gisele Bundchen in a bikini) and will help spike your motivation to keep hitting the gym.

Give Yourself Some Tough Love

Yes, picturing yourself wearing that bikini can be motivating, but for some people, imagining what might happen to you if you don't lose the weight can be even more inspiring. "I ask my clients what their lives will be like in five, 10, or even 20 years from now if they stay on the same path that they are currently on," says Matthew Richter-Sand, an Air Force veteran, personal trainer, and founder of NX Fit. "I make them imagine how badly they will feel and how much they've missed out on in life—it's absolutely critical that they're honest with themselves at this point. It's too easy to sugarcoat things and pretend like it's okay. It's not okay!"

Get Competitive

When it comes to losing weight, a little competition goes a long way. According to a recent study published in the journal Obesity, social influence of team-based weight loss competitions can help you lose up to 20 percent more weight than you would if you did it alone. Even more interesting is that team captains shed more weight than team members, likely due to their position and involvement in the group competition, the researchers say. So recruit a group of friends or coworkers and lead your team to victory!

Why Do You Exercise, Really?

If you're really going to stay motivated, the first thing you need to do is determine what actually motivates you, says Anne Dranitsaris, Ph.D., author of Who Are You Meant to Be? For example, if you are inspired by your family, focus on how exercising will help you remain in your kids lives well into your old age, she says. Take it one step further by getting your family involved—play tag with the kids, hit the gym with your husband, cook healthy meals for the coming week together on weekends. 
"In order to change your patterns of behavior, you first have to recognize your patterns and why they exist. If you can redirect that motivation into a new action, your goal will automatically seem more compelling and achievable."

Ditch the Daily Weigh-In

The scale can be a helpful tool for measuring your progress, but many people get in the habit of weighing themselves too often. "While some research shows that people manage (maintain) their weight better by weighing in daily, the same can't be said for losing weight," says Nicole Nichols, editor and fitness expert for SparkPeople.com. "Daily weigh-ins (or multiple weigh-ins per day) will only sap your motivation with a roller coaster of emotions and can cause you to freak out by temporary up-ticks in the scale (that have nothing to do with body mass or body fat)," she says. Instead, Nichols recommends stepping on the scale once a week—or even every two weeks—to better track your progress.

An Instagram-a-Day

They say a picture is worth a thousand words, and these days it's easier than ever to build a personal motivation gallery! Try tracking your progress by creating a weight loss diary via Instagram (or another similar photo app). Daily photos (we recommend posing right after a great workout or during a healthy meal) can document the changes in your body that you may not otherwise notice—and that the scale won't always show. (Plus, you'll definitely have a wide variety of before and after pictures to choose from when you're ready to display your final results!)

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Silence Your Inner Critic

We have a bad habit of using self-criticism as a motivational tool, especially when it comes to weight loss, but not only does it not motivate, it could actually sabotage your efforts, says Vanessa Scotto, a life coach specializing in behavioral changes. "When we kick into self-critical mode, we are actually engaging the portion of our brain that's linked into our fight-flight survival reflex," she says. This increases our cortisol secretion (the "stress hormone") which in turn causes cravings for fatty and sweet foods.

Next time you find yourself in critique mode, place your hand on your heart. Just holding it there and taking a few deep breaths can help change your physiological state, silence the negativity, and allow you to look in the mirror and have a fresh experience, she says.

Surround Yourself with Health

Stage your home to reflect the new (lighter) you, suggests Tara Zimliki, a personal trainer and bootcamp instructor. Stock and organize the fridge with healthy, prepped foods in clear containers, present fruit in beautiful bowls on counter tops, get a shoe rack to display your sneakers right by the front door, keep the dirty laundry off exercise equipment, etc. Adjusting your environment to reflect your intentions can make it that much easier to stay on track, she says.

Turn to Your Smartphone

With more weight-loss apps available than ever, instant motivation is just a tap away. Whether you can't muster the motivation to cook dinner (try a healthy eating app like BigOven to find recipes based on what's already in your pantry), need a little support (download Fitocracy to team up with a buddy), or you're just looking for a new way to get moving (try Zombies, Run!), there's a great app to help keep your motivation (and you) mobile.

List Your Reasons for Losing

Looking (and feeling) better on the beach is a perfectly valid reason for wanting to slim down, but it might not be enough to keep you inspired for the long haul. "Come up with a running list of all the things that are better about your life when you're at a lighter weight," Nichols says. Your list might include things like being healthier, having more stamina, improving your confidence, shopping for fun fashions, keeping up with or setting a good example for your kids, or knocking something off your bucket list like hiking the Grand Canyon, which is much easier when you're fit and at a healthy weight. Once you've written out your detailed list, keep it handy and read it often, especially when you're feeling particularly drained, to remind yourself why it's worth staying on track, she says.

Recruit Gift Givers

Rewarding yourself with gifts along the way is great in theory but tough in practice—your schedule is already jam-packed! Make it more fun and realistic by getting your friends involved. "One of the best ideas I ever heard was from a SparkPeople.com member," Nichols says. "She gave several of her friends $20 each to buy her a surprise gift, wrap it and everything. Then for each 10 pounds she lost (you could determine the interval yourself), she would open one of the gifts purchased by her friends for a really fun and surprising reward along her journey."

Set Goals Beyond the Scale

Even if you do everything right, there will be times when the scale won't budge or the weight just doesn't seem to come off as quickly as it should. Don't let that discourage you! Measure your progress in other ways, Nichols says. "Set goals for fitness—running farther, sticking to your routine each day or week—and celebrate each of these mini accomplishments," she says. "Or set goals for your diet such as staying in your calorie range as many days as possible, packing your lunch for work each day, or drinking 64 ounces of water a day, and celebrate reaching these goals." Celebrating these new milestones is a great way to stay motivated and inspired to stick with your program, even on days (or weeks) when the scale doesn't seem to reflect your progress.

Confront Your Fears

It may not be a lack of motivation, but rather your fears or beliefs that are truly holding you back. For instance, if you've been trying to lose weight by exercising regularly but repeatedly find yourself avoiding the gym or going for a run outdoors, ask yourself the real reason why, Dranitsaris says. Do you really not want to exercise? Or you are embarrassed to show your body? To help overcome your fear, make a list of alternatives that can help you keep moving such as doing a workout DVD at home or sweating with a friend in a place you feel comfortable, like a women-only gym.

Cultivate Compassion

If you find yourself feeling really uninspired or particularly down on your body, try shifting your focus to self-appreciation, Scotto suggests. Instead of beating yourself up for not losing a pound this week, be grateful for how your body moves and all the things it does for you (it got you through a week's worth of workouts, right?). Shift your focus from how you look to how you function—cultivating gratitude for your senses, your limbs, your ability to dance, walk, and run, she says.



Which is your favourite tip? Comment below and let me know a tip that has helped you stay motivated and on track towards your weight loss goal.



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