Always check in with yourself and answer these questions: Do you feel better? Do you sleep better? Do you have more energy? Is it easier to move around and do daily things? Is it easier to climb stairs without losing your breath? Do you feel better about yourself then you did when you started this program? Focus on those successes. Celebrate them, because they were hard earned. No matter how small you may think they are, they are still getting you one step closer to your ultimate goal.

Setting un-reachable and often unrealistic goals is one of the fastest ways to stop a weight loss program in its tracks. That first failed attempt at reaching that goal is all it takes for people to give up and tell themselves it’s never going to happen. This self-fulfilling prophecy is so damning to a person’s mental health, that it will become true.

Set Mini Goals. Don’t shoot for the moon right away, especially if you are just getting back into the gym. Instead of saying I want to drop 10 pounds this month, instead say, “I want to be in the gym for a minimum of 16 visits this month”. Just changing the narrative from a weight number to something such as the goal of gym visits works on a few levels: 1. it makes them more accountable for getting into the gym, and 2. if they complete that goal, they will probably get a bonus result when they step on the scale.

Always take some time to re visit your goals, alter them, change them as needed, set new ones along the way, write your goals down and look at them often. Know and accept that a healthy weight loss program is a marathon, not a sprint, it takes time and focus. Even if you only lose a ½ pound 1 week that’s still progress, so be happy and proud of even the little successes. Realistic goals will help improve physically but perhaps more important mentally, it will boost your self- esteem and remind you of your journey.