2. Build on success. Rather than select one big goal, choose a series of smaller goals that bring you closer and closer to your larger goal. For example, if one of your big goals is to reduce your daily calories from 2,000 to 1,200, first reduce your calories to 1,700, then move to 1,400, and finally to 1,200. When you experience success at reaching a small goal, it will motivate you to keep moving toward your larger ones.

3. Reward yourself! Rewards that you control can encourage you to achieve your goals. An effective reward is desirable, timely (something you don’t put off giving yourself), and dependent on meeting your goal. The reward you choose may be something you buy for yourself or an act of self-kindness, such as an afternoon off from work or an evening spent with a friend. Avoid food as a reward. It usually works better to give yourself frequent, small rewards for reaching short-term goals than bigger rewards that require long, difficult effort.

4. Write it down. Regularly record what you do on your weight loss program, such as your daily calorie intake and exercise sessions, as well as changes in your weight. (Try to weigh yourself at the same time of day once or twice a week.) When you keep track this way, it can help you and your health care provider determine what behaviors you may want to improve. Keeping tabs on your progress can also help you stay motivated.

5. Know your triggers. To lose weight successfully, you need to be aware of your personal eating “triggers.” These are the situations that usually bring on the urge to overeat. For instance, you may get a case of the munchies while watching TV, when you see treats next to the office coffeepot, or when you’re with a friend who loves to eat. To “turn off” the trigger, you’ll need to make a change in the tempting situation. Example: If treats near the coffeepot are hard to resist, exit the area right after you pour yourself coffee.

6. The fine art of feeling full. Changing the way you eat can help you to eat less without feeling deprived. Eating slowly can help you feel satisfied sooner, and therefore avoid second helpings. Eating lots of vegetables and fruits, and drinking plenty of noncaloric beverages, can also make you feel fuller. Another
trick is to use smaller plates so that moderate portions don’t seem skimpy. It also helps to set a regular eating schedule, especially if you tend to skip or delay meals.