Seven ways to stay motivated on your weight loss journey.

1. Establish SMART objectives

According to Sydney Spiewak, a registered dietitian and nutritionist at St. Francis Hospital and Medical Center in Hartford, Connecticut, setting goals is critical for weight loss.

According to research, having small goals to strive for leads to greater long-term weight loss than trying to lose weight without setting goals.

The SMART method can assist you in setting attainable goals and tracking your progress. The acronym SMART stands for:

Specific. Set goals that are not too broad. Instead of "I will exercise more," try "I will increase my physical activity by 20 minutes each day."

• Measurable. Set goals that you can easily track, such as increasing the amount of time you exercise or the number of steps you take.

• Attainable. Set attainable goals and work your way up from there. For example, if you want to work up to an hour of exercise per day but are currently unable to do so, set a more realistic goal of 20 minutes per day. Then, as your endurance improves, gradually increase the length of your workouts.

• Relevant. Make certain that each goal is directly related to your overall desire to lose weight. Setting screen time limits, for example, is less relevant to weight loss than increasing exercise.

• Time-bound. Set a deadline for yourself for each goal. This holds you accountable and allows you to track your progress. For example, you could set a monthly goal to re-evaluate your physical activity, assess your progress, and set a new goal to increase your exercise the following month.

2. Find a friend

Losing weight is easier when you have the support of others, according to Spiewak, especially if you can find a community of people who share your goals. Joining forces with friends or family members who are also trying to lose weight can help you stay motivated and hold each other accountable.

A small 2014 study, for example, discovered that social support and weekly accountability meetings were critical for study participants in meeting their weight loss goals and maintaining their weight loss.

3. Exercise mindfulness

Mindfulness entails paying attention to your thoughts, feelings, and bodily sensations and how they influence your actions.

According to Spiewak, mindfulness can be a powerful tool for establishing healthy habits and making nutritious food choices. This is due to the fact that mindfulness encourages us to slow down, acknowledge our feelings, and tune out distractions.

"Think about how your food tastes, how it feels on your tongue, and what your favorite part is," Spiewak suggests. "This will prevent you from eating too quickly, allowing you to avoid overeating and allowing you to be more present in the moment."

4. Modify your surroundings

According to Spiewak, it is critical that your surroundings assist you in making healthy weight-loss choices. You can accomplish this by:

Keeping fresh fruits, vegetables, and lean proteins in your refrigerator.

Laying out your workout clothes before bedtime to increase your motivation to work out in the morning.

Choosing restaurants that serve a variety of healthy dishes.

Making a grocery list before going shopping. This will help you know exactly what to get and will reduce impulse purchases.

5. Make your workouts enjoyable.

Exercise can be difficult. However, if you dislike running, Spiewak advises that you should not force yourself to do it.

The best way to exercise is to find a workout that you enjoy and can stick with:

If you enjoy dancing, there are many dance workouts available online, such as Zumba.

If you prefer to exercise outside, go for walks and gradually increase your pace and distance.

Don't be afraid to try out new workouts, such as yoga or kickboxing, until you find one you like.

6. Think about keeping a food diary.

Writing down what you eat holds you accountable and shows you where you can improve. Keeping a food diary can also help you identify trends or triggers that may cause you to deviate from your plan.

A large 2008 study discovered that keeping a food journal can double a person's weight loss. In another 2012 study, participants who kept food journals lost a higher percentage of their body weight than those who did not.

7. Pardon yourself

Losing weight is difficult, and it is not always a straight line, according to Spiewak. It is common to reach plateaus or even gain weight on occasion.

"Life isn't perfect, and your weight loss journey will have setbacks as well as great triumphs," Spiewak says. "It is critical to remind yourself that you are human."

When you have a setback, it is critical that you forgive yourself. An illness or a stressful day at work may cause you to stumble, but sticking to your long-term goals is more important than striving for daily perfection.

"An all or nothing mindset is counterproductive to achieving your goals," says Spiewak. "There will be times when your nutrition is less than ideal. Maybe you didn't have time to prepare a meal, or maybe it's your birthday and you want a piece of cake. Allow yourself the freedom to do so, and then get back on track for the next meal or day."

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