Revamp Your Goals

• Focus on behavior instead of weight numbers.  Instead of "I'm going to lose 2# this week." (You can't guarantee yourself a weight change) say, "I'm going to nibble on carrots rather than potato chips this week." Realistically, you can only promise yourself behavior changes.
• Plan tangible rewards (non-food), for instance: Put a dollar in a jar after each exercise session.
• Schedule the extra time if needed for exercise or to shop and prepare low-fat, healthy meals.  If you leave it to chance, it might mean that you won't get to it.
• Weigh yourself once a week, always at the same time of day, preferably first thing in the morning after voiding and before eating or drinking.  Chart on a graph.