Even those of us with the best of intentions can find it difficult to stay motivated for the long term . One of the hardest parts of any weight loss program is just staying with it! Some studies suggest that being able to stay motivated while you’re trying to lose weight is an essential success factor.

TSeems logical, but, as we all know, it’s easier said than done. As an intelligent woman, you know there are going to be setbacks and bad days during the course of any fitness program. Learning how to deal with these bstumbling blocks will help you tackle the tough times head on. So what are the best ways to stay motivated during your weight loss program?

Create Your Plan Before You Start. Having a fitness strategy in place will help you maintain your level of motivation throughout the months of a weight loss program. Setting up a  game plan before you get started will help you understand where exactly you want to be headed, what the mileposts of your program should be, and when you can celebrate your success. It’s important to make your plan as specific as possible. For example, instead of stating you want to lose two pounds every week, make sure your plan includes the specific actions needed to lose those two pounds: the number of minutes you’ll need to exercise each week, what you’ll eat, what problems you’ll be confronted with, and how you’ll overcome them.

Change your thinking. Staying motivated means becoming an optimist, even it’s not normally your thing. We’ve all heard about the “power of positive thinking,” and studies really do show that the way you think can truly change the way you live your life. Don’t let your actions reflect discouragement or frustration--stay positive! Take time daily to reflect on all the small successes, and make sure to dwell on all the things you’re doing right. It’s hard for anyone to be productive if they’re too busy battling negative thoughts to focus on completing their task. Keep positive thoughts in your mind, such as all the good you’re doing for your body when you eat nutritious meals and get plenty of exercise.

Vary your routine. Nobody likes tedious routine, and your mind’s no different! You’re bound to get bored if your weight loss program nevervaries. If your regime includes eating the same foods all of the time and sticking with the same exercise program on a regular basis you might end up finding yourself completely uninterested in what you’re doing You’re far more likely to leave a monotonous program for something thatkeeps you interested, whether it’s going back to your old fast food habits or getting sucked into a favorite television show when you should be exercising. The best way to prevent getting off track  is to mix it up, starting a new and enjoyable exercise program every few months.

To keep from being bored with your diet, buy some new healthy-living cookbooks, or search internet recipe databases for exciting new dishes that fit in with your weight-loss program. This’ll help to keep you within your caloric limitations without boring you.

List positive aspects.  Remind yourself frequently of the great benefits related to your weight-loss and you’ll much feel better about your plan, and have an easier time staying motivated during your diet. What aspects of your life will change when you’ve lost all that weight? Will you be able to keep up more easily with your family, and enjoy your time together more? Will you be able drop a prescription because you’ve become healthier? Will you have a better self-image because you can finally fit into that dress you’ve got stuffed in the back of the closet? Make a list of all the positive changes that can and will occur in your life if you reach your fitness goal. Post the list where you can see it on a regular basis.

Offer yourself a reward. We all know that kids work harder if they know there’s a reward in the offing, and grownups are no exception. If you meet your exercise goal all week, buy that new album you’ve been reading reviews of. If you stay within your calorie limits, go see that new movie on Saturday afternoon (just be sure to take some dried fruit or other healthy snack—it’ll help you steer clear of the concession stand). Little rewards along the way will help keep you motivated and brighten up the long road ahead.