Long term success requires long-term changes to all sorts of things, including the problems you identify from your food diary. Setting a goal ideally includes a plan for how to achieve it, and how to overcome things that might get in the way.

Think how long it might take to achieve a specific goal and set a date to check it. When you achieve it, reward yourself with something – preferably non-edible. For example, a new CD, seeing a movie, having a sleep-in - whatever!

A big part of achieving success with your goals, will be having supporters who to take an interest and help keep you motivated. It could be a friend, partner, colleague at work, self-help group, health professional, health club, slimming group, book, tape or video, Internet ‘buddy’ or chat room. Support needs to be positive – nagging or checking up on you rarely help. It can also be simple – an encouraging word, being a good role model, a hug, or not putting temptation in your way – can all make a difference.  Have a good chat with your supporters about how they can best help you. They aren’t mind readers, and what they think will help could have the opposite effect.  

The first thing is not to panic. Ups and downs are a normal part of making changes. You are still learning new ways of doing things, and life’s temptations are always there.  So do try to keep thinking positively. Reflect on all that you have achieved rather than focus on one small set-back. Make use of your supporters and lists about why losing weight is so important. These are the times that you need them.  For more information see ‘Think Positive’ section….