Why setting weight-loss goals is important to success.

Reward yourself.

As you reach your goals, make sure you acknowledge your achievement with a reward. This tangible recognition of “closure” on your goal is powerfully motivating, so don’t skip it! Your reward doesn’t have to be expensive, but it should be something meaningful to you. Think of something that is not food-related: Rent or go to a movie, schedule a massage, buy yourself a book, some music or a flattering piece of clothing you’ve had your eye on. For many of us, time for ourselves is the most luxurious gift of all. How about a 10-minute phone call to a long-missed friend, or a half-hour undisturbed soak in the bathtub?

Revise goals when you need to.

Once you’ve reached a goal, set a new one, so that you continue to keep yourself challenged and motivated. If your goal was to work up to walking a mile three times a week, set the bar a little higher—say, a mile and a quarter.

Use this goal-setting worksheet to help remind you of your goals (pdf)

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