By Theresa Stahl, RD, LDN

Q: I’ve being trying to lose weight for a few months, but every time I gain a pound or stop seeing results, I get discouraged and want to quit. Do you have any advice that can help me stay motivated?

A: Dieting can be difficult, especially when you’re not seeing the results you want or expect. Here are some tips to help keep you motivated on your weight-loss journey:

1. Remember the big picture. With dieting, it’s very important to keep your eyes focused on the overall picture and not on the day-to-day changes.  Adapting this attitude well help you remember that this, too, will pass—and you’ll soon be on your way to losing weight again.  

2. Don’t make weight loss your only goal.  Remember that eating well and exercising have other healthy benefits in addition to weight loss.  Just a few examples include increased energy, decreased cancer risk, and healthier blood sugar, blood pressure, and cholesterol levels.

3. Reward yourself.  Consider putting the money you would normally spend on fast food, soda, or gourmet chocolates into a jar to be spent on a special reward of your choice, such as a new outfit, a spa treatment, or a special trip.  By rewarding positive choices, and not just weight loss, you’ll be constantly reminded of the benefits of being good to your body.

4. Keep exercising. One of the best ways I’ve personally found to avoid unhealthy food choices is to stay physically active.  Whenever I exercise regularly, no matter what the exercise is, I am more motivated to eat well. And throughout my 24 years of nutrition counseling, I’ve seen the same thing with others. People who exercise regularly are more motivated to stick with healthy eating habits.