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Making any kind of lifestyle change requires motivation but weight loss motivation, in particular, can be very challenging. There are a number of rules, however, that can simplify this process and help guarantee success. Let’s look at four of them now.

Know the numbers — The first rule for weight loss is to know your numbers. Step on the scale, but not constantly, and not even daily; once a week is sufficient.

Use a simple tape measure and note the measurements of your upper arms, thighs, hips, waist, and chest. Be as accurate as possible with this. To maintain your weight loss motivation, you’ll want to celebrate even the smallest decrease in size.

Keep a journal — The next rule for weight loss motivation, and perhaps the most important one, is to keep a journal. Record your weight, your measurements, when and what you eat, and your daily activity.

This journal is essential to your lifestyle change in many ways. It is the perfect spot for you to keep track of the emotional aspect of weight loss. What are you feeling when you have the urge to overeat? Is there a behavior you could substitute for eating that would satisfy that need?

Knowledge is power — The third rule we’re going to discuss is to be a good student! What does that mean? Do your research! In order to lose pounds and maintain that weight loss, you must have an understanding of the USDA Food Pyramid Guidelines. You must also be able to judge recommended portion sizes. So, explore the Internet for suitable websites and read diet-related literature.

When you do your research, you’ll come across many interesting facts that you’ll want to keep. Your journal is the perfect spot for you to have them easily accessible. You’ll be surprised at how much your weight loss motivation is boosted when you read a new perspective on old information.

The power of the mind — The fourth and final rule that we’re going to discuss is that you must spend some time each day meditating. Call it what you choose, but to maintain weight loss motivation, you must have a vision of what you want to be.

Visualize the smallest details. This is not about saying, “I want to lose 20 pounds.” This is about visualizing the journey to that goal. What will it take to get there?

So there you have it… four of the rules for sustaining your motivation. By following these simple guidelines, you’ll dramatically increase your chances of experiencing a successful weight loss journey!