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Techniques to increase motivation

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Develop a reasonable goal and a reasonable plan. Create a list of reasons why it's important to you to reach your goal, and read this list (even when you don't feel like it) every morning and whenever when you're tempted to deviate from your plan. Give yourself credit whenever you engage in behaviors designed to help you reach your goal or avoid behaviors that would steer you away from your goal. Set up a plan to be accountable (to yourself or to another person or group). Respond to sabotaging thinking. Identify obstacles and problem solve in advance. Prepare for feelings of discouragement, disappointment and deprivation. Decide on how you will reward yourself when you reach sub-goals. Focus on the experiences you deem "worth it." Get back to basics when you get off track.

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Look at the small picture. Con�centrate on just losing 5 pounds at a time. When you lose the first 5, celebrate, then decide if it?s reasonable to lose another 5, and so on. Focusing on a big number can be overwhelming; in bite-size chunks, it will seem more manageable. Sack sabotaging thoughts. ?It?s OK to eat this because I?m celebrating.? ?I don?t have time to work out.? Sound familiar? These kind of thoughts can derail your best efforts. When you catch yourself making self-defeating excuses, shoot them down by saying, ?If I want to be healthier, thinner, and more energetic, I have to follow my diet-and-exercise plan.? Ditch that all-or-nothing mentality. Instead of scrapping your program when things get hectic, ?Look over your upcoming week and plan how to fit everything in,? Beck says. And remember, five minutes of exercise is better than none. Plan for curveballs. You?ll be stuck at work late one day and won?t have time to sear fresh fish and steam veggies. ?Keep a stash of healthy convenience food so you can grab a protein bar or heat up a low-calorie frozen dinner for busy times,?