• Pay less attention to the numbers on the scale and more to how you feel over time.
• Keep a written record of your progress to help you focus better on your goals and remind you of your successes.
• Try new combinations of eating plans and activity plans to keep your choice tailored to your current needs.
• Find a reliable source of support. Family and friends can be a tremendous help as you strive to maintain momentum.
• Consider joining a weight-loss group with goals and approaches similar to yours.
• Reward yourself each time you reach a target, whether it is a short- or long-term goal.
• Use your calendar to plan your weight-loss efforts. Schedule in your mealtimes and your workouts as you would meetings and other commitments.
• Be prepared for life’s inevitable crises. If you now reach for food in times of stress, create an alternate plan so you will be ready to handle the problem without relying on food.
• Stick to your plan and refocus when you hit a plateau. Think of it as a momentary stall, not a total breakdown. Try to find out what may no longer be working or may have changed. Look for new ways to cut back on calories or be more active.

This material is adapted with permission from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.