Think Yourself Thin - 8 steps to help keep you on track

1. Define Your Motivation - Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure. "Self-defeating thoughts are often the most overlooked factors when a dieter gets off track," says Jeffrey Wilbert, PhD. "You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream." Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible. The key is to adopt the right attitude before you start your plan. "If you're really serious about slimming down, you need to think long-term. That's why it helps to ready yourself emotionally to take on the challenge," says Daniel C. Stettner, PhD.

2. Choose an Attainable Goal - "Studies show that most dieters expect to lose as much as four times what they really can in a six-month period," says Stettner. Think smaller: Count on losing just 10 percent of your weight within six months, and focus on keeping it off for more than a year.

3. Design Your Own Plan - Rather than trying every new diet fad, create your own plan that will fit your lifestyle. You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small. "Little changes to your current eating style, like downsizing portions or preparing foods differently, can add up to big results," says Stettner.

4. Visualize the New You - A mental dress rehearsal prepares you to recognize and accept success. "Close your eyes, and picture yourself healthier and slimmer, with more confidence and PROUD of yourself."

5. Get Your Priorities Straight - Start by making "commitment appointments." First thing in the morning, set your goal for the day, whether it's to spend an hour at the gym or to cook a healthy meal. Before the beginning of every month, decide which days you'll work out and what you'll do. Shop for healthy foods once a week, always on the same day if possible. Keep an exercise record and a food diary (noting not just what you eat, but when and why), and schedule a time to make entries.

6. Uncover Emotional Obstacles - Sadness and anger are two of the most common reasons women overeat, but food won't quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions.

7. Celebrate Every Achievement - "Rewards reinforce positive behavior, but only if they're meaningful," says Goodman. "When you reach a milestone in your weight-loss or exercise routine, treat yourself to something that celebrates the particular goal you achieved and helps further your progress. "Logging an extra mile a week on the treadmill? Invest in a pair of top-of-the-line running shoes. If you've dropped a dress size, buy an outfit that highlights your new figure.

8. Forgive Yourself - "If you make an unhealthy diet choice, admit that you're fallible, but don't drown in a sea of judgmental thoughts," says Wilbert. A momentary slip won't register on the scale. An egregious misstep, like a no-holds-barred vacation binge, may delay your weight loss slightly, but it isn't likely to undo every bit of progress you've made.