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Tracking all your foods and meals will not only help you stay on track, but can be motivating to you as well.  Seeing how well you've done and well you've stuck to your diet plan is exciting.  Many of us believe we are eating less than we really are. Food journaling is a fool-proof way to ensure that you are holding yourself accountable. Grab a notebook or download a diary app to your smart phone. Jot down notes about your meals (including calorie intake), exercise, and other measures you're keeping track of. You can also use your journal as a diary.  Taking note of how your diet is making you feel, writing about difficult days, etc. Write down your goal and leave it somewhere you can easily check it again. Underneath your goal, keep a weekly log of how many pounds you've lost or how many inches you've lost.  When you feel like giving up, read over your goal and the progress you've already made.  This may be the motivation you need to keep yourself going. Keeping track of your weight can also provide you with some insight into how well your diet is working or if it's not working.  You'll be able to discern when it's time to make a change. Post sticky notes or taped scraps of paper wherever you will see them often: the bathroom mirror, the refrigerator, even the steering wheel of your car. Write short motivational phrases and reminders on them. They'll give you a bit of a boost throughout the day. Little positive sayings can help you remember your goal, keep you focused, and help you stay on track. This is especially useful in helping to maintain your exercise schedule. If you have an exercise partner, you have a reason beyond yourself to show up to every session on time.  He or she can give you a boost of enthusiasm when you're not feeling up to your workout. Your partner can also lend a good ear when you're feeling down or unmotivated with your diet or progress. . Stress can make it hard to stay on a diet or exercise plan. Managing stress can help you stay motivated and feel energized throughout your diet program.  Extra stress can slow weight loss and even promote weight gain.  Getting it under control can help support quicker weight loss. It's important to find activities to help calm and relax you.  Try chatting with friends, going for a walk, listening to music or reading a good book.
Start a food journal. Track your progress. Leave notes for yourself. Get a partner. Manage stress