Have an accountability buddy

Sharing your goals with a friend, family member, doctor, or even in a journal can help hold you accountable, says Lal—thus increasing the odds that you stick with your weight loss plan. "Documenting what you eat, when you eat, and how you feel can have a really significant impact on your ability to lose weight, and you won`t have to do it every day, forever," adds McGowan. "When you`re starting a weight loss journey it can help you identify where you`re getting the most calories, which foods keep you full for longer, and when and why you may be eating—whether out of boredom, in response to emotions, or because of legitimate hunger. When you start journaling and documenting your food intake, you`ll gain a better understanding of healthy portion sizes that will help you maintain good habits over time." You may even want to make a pact to share your progress or work out with a friend on a weekly basis. That way, you can celebrate small wins so you feel more motivated along the way. "When working out with others it can be easier to push yourself and do things that you don`t want to do," adds Mentus. "It also helps you to stay accountable and not cancel if others are expecting you to join them at a particular time. Consistency and effort are essential to losing weight and both of these will be improved by working out with the right people."