1. Set specific goals Narrow it down. Be specific – right down to the digit. Exactly how many pounds do you want to lose? When do you want to complete your goal? How much body fat do you want to lose? How much do you want to weigh? What measurements would you like to have.What size clothes do you want to wear?

2. Set measurable goals You must have a way to objectively measure your progress; otherwise you’ll never know whether you’ve actually reached your goals or not. The mirror is definitely a useful tool, because ultimately the only thing that really matters is that you’re happy with the way you look.

3. Set big goals Too often, people shortchange themselves and make statements like, "I could never look like that" or “I’m too old.” Most people get scared when setting goals and ask only for what they think they can get, not what they really WANT. This is a mistake because “realistic” goals are NOT motivating. WANTS are motivating. Don’t let the fear of failure or the feeling of discomfort prevent you from going after what you really want. Always step forward into growth; never pull back into safety

4. Set realistic deadlines the safest and most intelligent approach to fat loss is a gradual one. It’s possible to lose more than two pounds per week, but if you do, most of the additional weight will usually be water and muscle. When you lose water weight, you will gain it back immediately as soon as you re-hydrate yourself. When you lose lean body mass, your metabolic rate slows down and your body goes into “survival mode.” There are no unrealistic goals, only unrealistic deadlines.

5. Set long-term and short-term goals As you begin to think about what you want specifically, don’t just write down one goal, make an entire list.

1. Your ultimate long-term goal

2. 12 month goal

3. Three month goals

4. Weekly goals (Weekly body composition test and weigh-in)

5. Daily goals (habits to develop, things to do every day repeatedly)

6. Remind yourself why your doing this. There are time you just don’t fell like exercising or eating the right foods. The secret to staying motivated at times like this is establishing the "reason why" you want that goal- it is the purpose behind the goal that will help. The philosopher Nietzsche said, “ If you have a strong enough why you can bear almost any how.”

7. Make it your number one priority. Because being healthy is important make it your priority. Because feeling and looking good makes you happy make it your number one priority you deserve it.

8. Read your affirmations (your goal list) at least twice a day and always keep your goals “in front of you” and “on your mind.” Psychologists have proven that repetition is an effective way to penetrate and program the subconscious mind. Why is it that people reach for Coke, Pepsi,Budweiser, Marlboro, Crest, and other brand name items? It’s because the repetition of the advertising has penetrated their subconscious minds and moved them to action. Read them has often has you can.

9. Read your goals with faith. All thoughts which have been emotionalized and mixed with faith begin immediately to translate themselves into their physical equivalent. Have faith, believe in yourself.

10. As you read your affirmations, mentally visualize them as already achieved. Because your brain thinks in pictures, adding a bright, clear, moving mental picture of what you want to achieve will help you to penetrate your subconscious mind more rapidly and more deeply than if you just read your goals.