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Write down the reasons for wanting to lose weight this week. Include long-term goals. Ask yourself what your motivation for weight loss is in the short term and long term. If you find cravings for food are very bad, try to commit mealtime to tasting and enjoying your food. Don't eat out. Studies show we consume more calories in groups and when we are drinking alcohol. Don't watch TV while you eat. You may get distracted, making you eat more and not notice when you are full. Pick a way to treat yourself after you lose weight this week. Choose a food that you will allow yourself to eat in place of a healthy food on the fifth day. Choose a serving that is 300 calories or less. Consider treating yourself with a purchase you have wanted to make for a while. Opt for an experience, such as booking a vacation.
Keep a journal of your goals. Visualize reaching your goal before you answer a craving. Practice mindful eating. Plan a reward.