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Have you decided to make a change and want to shed the extra pounds? When you work hard to lose weight, you’ll want to make sure you keep it off for good. Here are some effective strategies and methods that will help keep you successful in maintaining your new weight long-term.

1. It starts with goal setting.

You might have an overarching goal of “just losing weight.” While it’s important to not lose sight of the big picture, it can be helpful to create a few targeted goals for you to reach. So, instead of “exercising more,”, set a specific exercise goal of walking 2 miles a day or exploring local Portland-area parks, riding your bike around a new neighborhood for 30 minutes, or going to the gym at a certain time every day. Make the goals realistic and measurable.

2. Identify what might hinder you reaching your goals.

Are there triggers or situations that make you reach for potato chips or your favorite candy bar? Maybe you’re bored, you’re stressed at work, or there are other habits in your life that lead you to unhealthy eating. Start paying attention to what makes you eat more or what causes you to crave unhealthy foods. Also, get rid of the unhealthy foods in your home – you’re more likely to eat them if they are visible and easy to get to. Once you identify those triggers for emotional eating, find ways to work around them. For example, find a new way to soothe your stress or boredom – maybe it’s diving into a new hobby, or it would help turning your attention to others by volunteering in the community. Find ways that fill your soul, so you’re not left trying to fill voids with food.

3. Change your diet.

Eating healthy is critical to keeping and maintaining a healthy weight. So, when you’re planning your meals for the week, keep in mind to fill half your plate with fresh vegetables, about a quarter with whole grains, and the other quarter with lean protein. Be conscious of how much sugar you take in during the day, too. Avoid empty calories that come with alcohol or soda – these can add up over time and won’t help maintain your weight loss.

4. Find a physical activity that you enjoy.

When it comes to exercising or learning a new physical activity, find something that you enjoy doing. This will make it easier to stay consistent and will keep you more motivated. Maybe it’s walking with a friend every morning before work or it’s signing up for a kickboxing class two to three times a week. Perhaps it’s scheduling time with a personal trainer or for private tennis lessons. Find something that sparks your interest, so you can better enjoy staying active.

5. Track and celebrate your progress.

Losing weight and keeping it off takes persistence and dedication. Write down how much you’re exercising, what your daily diet is, and what your goals for the week or month are. There are a variety of fitness apps that can help you with this. Once you start tracking your milestones, you can celebrate them! Commemorate those with a special reward – maybe it’s a small treat, it’s an evening out with a friend, or it’s a fun weekend away to somewhere you love along the Oregon coast or around Mount Hood.

Losing weight is possible! An active lifestyle will give you more energy and put you on the path toward a longer, healthier, and happier life.