To some people, weight loss is an ordeal that they need to face to become healthy. For reasons that cannot be explained, there are people who are better at staying motivated and sticking to a fitness routine while others tend to either immediately quit or abandon their progress. The mantra “Get off your behind and just do it!” is truly easier said than done.

How do you exactly motivate someone who struggles with their weight? If you really want to diminish your fat, this is not going to going to happen by itself, you need a plan of action.

If you are one of these people, there are solutions to your weight problems. But it will not be an easy road. Fuel your motivation and stay determined by following these five steps.

Step 1: Assess the reason behind the need to lose weight

It is easier for people to become motivated and work on their goals if they know what they want. Taking health concerns aside, physical and emotional insecurities top the list.

It can be uncomfortable to think about your insecurities, but finally getting it out of your chest will will give you more reasons to work out.

Think about how sweaty you are even if the weather is cool enough. Visualize yourself looking good in a fitted suit or dress. Imagine how lethargic you feel every time you climb a few flights of stairs. Go back to the reasons why your ex left you and internalize what could have been done to make the relationship work.

These insecurities are like piles of garbage that you need to be gathered first and thrown out one at a time or altogether. So be honest and acknowledge them, even if it takes toll on you.

Step 2: Set your goals

After gathering all your insecurities and acknowledging that they need to be addressed, think of the possible solutions to these insecurities. Start with small yet achievable goals, and work your way up. If you set bigger plans right away, you are setting yourself to fail.

Be specific with your goals. You can’t just say “I need to lose weight in two weeks”. Instead, assign a number to make it achievable, like “I will lose three pounds in two weeks”.

Specifying your goals allow you to get a clearer picture on how you can achieve them, which leads to step 3.

Step 3: Formulate the course of action

Creating a plan for your specific goals will guide you on what to do.

First, get a pen and paper. To formulate your course of action, write down all your goals and the possible ways to achieve them. For example, if your goal is to lose a single pound for every week, you will need to burn at least 3,500 calories a week.

Second, jot down different ways to achieve them. For example, for you to lose 3,500 a week, you can either workout 7 times a week for 45 minutes. Or exercise 5 times a week for an hour.

Third, decide on which course of action to take. It is probably more convenient for you to work out 5 times a day if you have already allotted your weekends to something else.

Step 4: Execute your plan

After deciding on the course of action, you can now start working on it.

Signing up for a gym membership or an exercise program is probably the best way for you to get an hour of exercise everyday. Every 60-minute session will most likely burn off 250 to 300 calories. If it is determined that you can only burn 300 calories per session, you can reduce your calorie intake to hit your 500-calorie daily mark.

At the end of the day, go back to your journal and write down what you have accomplished – how many hours you have exercised and how little calories you have eaten. Doing so will keep you motivated and in track of your goals.

This is just an example of how you can execute your plan. Of course, there are many other ways for to do it. You can research further or consult a professional for you to find the best course of action for your goals.

Step 5: Enjoy the fruits of your labor

For every goal you tick in your list, you should give yourself a reward for doing a great job.

You can treat yourself by going to the spa, getting a new haircut, or buying new clothes. If you must reward yourself with food, you can do so. But make sure to stay within your calorie limit and only choose the food you truly miss and love.

Always remember that small changes can make a big difference, and the smaller the change is, the easier it will be to stick to it. Inspire yourself more by taking before and after photos of your weight loss journey. Try to take photos within a 3 week interval or a monthly interval. In this way, the results of your hard work are truly visible.