Updated: September 25, 2017

The best nutritionists in the world can't help you lose weight if your brain isn't in the game. Here are some simple solutions to help you get with the program:

To Lose Weight: Make it Your Choice

"If you're not mentally ready to make healthy decisions, you won't be able to stick with any diet or exercise plan," says Bob Harper of NBC's The Biggest Loser. Remember you're in control-no one is forcing you to do anything.

QUIZ: Are you ready for a major life change?

To Lose Weight: Tame the Hunger in Your Head

"A lot of us eat out of boredom, when we're stressed, or when we're feeling down," says Lisa R. Young, Ph.D., R.D., an adjunct nutrition professor at New York University. Next time you reach for a snack, take a moment to decide if you're actually hungry. And rather than feed your feelings, try going for a walk, chatting with a friend, or writing in a journal instead.

DIET TIPS: Stop emotional eating for good

To Lose Weight: Be Realistic

"It's almost impossible to transform your diet in one day," says Bob Harper. "When you start with a smaller goal, like eating breakfast every day for two weeks, there's a better chance you'll reach it." And the confidence boost you get from doing that will propel you into hitting your next mark-say, having a healthy or "mindful" lunch too.

STEPS FOR SUCCESS: Add one of these easy wins to your day

To Lose Weight: Find Some Support

"Dieters who join a support group of people with like-minded health goals tend to be more successful," says Chris Downie, author of The Spark: The 28-Day Breakthrough Plan for Losing Weight, Getting Fit, and Transforming Your Life. "Having someone to talk to when you fall off the wagon gives you a better shot at getting back on it."

DIET SUPPORT: Join one of SHAPE's groups for weight loss success


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