Losing weight is simple; it is just not easy. When the question arises it could be reframed to "How do I lose weight and keep it off"? I am certain that you have lost weight before and regained it, so here are tips to modify your THINKING for long-term success.
5 tips to break your failure cycle:
Get Specific. Avoid "vague" goals. Weight loss is a poor goal. It is general and lacks focus. The more specific you are with your goals, the more likely you will reach them. How much weight? What is your time frame for reaching these milestones? What are you willing to do to achieve these results?
Focus on what you are gaining, not on what you are giving up. If you are focused on restricting from your life and view improving fitness levels as a chore or you are focused on eliminating foods, how long do you think you will have the willpower to hold out? A better strategy is to list out all of the things you will gain by making changes to your habits. Improved energy and self-confidence would most likely happen first. Self-pride and the ability to stick with your goals and plans would follow.
Get into the process and out of the outcome. Change takes time. Be patient. No one makes a decision and magically changes. Everyone makes mistakes. Understand that a mistake is not the end. Get right back on track and get going.
Improved fitness and reduced weight of any substantial sum is most likely a 12-18 month process. There will be plateaus and setbacks. How you plan for and deal with these setbacks will make all of the difference. You WILL NOT experience smooth sailing. And, if you do, you will not maintain it for long.
Focus on your schedule. If you schedule it, you will do it. For many people, sticking to a schedule is difficult. The habit of procrastination sets in and "The Tomorrow Syndrome" becomes a rally cry. If you will always start tomorrow and justify your lack of commitment to your health and goals you will never reach those goals. Schedule your exercise and stick to your schedule. Make Fitness a non-negotiable priority.
Avoid "All or None" thinking. Focus on progress, not perfection. If you are moving more than you have been before and eating better than you have, then you are making progress! Congratulate yourself.