The answer to this is probably pretty simple: You want to lose weight. But to direct your motivation more effectively, you need to get more specific. Do you want to be a size ten, or a size two? Do you want to change your lifestyle, or just a few unhealthy habits? Do you want to be able to run a marathon, or are you happy with a walk around the block?

You also need to double-check that your wants are realistic. Do you want to look like Heidi Klum? Is that realistic? If not, don’t throw in the towel completely; just want what’s possible, not what’s impossible.

Take a few minutes now to think about what is really important to you and get an idea of what "I want to lose weight" really means for you. Consciously realizing what you want will help you to stay on target. It’s logical: If you can see where you’re going, you're more likely to get there!

Write it down! List five things you want that relate to weight loss and health.

It's not enough to say, "I want to be a size 10," you also need to understand why – you need to get to the emotion behind the desire.

The best way to do this is to analyze your motivations. Ask yourself these questions: What are the specific benefits or rewards of weight loss for you? What are the consequences of not changing? What will be different when you do change? What will you be able to do that you can't do now? There are a thousand reasons people have for wanting to lose weight – what are yours? Here are some common ones: 

• For better health and longevity
• To look more attractive
• To improve self-esteem
• To develop better self-control
• So I can play ball with the kids
• To look good on my wedding day!
• To have more energy

If you can understand more specifically why you want to lose weight, you will find that your goals are clearer and your motivation is stronger and more enduring.

Write it down! List five reasons why you want to lose weight.

Once you know what you want and why you want it, the next step is to assess what you are willing to do to succeed. Are you willing to eat smaller portions? Will you eat healthier foods? Are you going to increase your activity levels consistently? No one can answer these questions but you.

Remember that what you want should correspond to what you are willing to do to get it. If you are not willing to do what it takes, then you have to accept that you won’t get to your dream weight. It’s as simple as that. On the other hand, if you are willing, and can keep in mind what you want and why you want it, then you've got motivation – well done! Now, how to keep it… (see Motivation for Weight Loss: Keep it! - you'll find a link to it at the end of this article).

Write it down! Write down five things you need and are willing to do to achieve your goals.