Very few people can achieve something as difficult as sustained weight loss without the encouragement and motivation of others.

Enlist the support of family and friends, share your goals with them, and talk to them when you're facing obstacles. Don’t forget to share and celebrate the successes with them as well. However, avoid discussing your weight-loss goals with anyone who is likely to dismiss or derail your efforts.

A good role model is also great for motivation. Is there someone in your life whom you admire for overcoming odds and achieving what they set out to do? Talk to them about how they reached their goals.

And don’t forget your CK community. You’ll find great support, discussion, encouragement,  inspiration, role models, and friendship in the forums, chats, and meetings.

A great way to stay motivated is by keeping track of your progress and rewarding yourself for it. Keep a journal of your goals and achievements and set up a system of non-food rewards for when you reach certain goals. (For the best journal available, check out our CalorieKing Food and Exercise Journal. There's a link to it at the end of this article.) Think of these rewards as bonuses, prizes, or incentives for a job well done.

The key here is that the goals you set have to be meaningful, not something you do on a regular basis or that you do too easily. It’s no good rewarding yourself for not eating donuts if they’re not a problem for you! Rewards for things you struggle with, however, are a great way to keep motivation levels up.

The reward doesn’t have to be material either. It can be something as simple as doing something nice for yourself like taking the day off from domestic jobs, going to a movie, having a long bubble bath – whatever rings your motivational bell. In fact, research suggests that non-material rewards may be more effective in conditioning behavior, as material rewards lack impact over time.

Whatever rewards you choose, don't forget the biggest reward of all for staying motivated is achieving your final goal. It's hard work, but it's worth it!