One of the biggest diet challenges is to stay motivated. Here are six tips to help you stay motivated for the long haul:

Set reasonable goals
Don’t expect to make huge changes or lose lots of weight in a short period of time. Small changes that you can continue long term are the keys to slow and steady weight loss—which is the best kind.

Reward yourself
Whether it’s a pat on the back, a night out dancing or buying that new novel you’ve been dying to read, recognize your accomplishments—no matter how small they may seem. Rewards are crucial to help you stay positive.

Keep a food record
If you feel like you’re backsliding, keep a food diary for a couple of days and you’ll be amazed at how quickly you’re back in the groove.

Know your triggers
Recognize and avoid stressful situations or times of the day when you’re more tempted to eat. Replace them with other calming measures.

Ramp up the exercise
Regular exercise not only burns calories but also motivates healthier eating.

Talk to yourself
If a friend were talking negatively about her weight loss efforts, what would you say? We’re often much more realistic and encouraging with others than we are to ourselves. Treat yourself like you would treat your best friend.