Why can't you lose weight?

Barrier: Lack of self-esteem
Building self-confidence in yourself right now is crucial. Don't wait for your self-confidence to suddenly appear once you have lost weight. Invest in it now.
Bash it down:
Teach yourself small successes. Take 120 microbouts of 15 seconds' exercise throughout the day and you've done 30 minutes of exercise without even realising it. Congratulate yourself with Post-It reminders each time you complete your actions.

Barrier: Lack of knowledge
You want to lose weight but you don't know where to start, what plan to follow, what exercise to do or what food to eat. A lack of knowledge can be just as confusing as having too much information and not knowing where to start.
Bash it down:
Make a commitment to learn how your body works and the impact your actions, however small, can have. Invest in yourself and read the relevant sections in the Weight Loss Bible. Enrol on a course with a qualified personal trainer or weight management support group. Be specific about what you want to achieve, so your plan can be as appropriate as possible.

Barrier: Too many obstacles
Hindrances such as not being near a health club or having to work late, the menstrual cycle or a weekend away with friends can all be hindrances or obstacles that act as a barrier.
Bash it down:
Honestly identify your behaviour chains. These are chains of events that can stop you from exercising or eating sensibly. For example, you may have planned to go to the gym after work but you ended up not going because your boss shoved a report under your nose as you were walking out the door and said he wanted it ready for first thing the following morning. You may blame your lack of gym attendance on the actions of your boss, but in actual fact, the real reason could be because you overslept, which put pressure on your day from the start.

What is success?
Measuring your success plays a very important part in sustaining your weight loss motivation. But what constitutes success? Success may primarily mean victory on the scales, but your success will also be reflected in a far wider range of changes than this - and learning about them now will be helpful when your weight loss slows down or even stays the same for a while, despite your continued efforts. (This is quite normal; it should be something you're prepared for.) Positive side-effects of weight loss success will include having more energy, sleeping better, reducing high blood pressure or blood cholesterol, dropping belt buckle-holes, increased confidence, noticing a more radiant complexion and a spring in your step, and not feeling short of breath as you walk up the stairs. The list is endless, so note down your own particular successes. There will be far more than just the decreasing measurements on your bathroom scales.

Excerpted from The Weight Loss Bible, published by Kyle Cathie, £19.99