Put that goal out of your mind and narrow your focus to the day at hand.

Bob Harper, a trainer on The Biggest Loser, says: “Ask yourself, ‘Did I get my workout in today? Did I make the right food choices?’ Then go through it again tomorrow, always with an eye on improving.”

Here are Harper’s top five real world solutions to weight loss. Growing fat is a big piece of cake; slimming down isn’t.

Get over gym-timidation

The muscleheads at the squat rack aren’t judging you. “If they see someone out of shape trying their hardest to change, they’ll do what they can to help you,” says Harper. So ask for a spot or even some guidance. Just because those guys are ripped doesn’t mean they don’t struggle with diets and exercise plans.

Fight through the pain

Your neglected body won’t be able to do what it once could. Start slowly and remember that post-exercise soreness means you’re making progress. Use this as motivation to put the past into your present. “You’ll see just how far you’ve let yourself go, but you’ll know what you’re eventually capable of,” says Harper.

Lean on your friends

“It’s no secret that support groups work,” says Harper. That’s why joining groups like Weigh-less can help, giving you a forum to share your story with peers and find out how they overcamestruggles similar to yours.

Forget plateaus

Whether you lose weight every week or not, remember that your efforts are improving your overall health – from lowering cholesterol to cutting visceral belly fat. And don’t weigh yourself more thanonce a week. You’ll go nuts.

If you lapse, don’t collapse

The wagon will leave you behind if you fall off. It’s your job to keep chasing it down.