If you're having a hard time finding the motivation to step up your program, find a like-minded buddy, either real or virtual. Join a support group, find an appropriate chat room, or sign up with a motivational website.
A recent study by the Department of Nutrition and Food Sciences of The University of Vermont found that web-based support programs are as effective as traditional face-to-face meetings when it comes to helping people maintain weight loss. The study followed 250 overweight adults through an initial six-month weight loss program, and then set them up with either in-person or internet support. Surprisingly, both groups did remarkably well. "The internet can be a very effective weight-loss tool if used well," says Hudson. "Many people can't or don't want to attend face-to-face meetings. Having access to virtual support, while no substitute for one-on-one counseling, it's still a step-up from going at it alone."
Watch Your Carbs
You don't have to go on a low carb diet (in fact, low-carb and exercise don’t mix well), but do watch out for the extra refined carbohydrates that tend to slip into everybody's diet –Be mindful not only of white flour and sugars, but also look for hidden carbs in foods such as ketchup, salad dressings, dairy products, and even soups. Read labels –Many low-fat products, including fruit juices and energy bars, are high in sugars. Avoid carbs at dinnertime, and opt for a larger salad as a side dish. When you do eat carbs, stick to whole grains.
Plateaus are sometimes due to water retention. Restricting salt intake and reducing carbs can give you the jumpstart and the motivation to keep going.