Have you ever felt discouraged by the belly fat your just cant seem to lose? Or keep getting caught in the same ol’ viscous cycle of  not having enough energy, time or motivation to workout? Or have you been disappointed because you couldn’t reach a fitness goal?

Anything worth accomplishing takes time, patience and perspective…especially when the goal involves a lifestyle change, like losing weight or getting in shape. That’s why it’s important to think progress, not perfection!

First of all, remember that all the little changes you make along the way will add up to large changes overall, and that process doesn’t happen overnight. Here are three tips to help motivate you to get off the couch and help you reach your goals:

1. Take a Trip Down Memory Lane

When it comes to working out, we tend to think in the future with thoughts such as, “I want to lose 5 lbs” or, “I am training to run a 5k.” These goals are great, but keep in mind that taking a trip down memory lane can be beneficial. Try thinking about your best workout experiences…whether it was crossing a finish line or feeling the “runners high” after an intense workout. According to a study from the University of New Hampshire, doing this can increase your motivation to work out.  After all, if you’ve had positive workout experiences in the past, you’re bound to have them again!

2. Think inside out

As you make slight shifts in your life, a tremendous amount of invisible activity goes on inside your body. If you’re trying to lose weight and stay in shape, you may not see the results quickly on the outside of your body, but you’re re-training your body to better metabolize food and to burn fat. So don’t beat yourself up if you can’t stay laser-focused on a busy day when life gets in the way of healthy eating.

3. Put success on the schedule

Find concrete adjustments that you can build into your weekly routine. A few of my favorites are:

• Call friends to schedule workout dates
• Add into your calendar the days you’re going to exercise this week
• Do your grocery shopping on the weekends to stock your fridge so you’re ready for the week ahead
• Throughout your week, get outdoors for a hike or a walk with your dog

4. Think big

We all get sidetracked once in a while, and may get frustrated by the little stuff…like fitting into a certain dress size, or seeing a specific number on the scale. But don’t forget to consider the larger picture. Stay focused and don’t forget the vision you have for yourself…to be healthier, more vibrant, and more energized in a way that you can sustain for the rest of your life.

Here’s to your health!