You probably have an idea of how much weight you want to lose, but have you really made a commitment? When you set a goal - and write it down - you are, in fact, taking the first step to committing yourself to achieve that goal.

There are four requirements in setting your weight loss goals:

1. Your goal must be reasonable and achievable.

2. You must set a time frame for achieving your goal.

3. What is the main reason or motivation to reach your goal?

4. What weight would you be satisfied with if you can't quite meet your initial goal?

Now, set some workable goals for the next several months. Make sure these goals are ones that you are willing and able to work toward during that time. Keep the acronym, TRIM, in mind while setting your goals. TRIM will help remind you of the four requirements mentioned above.

T: Time - An effective goal should have a deadline. Choose some date in the future. In our example we'll say three months.

R: Realistic - If you try to set a goal you can't reach, you're setting yourself up for failure. Make sure it is a goal you can reach.

I: Inspiring - Your goal should be something that really matters to you; achievable but challenging enough to make it exciting.

M: Measurable - A goal must be measurable. Otherwise, you will never know when you have reached it!

Make your goal as specific as possible. Instead of saying, "I want to lose weight." say, "I will lose ten pounds by September 1st."

Make a least two other goals, such as fitting into a certain pair of jeans or exercising, for a period of time besides making the goal to lose weight,. These would be "sub" goals. So, if you don't reach your weight goal, you can still feel some success by reaching another goal. This will keep you motivated to keep trying.

For example, you could be replacing fat with muscle (which weights more than fat). You're looking and feeling better but the numbers on your scale haven't changed. You won't be disappointed about the weight on your scale because you will fit into those jeans again and you will have succeeded in reaching one of your goals!

Once you have decided on your reasonable and measurable goals, write them down. Make a contract with yourself to work toward those goals.

Why do you need a contract? Because just because you have some goals, it doesn't mean that you have committed to them. Make a promise to yourself in writing. You could even have a friend or family member witness it for you to make it more official. It will also give you extra motivation to keep the contract.

Use the TRIM method of setting goals for weight loss and you will have more success in reaching those goals than just having a vague idea of how much weight you want to lose.