Reaching your target weight is a huge achievement! Whether you are losing weight, building muscle or just trying to stay more fit and active, maintenance goes beyond reaching your goals. Don't get stuck at this point or go back to that sedentary life. Making the transition from weight loss to weight maintenance has challenges of its own. But the good news is that you have committed yourself before, all you need now is to stay on track. You may need to recalculate your calorie needs and fitness goals at this point. In addition you would probably need new sources of motivation to keep your healthy self on track. People achieve success, yet very few manage to move ahead. Success is determined by identifying challenges and finding effective ways of managing them.

‘Motivation is what gets you started
Habit is what gets you going'
- Jim Rohn

• Motivation has its up's and down's. One day you may be bursting with energy and ready to exercise, the next day may not be the same. Like fuel in a car, you don't need it to be full always, but you just need enough to get you through. Our motivation tanks may be full, half or low. A drop in motivation does not mean you have failed. Allow yourself some time and space. Along with motivation, set habit changing skills such as your weekly meal plan or exercise plan. Once habits are in place, motivation will soon catch up.

• You have to be honest with yourself, ask yourself questions that will make you think long term and boost your motivation. If I stop exercising and eating healthy, how will my health be a year from now? How will that affect my productivity? How will that make me feel? What impact will this have on my family?

• Focus on health. Note down how you feel after exercising or after eating a healthy meal. Good memories help trigger positive thoughts and attitudes towards staying healthy.

• Reward yourself- Fitness and getting in shape takes time. When you reach the half way mark toward your goals reward yourself. If your goal is to lose 20 kgs, when you shed the first 10, it's a huge success and milestone in your journey towards health. Rewards keep you going and make you feel proud about yourself.

• Rope in a partner- Exercising with a close friend or your spouse keeps you accountable. They know your goals and can keep you motivated. It's hard to miss exercise when you know someone is waiting for you.

• Make use of music- To pep up your workout, listen to music. The beats keep you lively and energetic and can take your mind off the fact that you are exercising. This is a plus if you are exercising alone

• Stay positive- Having a negative mental attitude towards exercise or being healthy gets you nowhere. Even when things look down, keep your head up and push forward. Remember, every cloud has a silver lining. Bad times don't last forever. Stay motivated by reading about the lives of role models, people you look up to. Note how they have overcome obstacles and challenges in life.

Stay healthy and keep good health and fitness at the centre of all you do. And remember, you are stronger than you think!