Reassess exercise time and intensity. If you've walked 30 minutes, three times a week for a few weeks, that's great! But it’s time to add small bouts of extra intensity so 20 minutes now feels challenging. Do the extra rep or two, increase your range of motion, and increase resistance(weight) as you get stronger.

Consistency. Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.

Avoid the scale. Focus on how your clothes fit or  inches lost and the leaner you are becoming.  Your body fat percentage will decrease significantly over time.

Make sure you are eating smaller, more frequent meals. Every time you eat the right amount and type of foods, you give your metabolism a small boost.

Reassess the short-term goals that you made in Session Two to be sure you've selected the right strategies. Perhaps you need to re-evaluate the goals you made and come up with new solutions.

Use a Fitness Journal to track and view how far you've come and how well you've done. This positive feedback will hold you accountable and help you stay motivated.