With most challenges in life, attitude can make the difference between reaching your goals and falling short. As you continue working toward your weight loss and fitness goals, remember that a negative attitude can hold you back. Use these four methods to combat negativity, and create a more positive approach toward your weight loss plan.

Visualize the results you want. We often find ourselves falling into the negative pattern of seeing ourselves as unchangeable. On top of that, we tend to exaggerate the worst qualities in ourselves. For those who are trying to lose weight, this can result in the idea that you’re “too overweight to exercise” or you will “look ridiculous at the gym”. Keep in mind that you’re likely to be much harder on yourself than anyone else you meet, and remember that your goals are all about changing yourself. Discard the past view of yourself and picture yourself in the future: Fit, active, healthy, and enjoying your new lifestyle.

Create a personal mantra (or several). If you remember a time that you felt better about a challenging situation due to words of encouragement from a friend, then you understand the power of positive talk. It’s fine to continue seeking encouragement from others, but you can also replicate that feeling on your own. Choose a few phrases that are powerfully motivating for you, and repeat them to yourself during exercise, while grocery shopping, or when faced with a food temptation at a party.

Invite positive influences into your life. As the saying goes, birds of a feather flock together. Positive thinking is contagious, and so are health choices. It’s hard to say no to that deep-fried appetizer when you go out to dinner with a couple of friends who encourage an unhealthy choice. On the other hand, when you’re hanging out with a group of people who seek out healthy foods or enjoy exercising together, it’s much easier to stay true to your goals.

Discard negative thoughts. We all hold negative views about ourselves, and these negative beliefs can prevent us from moving forward toward our goals. Write down these thoughts on a piece of paper, and literally discard them into the trash. It might sound silly, but this small ritual can