You want to drop big weight? Forget about it. No, really-that’s the crucial tip. Put the end goal out of the picture and narrow your focus to the day at hand. Bob Harper, a trainer on the NBC TV show The Biggest Loser, says, "Ask yourself, Did I get my workout in today? Did I make the right
food choices? Then go through it again tomor­row, always with an
eye on improving."

Here are Harper’s top five real-world solutions. Becoming fat is a big piece of cake. Slimming down is not.
1 Getovergym-timidation.
The muscleheads at the squat rack aren’t judging you. "II they see someone out of shape try­ing their hardest to change, they’ll do what they can to help you," says Harper. So ask for a spot, or even some guidance. Just because those guys are ripped doesn’t mean they don’t struggle with diets and exercise plans.
2 Fight through the pain. Your neglected body won’t be able to do what it once could. Start slowly and remember that postexer­cise soreness means you’re making progress. Use this as motivation to put the past into your present. "You’ll see just how far you’ve let yourself go, but you’ll know ‘!hat you’re even­tually capable of," Harper says.
3 Break periods of discourage­ment-with a little help from your friends. "It’s no secret that support groups work," says Harper. Online sites like www.biggestloserclub.com are huge inspirations for weight loss. Share your story with peers and read how they overcame struggles similar to yours.
4 Forget plateaus. Whether you lose weight every week or not, remember that your efforts are improving your overall health­from lowering cholesterol to cutting visceral belly fat. And don’t weigh yourself more than once a week. You’ll just make yourself nuts.
5 Fall down six times, but stand up seven. The wagon will leave you behind il you lall of!. It’s your job to keep chasing it down.