There is a surplus of information on how to eat right and how to get in shape. Yet rates of obesity keep on increasing.

Now, I strongly believe that this is happening because most people, despite having more than enough knowledge about food and exercise, do not know how to permanently change their behavior.

So, here are 5 ways to stay on the fat loss bandwagon forever:

1. Delineate your goals: Ambiguous goals will always lead to ambiguous behavior. And if you want to lose weight as quickly as possible, you need a laser-like focus and action plan. So make your goals as specific as possible for best results.

2. Measure your progress: You don't have to have a complex system here. Simple waist measurements will suffice here. Just make sure you track something reliable that way you can assess whether or not your program is working and you can stay motivated.

3. Have a humongous goal: The bigger the goal the better. So make sure you aim for the stars. Worst case scenario, you'll end up at the moon. You see, it's all about adrenalin. The bigger the goal the more adrenalin to get you through the toughest of times.

4. Use a carrot, not a whip: Don't take action to avoid the negatives of not doing. Instead, move forward towards a fat juicy carrot. In other words, don't try to get in shape because you want to avoid disease. Get in shape because you want to obtain a healthy body.

5. Have a time limit: Without a time limit, your dreams will remain just that, dreams. Deadlines are extremely effective because they force you to focus on the most important elements. Moreover, a deadline will prevent the dreaded feeling of never-ending effort.

Don't think that staying motivated in the long run requires some type of super human effort, it doesn't. You just have to make sure you are using the right approach for motivational success. Even more important, you have to take action now!

Writer Katherine Crawford, a fitness expert and former arm fat sufferer, teaches women how to get slim arms swiftly. Figure out how to get sexy and toned arms by visiting her blog about how to shake weight right now!