Goal setting keeps you motivated and helps you decide what things work and don’t work. For example, make a list of things you want to accomplish physically. If you want to lose 10 pounds in a month, write this down somewhere you can look at it everyday. You have to estimate how much weight you will lose on the water diet in order to set a clear goal. For example, in the study we mentioned above, researchers found that subjects lost 15.5 pounds over the course of 12 weeks when drinking 2 glasses of water before each meal. Hang it where you’ll see it, like the kitchen. Mark beginning and end dates for your diet. Even if you have your fitness goals mapped out elsewhere, like on a piece of paper or on your phone, having a wall calendar posted keeps your goals visible. This is key when you're standing in the kitchen and reaching for an unhealthy snack. You look at your smartphone everyday—why not turn it into a weight loss motivator? Apps like MyFitnessPal help track your water, food, and calories burned each day. Studies show that documenting food and exercise helps people lose more weight than people who don’t. Some people add the convenience of a fitness tracking bracelet so they don't have to think entering data into a phone (such as the FitBIt). These bracelets can track your movement and measure your sleeping habits, among other things. The goal of the water diet isn’t to count calories, but to put your body in weight loss mode, you do still need to consume fewer calories than you burn. The point is to require your body to pull energy from its fat stores.  Record every bite you eat in a fitness app. It might surprise you how much you really eat in a day, and motivate you to eat less. If you forget to record anything, just go back and make your best guess. Even estimated data is better than no data when you're trying to generate quantifiable results. Keep in mind that the reason the water diet is labeled "yo-yo" is because when you drink water instead of eating, your body tends to take nutrients from your muscles rather than fat. This depletes your metabolism, requiring you to maintain an extremely low calorie diet that isn't sustainable in order to keep the weight off.
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