Determination separates the winners from the also-rans in almost every field. Without the strength of will to succeed, it's difficult to make the effort when you just don't feel like it.

And with the pace of modern life there are generally a lot of times when our energy is flagging and it's easier just to sit on the sofa in front of the TV and order take-away than do anything like cooking a delicious healthy meal or going out for a walk after dinner.

If you think back, you'll probably see that whenever you succeeded at anything, you were determined to achieve whatever it was you set out to do. You decided to do whatever it took and you did it.

This may even have applied to times when you lost weight in the past. You lost weight by being determined to do so, but the problem is you just put it all straight back on again unless you were equally as determined not to gain weight.

So how do you increase your determination? Or is it just something you are born with and can't change?

Your level of determination is not fixed at birth, but it does have to come from you. No one else can be determined to lose weight and keep it off on your behalf. But there ARE ways in which you can increase it.

• Be absolutely crystal clear about what you will gain from losing weight and staying slim. Why do you want this? Think about all the reasons you want it for you and not just for others. Write down your list of reasons and review it morning, noon and night.

• Whenever you have a spare moment visualise how you will look when you lose weight and imagine how you will move, what you will wear and, above all, how good you will feel.

• Strengthen your belief in your ability to succeed by telling yourself often that you CAN do this. Success is up to you and you can do it. It doesn't matter what has happened in the past - you can succeed this time.

Reinforce your determination in these ways several times a day. It takes very little time and effort for something that makes so much difference.

But the real trick comes with what you do next and this is a missing step in many self-help/success type processes.

Straight after you run through these little exercises to strengthen your determination, take some kind of action towards your goal. It needn't be a huge step or take much time at all.

You can look for and plan healthy meals, go shopping for healthy food, get your gym kit ready, get changed into your running gear, do a few tummy squeezes, climb a flight of stairs or whatever. Just seize the moment.

This then generates momentum all of it's own. Reinforcing your determination and belief leads to successful action which leads to being more motivated and having even more belief in your success. A happy "unvicious" circle!

Try it and you'll see your determination (and with it your chances of success) soar.

Copyright 2005, Janice Elizabeth Small