One thing I remind weight-loss clients (especially at the beginning of a fitness program) is that we didn't become overweight overnight. It probably took years to put the extra pounds on our body, and it will take time for your body to adapt to the changes you're making. You won't see changes right away, so don't let that discourage you.

Patience and consistency are extremely important in this case. Try to focus on longer-term goals and don't weigh yourself everyday. Actually, at this point, don't weigh yourself at all. Focus on increasing your exercise duration, intensity, and frequency. Drink lots of water. Eliminate some of the bad dietary habits you've got (the donuts were a good first step -- now think about calorie-dense habits you might have like soda, alcohol, icecream, pizza). Try to eat lots of fresh vegetables, fruits, whole grains, and lean meats everyday. And enjoy the process.

A year from now you'll look back and you won't believe you were that person who was just starting out.

13 months ago, due to a terrible illness, I weighed 184.5 pounds -- the heaviest I'd ever weighed in my life and 40 pounds more than I should weigh. My first ride back after surgery was 15 miles -- and I could barely make it. I stopped a million times and ended up taking the train home (because I couldn't ride the 15 miles back). I set new goals for myself and just kept riding. I've lost 30 pounds and can barely believe I'm the person in the photos from last May. But, if I had focused on the short-term, I never would have made it where I am today.

Patience and consistency. Consistency and patience.

You can do it. Believe in yourself (because we believe in you). Commit to becoming the person you want to be.