Early on, small signs of progress are encouraging. In the beginning, when you’re struggling, very small things show progress. Being able to ride your bike for an hour rather than half an hour can be a huge deal. When I started running, being able to run an hour without stopping–or later, walking rather than stopping–was a big deal.

The first ten pounds you lose might be that bit of encouragement; the first time you go down a shirt size or you can cinch your belt one more notch might be it. Maybe it’s the first time someone notices you’re losing weight, or maybe it’s the first time you can fit into some piece of clothing you’ve not fit into in years.

We all need encouragement, no matter how small, when we’re trying to get going. I still remember the time when I was able to do a 40 mile ride for the first time since college; I was sweating, hurting, hot, and breathing heavy–but I did it. And it mattered. If I never finished 40, I’d never finish 100. Every milestone mattered, and every small bit of progress.