Q: how can i get and stay motivated?

A: That's something you'll have to find in yourself. I can offer some things to think about that may make it easier for you:

• Answer whether being healthy and fit will make you happier?
• Fully realize that you can achieve it.
• Remember that you're doing it for yourself, not for anyone else.
• Remember that it's a marathon, not a sprint. Don't expect miracles in just a couple of weeks or a couple of months. You making life-long changes for the better, not looking for some quick fixes.
• Take pride and joy in all the little accomplishments along the way while keeping the big picture in mind.
• Don't ever ever ever get down on yourself, get discouraged because of (perceived) lack of progress or because you broke the routine. Just pick yourself up and get back on track. Always be optimistic about yourself now and about where you're going.
• If you can, surround yourself with people who support and encourage you. But this should not be necessary -- again, remember you're doing it for yourself, not for them!

Good luck to you!