Over half of Americans set resolutions for the new year. The problem is not with setting them, but keeping them. Have you resolved, or at least considered, to improve your health through better nutrition and a consistent fitness routine, but you’re having a hard time sticking with it? Instead of blaming yourself, blame the resolution! (Doesn’t that feel better?) The problem with resolutions is that as soon as we “mess up” we tend to give up. That’s why resolutions should be seen as revised solutions that are realistic and approachable.

Since the top resolution is to achieve one’s ideal weight, let’s start there. No matter how far you are from your ideal, the number sounds daunting. Break that big goal down to manageable amounts and you make it doable. If you want to lose that last five pounds, set a goal of losing three pounds by the end of the month. You can do that! If you want to lose 20 pounds, try to lose five pounds a month. Come up with little rewards for your interim successes – a new workout top, a new pair of jeans, or even a cupcake. A cupcake is good because it’s a single serving, putting you back on track as soon as it’s gone.

Three Easy Tips for Success

Since the word “diet” is often associated with deprivation – which is never fun – let’s think instead about adjusting food choices for a healthier lifestyle. Rather than the negative concept of cutting out all the foods you love, consider adding in certain foods that taste great and may just fill you up so you won’t want the less-wholesome stuff. The following are three easy tips for success on your healthy eating resolution.

First, start every day with a fuel-charged breakfast. A scone, muffin or boxed cereal just won’t cut it. If you work out in the morning, then prior to exercise eat a small snack to get your metabolism started: a small piece of fruit or a quick protein powder you can mix with water. After your workout (or if you don’t workout in the morning), eat a breakfast that is rich in protein and carbohydrates. Smoothies are a power-packed choice. Try mixing almond or coconut milk, a quality protein powder, a dash of flax or olive oil, berries, and a quality green powder (many of us just don’t get enough greens in our diet, so this is an easy substitute). Play with this recipe and make it your own, but this is a good base.

Second, eat half an avocado every day. Avocados are one of nature’s perfect fruits. They are high in fiber, full of vitamins, packed with good fats that our bodies need, and studies have even shown they are beneficial in reducing LDL cholesterol. Add avocado to your smoothie in place of the oil; top your salads with it; grab a spoon and eat it out of the shell; or make it into yummy guacamole for a tasty veggie dip.

Third, eat more greens. The benefits of green vegetables are enormous and the choices are boundless. Spinach is a perfect base for salads, can be sautéed for a side dish, or even added fresh to your morning smoothie since it is very mild in flavor. Kale is another great choice along with collard greens, mustard greens and Swiss chard.

Pick a Pace and Build On It

Getting, maintaining or increasing fitness is the other big resolution most people struggle with. Working toward small, short-term goals will keep this from being too daunting. If you haven’t worked out in years, don’t punish yourself by saying, “I am going to work out five days a week” – that’s a lot to expect of yourself. Start with a workout goal of two times a week for 20 minutes. If your schedule derails your workouts during the week, you can still get them in on the weekend. Once you are consistent with two days a week, your body will start craving those great endorphins, making it easier to add in more days.

If you’re consistent with your workout and you want to take it up a notch, you need to mix up your current plan. The body gets used to any routine after a while, so you need to shock your system to improve your result. Consider doing “pickups” for at least one of your weekly workouts. After a good warm-up, pick a pace that makes your heart beat faster, your lungs work harder (enough so there is no way you could chat), and hold it there for 30 seconds; then drop it back down to an easy recovery pace for two minutes. Repeat this routine five times. Do this at least once a week for a month and then ramp it up, increasing the pickups to 45 seconds with slightly less recovery time and repeating 10 times. This can be done during a run, bike ride, swim, or on any piece of cardio equipment. You will be amazed with the results!

If you approach your resolutions with kindness, you are far more likely to stick with them. Taking manageable steps toward your eating and exercise resolutions will help you feel better mentally and physically for the next 12 months and beyond.