Although you can set and execute personal goals at any time of the year, it makes sense that so many people decide to use the new year as a time to make their resolutions. A new year feels like a fresh start, a time to shed the past mistakes of the year before and make positive changes. But how likely are people to stick to their resolutions? According to the popular statistics website FiveThirtyEight.com, new year’s resolutions about personal health are among the top goals people set for themselves, with “lose weight” and “exercise more” taking the top two spots. However, although those who initially resolve to lose weight achieve some success, many participants gained back some, if not all, of the weight after six months. Why is that? The biggest culprit seems to be complacency. After achieving some weight loss success, some people tend to relax their dietary and exercise parameters. “Oh, I’ve been so good, I can skip the gym this morning.” “I’ve made so much progress, it’s okay if I indulge in some junk food.” This is not to say that one should not ever take a day off or enjoy a cookie once in a while—life is too short to not enjoy yourself a little. But, if precautions are not taken, skipping that one day at the gym or indulging in junk food “just this once” can be the first step down a slippery slope that can leave one in the position of making the same resolutions year after year without lasting results. So how can you avoid these lost resolutions and ensure yours stick?

•   Set realistic goals. Set achievable goals that are actually within the realm of possibility for you and your lifestyle. It is also important to keep in mind that if you set a smaller goal and reach it, you can always make another! Sometimes breaking up your big goal into small, bite-sized pieces can make crossing the finish line easier.

•   Find a partner or cheerleader. Statistically speaking, exercise and weight loss goals tend to have more lasting effects if you have an accountability buddy, someone who will yank back the covers on your bed and insist, “We’re going!” on mornings you want to skip the gym. However, not everyone has the same goals, so at the very least talk to a family member or close friend who can check in on you and help hold you accountable as you embark on your journey for your health and fitness goals and be your cheerleader.

•   Be kind to yourself. You will inevitably make mistakes and that is okay—you are human! Cut yourself some slack and pick up the reins tomorrow. For all of our talk of finding a partner or cheerleader, you need to be your biggest supporter. Be kind to yourself and encourage yourself the way you would encourage your best friend.