Each year, millions of people use the New Year as a fresh start in reaching their desired health goals. There are guidelines that can help you be more successful, whether your goal is to lose weight, be physically active or to improve and/or prevent a health condition.

Here are a few guidelines you can follow to be more successful with your New Year’s resolution.

The biggest mistake people commonly make with New Year’s resolutions is setting goals that are broad and difficult to meet. Many people may start the New Year strong for the first few weeks or months. Often people lose steam because goals are unrealistic and extreme in comparison to what they are currently doing. This makes it difficult to maintain the dietary or lifestyle changes necessary for the entire year. The key to setting yourself up for success is: Focus on one goal. You are more likely to achieve one goal that is broken down into smaller more specific goals. First, choose a realistic New Year’s resolution that you know you can achieve and make that your primary goal. For instance, a primary goal could be to lose 20 pounds; to increase physical activity level; or to eat a more healthful diet.

Secondly, break your primary goal into smaller goals that on a day to day basis can help you reach your overall goal. Breaking your primary goal into smaller goals can feel less overwhelming and will lead to greater success. Start small and build upon your goal as the year progresses. For example, your primary goal is to be physically active five days a week for 45 minutes each day. Currently, you are not getting any physical activity. Set a smaller goal, such as being physically active two times a week for 30 minutes each day. Focus on achieving this first. Gradually increase the time and number of days you are physically active each week or month until your full goal is met. Remember, something is always better than nothing. If you planned to go for a 45-minute walk but only have 20 minutes, then go for a 20-minute walk. Add the time on an alternate day when you know you will be able to complete it.

If your goal is to eat a more healthful diet, create a solid plan that will help you stick to your goal. Assess your current food choices, lifestyle, work and home responsibilities to form your smaller daily or weekly goals. Look at what you are currently eating and what foods are more healthful, such as fruits, vegetables, whole grains and lean meats that you are more likely to eat. Identify which foods in your diet should be limited, such as foods high in calories, saturated or trans fats, foods with a high sodium content and/or foods with added sugar.

Thirdly, it is important to identify any barriers you may have in achieving your goal. A barrier can be a demanding work schedule, home responsibilities or financial limitations. Once you have identified your barriers, create a solid plan that will help you overcome those barriers. For example, eliminating all high-calorie food items and sweetened beverages from your kitchen and pantry. If you do not have access to these foods and beverages, then you are less likely to eat them. Before the start of the work week, plan healthy balanced meals and snacks that you can easily take to work.

Lastly, set yourself up for success by allowing enough time to achieve your goals. Not giving yourself enough time to accomplish a goal may result in failure and/or discouragement. If you get discouraged you may be more likely to give up. Everyone slips up or has off days. Do not dwell on what has already happened. Remember, you have worked hard; do not throw away what you have already achieved. Refocus and remind yourself of what dietary or lifestyle behaviors you need to follow in order to achieve your goal. As things change throughout the year, adjust your goals as needed. Track your progress. Writing things down holds you accountable. It can help determine if you are on the right track to achieving your goal. Talk about your goals and progress with friends and family on a regular basis. Saying your goals out loud and reminding yourself why it is important to you is a good way to remain focused. Following these simple guidelines can help you be more successful this year in achieving your New Year’s resolutions.

Heather Eads, RD, LDN, is a clinical dietitian at Vidant Beaufort Hospital and can be reached at heather.eads@vidanthealth.com or 252-948-4937.