We all begin a new year with the best of intentions, only to find our motivation quickly wanes. Often this is caused by not having effective strategies. Here are six that will get you on a strong weight loss path for the new year and keep you there.

Check out these helpful ideas!

• Be realistic. Set medium-range goals as benchmarks for your long-range goal. “By Valentines Day I weigh __lbs and my clothes are size__”. It’s important to see success along the way in smaller achievable steps to stay motivated and reach your finish line.

• Write measurable goals in the past tense, such as, “I have lost 20 lbs by (the date)” rather than “I will lose 20 lbs by (the date).” Simple semantics can make a huge difference in your mindset and willpower.

• Don’t go it alone. Most of our clients benefit from accountability to their coach and/or diet buddy. Having weekly check-ins that include weight, belly measurement, fat and muscle percentages will help you see when you need adjustments to your plan.

• Have a specific plan based on metabolic physiology. “I’ll cut calories” or “I’ll just eat once a day.” are not sustainable strategies. Follow a program with a specific protocol to stay consistent and achieve success.

• Keep a food journal. Use a specific format from your coach that includes for each day: time eaten, quantity of each item eaten, supplements taken, and ounces of water consumed.

• Ask friends and family to help support you, such as letting you choose the restaurant, not encouraging you to drink, eat snacks, or consume bar food. They can also support your food choices at home. At the very least, they refrain from sabotaging you with temptations or social pressure. This is about you taking care of yourself.