We’ve all done it before. The year is coming to an end, you make a New Year’s resolution — and then brake it. It vanishes into thin air as if nothing ever happened. The thing is, it’s easy to make a fitness resolution, the challenge lies in putting it into practice and sticking with it for the long-term. Here are 5 simple tips to help you get started.

1) Give yourself time

Rome wasn’t built in a day. It takes time to create great things and self-improvement is no exception. A common saying states that 21 days is all it takes to change a habit. While that number is up for debate and may change from person to person, we think that it’s a reasonable timeframe to change your behavior for the better.

2) Tell other people about your resolution

This one is simple, yet effective. The more you put your plan out there, the more friends and family you’ll have to help keep you accountable. Posting about your resolutions and progress on social media is also a great idea. Most likely, you’ll receive encouragement and support from people close to you and this will provide some extra motivation and accountability.

3) Be realistic and specific

The most important thing is to set up specific, attainable goals. Instead of going with something like “I’m going to transform my body into a fitness machine”, start small. Even starting to walk more is a great beginning. It’s a healthy activity and it will never be too late to step up your game.

Walking more is easy with Lympo — it’s a free app that will literally pay you every day just for being active. Give it a shot.

4) Track your progress

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for every five pounds lost.

5) Don’t beat yourself up

This is something where a lot of people fail. Obsessing over the occasional slip won’t help you achieve your goal, it will only lead to stress which will make failure more likely. Do the best you can each day, one day at a time.

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