Resolutions usually involve changing a behavior or stopping a behavior. To change behavior you need more than a goal, you need a plan.

Before you start on your plan, make your overriding goal a positive message. Instead of focusing on “losing” weight, decide to start doing things that will result in improved fitness. Rather than “cutting out” fast food, set a goal for family meals and trying new recipes using fresh, local foods.

Next, make a plan. Decide on the steps you need to take to meet your goal. This will help you know if it is achievable and whether you can reach your goal with the resources you have.

Make it specific and measurable.

With any behavior change it helps to set a very specific goal. Call it a mini-goal, one step toward your resolution. Think about what is realistic for you.

• To start, try something a little challenging but that you know you are ready to accomplish.
• Write it down and post it as one way of reinforcing your commitment.
• Decide on a way to measure your success.
• As you succeed in your goal, reward yourself.
• Add new mini-goals to improve your progress.

For example, your resolution may be to eat healthy. How? To make the goal more specific, you can choose to eat more fruits and vegetables. That is more specific, but how many more servings are realistic for you? USDA’s MyPyramid recommends at least 4-5 cups of fruits and vegetables for most adults. That is measurable, but will you succeed with that as a starting point?

If you rarely eat fruits or vegetables, a resolution to add one serving to each meal, five days a week is specific, achievable, realistic (allowing for those days when you have less control over what you eat), and measurable.

Within a year, I’d lost 35 percent of my bodyweight. Becoming super-fit changed every corner of my life for the better. Yes, I became leaner. But I also became more emotionally resilient and mentally acute, more productive, more creative. The world became more interesting. Everything seemed more possible.

As you achieve a goal, set a new goal to further improve your eating habits. So it's not just a New Year's resolution, it's a year-round resolution. If you get off track, try again tomorrow.

For more ideas, check out this tip sheet: Attaining Your New Year’s Resolutions

Don't forget that family and friends can offer great support and motivation. Enlist their help in achieving your goals. Choose a workout buddy, share recipes, or take a class together. Support your friends in their goals by sending a quick note of encouragement or congratulations..