In principle, New Year’s resolutions are a super idea, after all, what better way to start the New Year than with a fresh outlook on life? However, most people make resolutions with the best of intentions, but often inadvertently set themselves up for failure. The problem is that many resolutions are unrealistic and carried out in a half hearted fashion. To set yourself up for success, write down your goals, share them with someone to help keep yourself accountable, and make sure they are as specific and achievable as possible. The most important thing: make sure your goals are actually reasonable. Here are some small but meaningful changes you could think about making.

1. Integrate exercise. For most people, exercise is an add-on, something that they do if they can find time. It’s much easier to accommodate if you find ways to include activity into your daily routine. Climbing the stairs to the third floor takes just a minute longer than waiting for the lift. Likewise, walking from the farthest corner of a car park to the store takes a minute or two more, but it’s so much better for you than simply parking as close to the store as possible. This also goes for the office. Using a smaller mug for your morning tea will make you get up more often and walk to the kitchen boosting your step count and help you lose weight faster. When you find reasons to stay active throughout the day, you can afford to miss an exercise session every now and then.

2. Say good-bye to fad diets. It’s fine to have weight loss as a goal, but instead of following the latest diet fad, focus your efforts on eating healthfully. Steer clear of empty calories and load up on whole foods and healthy fat are steps in the right weight-loss direction.

3. Find workouts that will help you achieve your goals. Narrow down what it is you want to achieve at the gym, whether that’s building muscle, increasing flexibility, or burning fat. Then try workouts that are aligned with your goals and that you enjoy, so you’re more likely to keep going back.

4. Eat Less Meat Last year the World Health Organisation announced that red meat, and processed meat, in particular, causes cancer. Experts recommend a plant-based diet as the best way to prevent diabetes, heart disease, cancer, and to keep weight down. If that sounds extreme, choose dishes that use small amounts of meat accompanied by other ingredients, such as stew or pasta. If you do fancy some meat choose chicken, turkey and fish instead, your heart and body will thank you for it.