Dear Fitness Coach,

I am hoping you can help me out here. We are coming into the holidays already, and I want to get a jump-start on an exercise and weight-loss program. The problem is I have a history of false starts, and I am tired of it. How can I stay with this for good?

Fitness Failure

Dear FF,

Smart idea to get a head-start on a weight-loss program before the holidays. The average American will gain between 5 and 7 pounds between Halloween and New Year’s, and will never take it back off! It sounds like you do not seem to have a problem starting, it’s sticking to it that seems to be your challenge. Follow these fitness industry insider tips to keep your weight loss and fitness mojo on track:

1. Lower your expectations
   A 10-pound weight loss is improbable by Thanksgiving, but 5 pounds is very achievable. Accomplishing smaller, more-manageable goals will fuel your motivation.
2. Start off with a whimper
   Saying you will hit the gym 7 days a week will almost guarantee failure because it’s unsustainable. But a more realistic 3 days a week is all you need to reach a baseline level of physical fitness.
3. Picture yourself
   Perhaps you have a great outfit that’s too tight now, but can you can realistically fit into by New Year’s Eve. Make sure you envision yourself wearing it every time you are tempted to go off your eating plan or blow off a spin class…. The mental picture will help keep you on track.
4. Spread the word
   The more people you tell, the more accountable you have to be. Family, friends, and coworkers cannot help if they don’t know. This way the next time you try to reach into the candy bowl at work, there will be someone else, besides your guilty conscience telling you to step away from the Hershey’s Kisses!
5. Think about those you love
   When your health is at stake, weight loss becomes far more important than just vanity. Chances are, if you are overweight and sedentary, you are putting your health at risk. This reason can be key in long-term weight maintenance and fitness: You want to be around to see your kids, grandkids, nieces and nephews all grow up!