By Mark Greenwald

We've all been there, with the fad diets and the goals to fit into those old clothes again. There's nothing wrong with goals or with wanting to fit into clothing that look better on you and that make you feel better. But when these short term goals overshadow ones that need to be put in place permanently, we end up sabotaging ourselves and our efforts often result in even more weight gain and unhealthy habits down the line. How many of you have been there?

Where to begin?

Let me take you through a six-step process, part of the coaching program I provide for my clients:

1. First, a support system needs to be in place, even before you begin. This might include a health coach, a group of like-minded people, or an online support group -- like Weightcircles. A diet book or manual, while there are some good ones, should be seen as supplemental --there's nothing like knowing there are real live people there for you, rooting for you. This support system can help you by answering your questions -- and really, sometimes all you need is a sounding board.
2. Next, begin with a few manageable, small goals, like adding something healthy to your diet: fruits, veggies, whole grains, more water -- it's better to begin by adding something rather than taking away something. Also, consider gradually boosting your physical activity. If you're not doing any exercise, start slowly -- 12 minutes, a few times a week. It is important for these goals to be manageable. You don't want to be wishy-washy about them: you want to stick to them.
3. Then, keep upping the ante -- add more healthy eating, boost up the exercise, then start cutting out unhealthy foods that aren't nourishing or supporting you, one by one.
4. Practice gratitude, give yourself lots of pats on the back, and seek support from the systems you already have in place from step 1. Filter out toxic comments from people who may mean well, but who are not supporting your lifestyle changes. These comments lure you in directions that you know you're better off not following.
5. Finally, once you are on your path toward renewal, give yourself some treats and breaks every now and then.
6. Most importantly, practice resilience. The more you bounce back successfully, the more you're going to trust yourself and your intentions.