Every year, as the New Year rolls around, people resolve to do things differently—to do things better. The gyms fill with the well-intentioned, convinced that this is the year they’re going to get in shape. And, of course, you’ll run into the nay-sayers with comments like, “You have to do it all year, and these newbies will be gone by mid-February.”

There’s some truth to that, but don’t let it stop you from making positive changes in your life. Prove them wrong!

It’s the first day of the year, and maybe you indulged a little too much last night—or maybe you’ve been indulging a little too much since Halloween. Either way, your body and mind might be screaming, “Enough of this! I feel like crap, and I want to feel good again!”

Here are a few suggestions:

• Take it easy in the gym. If you haven’t been working out at all, a surefire way to burn out is to do too much too fast. If you’re a runner, don’t try to jump from 5 miles a week to 10 miles a day. That’s a straight path to injury.

• Don’t be overly restrictive with your diet. If you’ve been eating a high-fat, high-carb diet for weeks and suddenly switch to a no-carb, high-protein plan, your body will likely rebel. This could show up as extreme hunger, gastric distress, or even illness.

• Establish a routine for both your eating habits and fitness regimen. At least for the first few weeks, plan out your meals and workouts ahead of time. Block out time for exercise, and commit to good food choices before you’re faced with temptation. If you wait to work out when you “have the time,” you won’t make it a habit. If you wait to decide what to eat when you’re already hungry, you’re less likely to make good choices. Planning will help transform your routine into a lasting habit.

• Be kind to yourself. Avoid situations where you’re likely to make choices you’ll regret, but if you slip up, forgive yourself and get back at it as soon as possible. Every positive step brings you closer to your goals.

• Ignore the negative voices. Have you set this goal before and fallen short? That doesn’t matter. THIS YEAR IS DIFFERENT! Most of the negativity you’ll encounter is a reflection of someone else’s insecurities—it has nothing to do with you.

And if you’re feeling overwhelmed, know that you’re not alone. I’m in the same boat. I’ve allowed other circumstances in my life to get in the way of eating healthy and exercising. But I know I can turn things around—and so can you.

So let’s do this. One step at a time, one good decision at a time—because this time, we’re in it for the long haul!