There is always a lot of talk at this time of the year about resolutions and achieving great things in the new year. The most popular resolution is related to getting fit and losing weight.

But only approximately 10 per cent stick to it.

What we find is people who succeed in making change do so when they are ready to. To be successful you must want that change and be able to create a positive state of mind that will ensure success. People who make New Year resolutions without first developing a beneficial mindset and firm plan will fall by the way side.

People can “want” change but not be ready to make the so-called sacrifice to achieve their wants. To lead a healthier, happier and more energetic life, the so-called sacrifices are far outweighed by the benefits. Yes, you will have to give up the fizzy drinks packed with sugar and chemicals, processed and junk food that cause you to feel lethargic, depressed, mentally ‘clouded’ – and they are addictive.

If you think that “addiction” is too strong a word then just wait and see what happens when you take them away. You’ll get energy swings, mood swings, headaches, acne, you’ll feel stressed, tired and more than a little ‘jittery’ while your body attempts to eradicate the toxins from your system.

Start your 2013 health and fitness goals by asking the following questions:

1. Is this what I really want? Or, is this what I am really passionate about?
2. Why am I passionate about it or determined to achieve it?
3. Am I ready for change?
4. Can I commit to this?
5. How will I feel in my new improved body?

If your goal gives you real passion then you must plan – not just plan your actions but plan methods of motivation, inspiration and support.

Here are five tips to put into action that will exponentially increase your chances of health and fitness success:

• Focus on six-12 week time periods.
• Treat yourself at the end of each cycle (six-12 weeks). That means have a reward system.
• Remind yourself of your goals/targets every day. Ask yourself questions about how will you feel when you succeed or what new things you’ll do when you succeed.
• Inspiration: choose a role model, stick inspirational photos and quotes to the fridge, bathroom and office or work place.
• Support – hangout with people who have succeeded, who are determined to succeed or who are willing to help you succeed.

Phil Kelly is the owner of KiwiFitness, personal fitness and nutrition service in Phnom Penh and Ho Chi Minh City, Vietnam.