No-nonsense motivation strategies to bust through whatever’s stopping you from reaching your health goals.

A healthier lifestyle is not always easy. These tips help you to stay motivated.

You have made the resolution to live healthier than you did before. You will exercise more, put better food on your plate and will live a more mindful life. However, the road to success is sometimes a bumpy one. There will be times that you wonder: What’s one cookie? Or: I’ll work out later. Well, put the lid back on the cookie jar and put on your running shoes. Follow our lead by using these simple and realistic tips to stay on course.

Set achievable goals
Many people start out with grand intentions but quickly lose the stamina to keep working toward a lofty goal. Therefore, it’s a good idea to set smaller, reachable goals that you’re more likely to hit. Instead of promising yourself, “I’ll get up every morning for that 6 a.m. boot camp class,” start with something more achievable: “I’ll exercise at least three times this week.”

Start over
You are only human, sometimes it is difficult to stay on course. That giant chocolate chip cookie was too tempting. Instead of saying ‘I ate one cookie, I might as well eat the whole box,’ try to tell yourself: ‘Occasionally, I can have a treat, I’m still going to stick with my plan to eat healthier.’ Then take in a few deep breaths and get right back on track.

Every small step counts
Back when you set your health goal it seemed totally within reach, but that was before that big project landed on your desk, the dog got ill, and the children suddenly had an extra day off. If things are busy, accept this temporary reality for what it is and look for opportunities to fit small, short bursts of exercise into your day. Taking the stairs, stretching at your desk, or going for a quick walk are far better than doing nothing. In fact, consistent, frequent intervals of movement will be more effective than planning for a big weekend workout and not being able to follow through when time gets crunched.

Stronger together
Making a change for the better is easier when other people are involved. Invite your friends to cook healthy meals together. Ask your neighbor to join you in activities like long walks or workout classes. Knowing you have someone who’s counting on you to participate can help you stick to your plan and hit your goal.

Healthy snack
It can be hard to deal with 3 p.m. cravings. Yes, that candy bar is really tempting, but you can resist when you have almonds and fresh fruit on hand. Also, remember to fill your lunch plate with nutritious, satisfying foods, like fiber-rich veggies, lean protein and whole grains, to help stave off afternoon sugar cravings.