That Fit Girl: Are you keeping your New Year's resolutions?

Chocolates, cupcakes and cookies. Oh, my!

Every year, approximately 38% of the population sets some sort of New Year’s resolution to lose weight or to eat healthier. That’s a great thing … if you keep it up. Out of the 38% who make resolutions, only about 8% actually reach their goal. The main reason that Americans don't stick to their resolutions is because they don't prepare, stay focused or know how to stay motivated. Hopefully these few tips will help you stay on track this year:

Set a clear goal.

Have a clear picture of your goal. It's nearly impossible to achieve something if you don't really know what it is you actually want. You have to be specific. Just saying you want to lose weight isn't enough. How much? How do you plan on losing it? Is anyone helping and working with you? You must determine and define the specifics of your goals, and the more detailed you can be, the better.

Write it down.

As you're setting up that picture in your mind of what you want to accomplish, you need to write it down. You might find there's a deeper and more emotional reason as to why you've decided to change course in your life. Your goal might be to lose weight or eat healthier, but why do you feel a change is necessary in the first place?

You might want to feel more confident or sexy, or perhaps it’s to get off medications or live a longer life. Making sure you know your “why” is so important, because it adds weight and motivation to your challenge. Having a written honest assessment of your why and how to look at when things get tough is key.

Set an end date.

Having a goal is one thing, but knowing there's an end in sight is also vital. If your resolution was to lose weight, schedule a time frame. Will you lose 15 pounds by your sister's wedding? Or 50 pounds by your summer cruise?

Goals go unfinished if you don't have a timeframe, so just set an end date, even if it has to be adjusted over time. The date will help you succeed, because it will pop up in the back of your mind, especially on those tougher days when you just feel like giving up. A specified schedule of starting and finishing times will give you that little inner voice, reminding you of the finish line and the benefits of winning and keeping you pushing forward toward your goals.

Get organized.

If you want to stay on track toward your goals, you need to learn to be organized. Sorry, all you non-obsessively-organized people like myself out there. This might be a bit more difficult for you. Prepare your meals in advance, so there’s no chance of slipping and eating an unhealthy meal. If you know you’re going somewhere where there’s no healthy food, either prepare healthy food to take with you, or grab a healthy snack and throw it in your bag.

It might seem weird to pull out your own food. After all, what might people think of you? Who cares? Trust me; eventually these people will be asking you what you eat and what you do to look so fantastic. Also, get organized with your workouts. Plan out what days and times you are going to exercise, and exactly what type of exercise you will be doing. Always plan exercise and healthy meals into your daily calendar and you will keep on trucking down the road to success.

A little help from my friends

Having friends can be very helpful in sticking to your New Year’s resolutions, especially if they've made resolutions of their own. Fill each other in on what your plan is and how it’s going. Tell each other the good, bad and the ugly truths of the journey. This way you can hold each other accountable and on track with an empathetic partner by your side. Friends are also helpful, because you can plan workouts together, go for a run together or have a girls' night, making a new healthy recipe you found. Use your friends and help each other reach your goals.

Find other motivators

There are so many ways to stay motivated and on track. One thing you can do is find photos of a healthy body shape and type that's similar to your genetic makeup and close to what you want for yourself. Every time you feel unmotivated, look at the photos and remind yourself why you're on this journey to a better you. Remember that you’re not trying to look like or become the people in these pictures; you're just using their success as motivation for you to become the best version of you.

Another fun thing to do is create a vision board that you'll see on a daily basis. It doesn't necessarily have to be a collage of images. Maybe even a quote written on your bathroom mirror or a photo pinned to your cork board at work. This may sound silly, but research shows that visualizing a goal increases success. These techniques work because they're tangible visualizations.

Set the alarm on your phone to go off at that certain time of day when you struggle the most to give you inspiration or motivation to keep pushing forward. All of these daily reminders help keep you from shoveling in all the pastries that are in the kitchen at work, or from sitting at home late at night eating a pint of ice cream.

Treat yourself

Yes, treats! Allow yourself some treats and plan for it. You can chose one meal per week or maybe two days per month to eat whatever you like without any guilt or regrets. Throughout the week, if there's something in particular that you keep craving, tell yourself you can have it on your “treat day.”

Like I've said before, everything in moderation, and never deprive your body or life of the simple pleasures of a favorite treat.

Staying motivated and keeping those New Year’s resolutions longer than two weeks is a day-to-day challenge. Motivation won’t just come without preparation and a plan of action. You have to work on it every day. It's the same with everything in life: a journey of a thousand miles begins with the first step. And then the next, and then the next ...

If you want to change something you're unhappy with, you have to make a daily effort. The beginning is always the hardest part; there will always be bumps along the way, and there will be good and bad days. Just remember to stay focused on the big picture and stay consistent.

Keep pushing forward, keep working hard and you'll see results! You can and will do it!

To read more from Kourtney, visit kourtleefit.com.