A lot of well-meaning people set New Year’s resolutions only to fall off the wagon by February.

In fact, only 64 per cent of people stick to their goals within one month of a new year.

Award-winning health and fitness expert, Sonia Jhas, joined Annette Hamm on Morning Live with five tips for making and sustaining your New Year’s resolutions.

Be Realistic

The first strategy for following through with your goals is to be realistic.

Jhas said to not overcommit or else you’ll end up feeling defeated and overwhelmed when you cannot achieve your resolutions.

“Start as small as you possibly can and then slowly build new habits from there,” she said. ”It’s the best way to build momentum and feel success so that you can build off of it.”

Plan Ahead

When you set New Year’s resolutions, Jhas said you need to know how you are going to achieve them.

“Know exactly how things are going to happen so that you can automate the process,” she said. “The more that this is a mindless process because you’ve already got the systems and the plans in place, the greater the chance that you’re actually going to stick to your goals.”

Track Your Progress

Tracking your progress is another important step to attaining your resolutions.

Jhas recommended scheduling regular check-ins to ensure you are on the right track.

You can also document your process in a tangible way by taking pictures or writing in a journal everyday.

“That will help you to track those small but significant day-to-day changes,” she said.

Find an Accountability Partner

When you’re practicing self-compassion, it can be difficult to find a clear line between needing to push yourself or giving yourself a break

This is where Jhas said an accountability partner comes in handy.

“It’s hard to not only be doing the work but also being your own cheerleader along the way,” she said.

Jhas advised goal-setters to find someone you can trust who understands your goals, checks in with you at least once per week and helps you overcome obstacles.

Remember to Reward Yourself

Committing to your goals can be challenging, which is why Jhas recommended celebrating yourself for sticking with them.

“It’s not supposed to be a punishment. It’s supposed to be a celebration of you becoming your best self,” she said.

One way to do so is by scheduling rewards in your calendar so you know that you’ll regularly receive them and they will keep you motivated.