"I am going to work out for an hour every day." "I will lose 20 pounds in the next three months." "I’ll be back down to my weight in high school by the end of the year." Do any of these goals sound like your own for the year?

If so, and you have a thoughtful plan on making it a reality – good for you! If you tend to say the same thing every year and don’t see the progress you’d like, this year try to set an attainable goal with key milestones to keep you on track and motivated.

Thomas Hudgins, MD, a Physical Medicine and Rehabilitation physician at NorthShore and a triathlete, gives the following suggestions for setting health and weight goals you can stick to this year:

• Choose activities and exercise routines that you enjoy. You will find that you’ll be much more likely to stick to a routine if it involves doing something that you enjoy. If you don’t enjoy running, choosing a weight-loss routine that focuses heavily on running probably isn’t going to be something that you’ll stick to long-term. Remember, activities as simple as walking and going up the stairs can help get you on track.
• Don’t stress out about the numbers. While it is good to check your progress on a scale from time to time, don’t let the numbers rule your success. Getting into shape may involve weight loss, but it also involves muscle strengthening and toning.
• Be flexible. Be willing to change things up, if needed. It’s great to have a reachable goal in mind, but it’s just as important to be able (and willing) to make adjustments to your routine to help you get there.
• Partner up. Working out with someone else can help keep you motivated. If you don’t have a family member or friend that can join you, consider participating in a class or group workout activity.
• Set short-term goals. While keeping your long-term goals in sight, don’t forget to set short-term goals and reward yourself periodically for reaching those closer milestones.

What goals do you have this year? How do you plan to stick to them?