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How to stick to your New Year's resolution to lose weight: Personal trainer shares her seven step process that will have you lean in 2019

Daily Mail logo Daily Mail 5/01/2019 Sophie Haslett

a woman standing next to a tree: Sydney-based Rachael Attard (pictured) revealed to FEMAIL the seven steps to follow to allow you to get lean and toned in 2019 © Provided by Associated Newspapers Limited Sydney-based Rachael Attard (pictured) revealed to FEMAIL the seven steps to follow to allow you to get lean and toned in 2019 Weight loss is a common goal set in January, but for many of us, come February it's all too easy to fall off the wagon.

However, one personal trainer said it's easy to achieve your New Year's resolution to lose weight - provided you follow a simple process.

Sydney-based Rachael Attard revealed to FEMAIL the seven steps to follow to allow you to get lean and toned in 2019.   

From setting goals to following the SMART process, here's what you need to know. 

a woman posing for a picture: 'Make a plan that might include joining a gym, exercising four days a week or cutting back on takeaway,' Rachael (pictured) told FEMAIL © Provided by Associated Newspapers Limited 'Make a plan that might include joining a gym, exercising four days a week or cutting back on takeaway,' Rachael (pictured) told FEMAIL

1. Make a plan of action

For Rachael, the most important thing to do if you want to lose weight is make a plan of action.

'Make a plan that might include joining a gym, exercising four days a week or cutting back on takeaway,' she told Daily Mail Australia.

'You need to think about what is going to work for YOU.'

Once you've done that, she said, write down your plan of action steps underneath your goal.

The two things that she knows work are meal planning and having a regular exercise regime. 

'Between 70 and 80 per cent of weight loss is through diet alone. Meal prepping means you will always have healthy food ready and available for you - and you'll save time and money,' Rachael said. 

Couple this with a regular exercise regime and you'll see the kilos drop off speedily. 

a plate of food on a table: 'Between 70 and 80 per cent of weight loss is through diet alone,' she explained - get into the habit of meal prepping for success © Provided by Associated Newspapers Limited 'Between 70 and 80 per cent of weight loss is through diet alone,' she explained - get into the habit of meal prepping for success

2. Set SMART goals 

While your goals should obviously be 'smart' in the conventional sense, they should also be 'SMART' insofar as they are specific, measureable, attainable, relevant and time-based. 

'Your goal should be specific, not vague,' Rachael said. 'A vague example might be: "I want to be healthier". But how can you actually know if you're healthier this time next year?

'A specific goal might me "I want to lose 10kg" or "I want to fit into a size 8". The more specific you are, the more successful you will be.

'The second thing to do is set a goal that can be measured. Numbers help here.'

The 'A' stands for 'attainable'.

'Your goal should be attainable for you,' Rachael said. 'Something you can actually achieve.'

A goal needs to be 'relevant' to yourself rather than anything else. It also needs to be 'time-based'. Give yourself a deadline and think of a finish date so you have something to work towards.

Jennifer Nicole Lee sitting on a bench: Rachael (pictured) swears by the 'Notes' section of her iPhone for her goals, and refers back to it to check in with herself © Provided by Associated Newspapers Limited Rachael (pictured) swears by the 'Notes' section of her iPhone for her goals, and refers back to it to check in with herself

3. Write your goals down

It's all well and good having goals, Rachael said. But it's vital to write them down if you want to achieve them.

'Writing down goals gives yourself accountability. You're committed to it!,' Rachael said.

She swears by the 'Notes' section of her iPhone, and refers back to it to check in with herself.

'Just make sure you put them somewhere you'll see regularly,' she said.

4. Share your goals

Once you've written down your goals, share them far and wide to give yourself added accountability.

'Losing weight is hard and it is great to have your friends and family support you, and understand why you're doing it.'

a woman standing in front of a fence: Lastly, it's unrealistic to think you won't have set backs, as Rachael (pictured) said there will definitely be times when you have a bad period of eating and exercise © Provided by Associated Newspapers Limited Lastly, it's unrealistic to think you won't have set backs, as Rachael (pictured) said there will definitely be times when you have a bad period of eating and exercise

5. Check your goals each month 

You should also check in with your goals each month to see if you are on track.

What are the seven steps to achieving your weight loss goals?

1. Make a plan of action.

2. Set SMART goals - that's specific, measureable, attainable, relevant and time-based.

3. Write your goals down.

4. Share your goals.

5. Check your goals each month. 

6. Reward your success.

7. Don't beat yourself up.

'Make a point of looking at your goal each month. Set a date that you are going to review your goal and stick to it,' Rachael said.

'You can put a reminder in your calendar, or maybe you and your partner can have a dinner date on the same night each month to go over your goals together.'

6. Reward your success

Once you've achieved your goal, make a point of rewarding yourself. 

'Celebrating it gives you the opportunity to feel proud of yourself!,' Rachael explained. 

Make sure you don't reward yourself with something that will ruin your weight loss goal, like food. 

Buy that dress you wanted, or treat yourself to a massage or manicure.

7. Don't beat yourself up

Lastly, it's unrealistic to think you won't have set backs, as Rachael said there will definitely be times when you have a bad period of eating and exercise. 

'One important thing to remember is that everyone is motivated at the start. But most of the time (well 92 per cent of the time), life gets in the way, we get busy, we lose motivation, and then eventually give up,' Rachael said.

'But just don't give up on your goals, if they're important to you get back on the wagon and make 2019 your healthiest year yet.' 

Pictures: 40 Best Weight Loss Tricks for People Over 40

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