Removing a negative mindset is a key element in any positive health and fitness regime. There always will be setbacks and obstacles that stand in the way of your goals. It is important to note that these setbacks do not equal permanent defeat. If things don't go as planned, pick yourself up, dust yourself off and start all over again. Celebrate accomplishments, big or small.

When it comes to issues of diet and exercise, avoid the idea of a temporary fix to reach your goal. Instead, take small steps toward introducing healthy habits that can be maintained in everyday living. Slow progress is better than no progress.

Did you meet your goal? If you are developing a healthy attitude, you did. Have you celebrated a small success every day?

Note: Tips based on a person who wants to lose 30 pounds, leads a sedentary lifestyle, has little exercise experience and is a yo-yo dieter. This person also has a full-time job that imposes time limitations. Consult a physician before starting any diet or fitness regimen.

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Reggie Palma is an exercise physiologist, has been a personal trainer for 12 years and has a fourth-degree black belt in the Filipino martial art of kali.