Take a deep breath - the holidays (and the endless onslaught of food) are now behind us. But don't get too comfortable; we're just days away from 2014, and like countless other Americans, you're probably making some New Year's resolutions. As with all resolutions, good intentions alone aren't enough, especially if you're trying to get healthy or lose weight (hence why the gym tends to empty out sometime mid-February). So what can you do to make changes last well into the New Year?

You may need to start by revising that resolution. Instead of a blanket statement like "I want to lose weight," make your goal S.M.A.R.T.: specific, measurable, attainable, realistic, and timely. Be specific and think about "W" words: who, what, where, when, and why. Make it measurable by setting criteria for knowing whether you've reached your goal – how will you measure your progress? Importantly, is your goal attainable? It's easy to get discouraged with big goals that don't have any payoff in the short-term, so it can help to break up a larger goal into smaller ones. Similarly, your goal should be realistic – an objective you're willing and able to work toward. And finally, is your resolution timely? That is, do you have a time frame? Push yourself forward by setting an end date.

Once you've decided on your goal, tell people about it. This makes you accountable and it can be a great way to recruit help from friends and family. You can also get support from strangers by joining online forums or attending local support groups; who knows, you may even make new friends.

Another way to stay motivated is to reward yourself when you reach "mini" goals. One word of caution – avoid using rewards that are not in line with your resolution. For example, don't gift yourself with a double cheeseburger if you're cutting back on red meat. Instead, buy an item of clothing in your new size, a subscription to a health magazine, or something else to reinforce your new habits.

So here's to a happy and healthy 2014 – and getting you started on that New Year's resolution.