Last week one of my older brothers came to me for advice about how to lose weight. He was fed up with the aches and pains that he blamed upon his extra weight and he was ready to make a change. My family is my top priority and as a personal trainer and nutrition guru they are some of my most important clients.

My siblings and I grew up playing outside, competing in sports and with each other at all other times. Our parents fed us our veggies, packed our lunches and as runners they both set excellent examples of regular activity. However, as we finished college and graduated to full time desk jobs our lives became our own responsibility, as did our health.

Despite being older—and of course much wiser—my brother often asks my advice surrounding nutrition and exercise. We work on cooking whole foods, mixing up workouts and adding extra steps to his Fitbit whenever possible. I emphasize the importance of making changes that he can fit into his life as well as finding ways to include his family in his journey.

Losing weight is not an easy venture. It is not just about calories in and calories out, but also staying hydrated, sleeping for recovery, limiting stress and having an optimistic mindset. This becomes overwhelming for many and when the weight does not fall off fast enough, we fill our minds with negative thoughts and self doubt. Knowing this can be a vicious cycle, the most important message I wanted my brother to remember was: be good to your body and to your mind.

As 2016 begins, this is exactly what I would tell anyone who asks me about food or fitness. Here is what I mean:

Be patient: The weight you are trying to lose did not come on overnight, so it is not going to disappear instantly. Expect three months to really see changes in your body and if you do not think you can last that long with your current strategy, consider re-evaluating your plan.

Be forgiving: Forgive yourself for a less than ideal choice and give yourself credit for all the other healthy ones you did make.

Be proud: You are putting in the effort to make more educated decisions about your health, so kudos to you. Every day puts you one step closer to finding your healthiest self.

Remember that maintaining a healthy weight is a lifelong journey. It may take more time for the results of small habit changes to appear, but these are sustainable and your healthy transformation will still be moving forward by the end of the year. Celebrate each and every step that along the way and stay focused on where you are headed, not concerned with where you have been.

Happy New Year and Positive Vibes for 2016!