There’s no miracle or magic potion for losing weight. You may exercise every day, or consult professionals, but if you don’t get there, don’t blame others. The effort must be 100% yours. No one can help you. Losing weight has to do with changing your mental attitude and telling yourself that, despite all the temptations you face all day long, you are totally able to ignore them.

If you have been trying to lose weight for a long time without any results, we have some good tips to help you!

1 – Challenge yourself

This is the first step to losing weight. Losing those pounds is all about establishing goals and achieving them. But, the secret to getting there is actually establishing small daily, short-term goals. They don’t have to be difficult. For example, you can establish that today you will run 20 minutes and eat only 1,000 calories. Tomorrow, change it up, set a new target. In just 10 days, these little challenges will make the difference.

2 – Make healthier choices

It doesn’t matter if you are having dinner with friends or having lunch alone—You can make healthier choices. For example, instead of drinking soda, order some juice. Replace white sugar with brown sugar—or no sugar if you dare. When at the supermarket, buy non-fat milk and whole-grain bread or choose granola instead of manufactured cereal.

3 – Exercises

You don’t need to run a 5k every day, but you should move and avoid sitting all day long. Our bodies are made to move. Ignore your excuses. It’s easy to exercise at home! Just 20 minutes every day is a good start if you are not used to activity. Tell yourself that a few minutes are better than nothing.

4 – Don’t blame anyone but you

Be conscious that the best way to lose weight is to trust yourself. Don’t blame your personal trainer or your nutritionist or even a lack of time. If you have the desire to do it, you can make it happen. The effort is all yours.

5 – Use a fitness app

There are a plenty of fitness apps that can help you with your daily challenges and weight loss goals. You can go farther when you choose an app that shows your progress, and helps you stay motivated. Try using a fitness app that will truly guide you as you focus on your exercise routine, and that will help you eat fewer daily calories—like Evolve.

There’s no secret to losing weight. Use the tips above to set small, manageable goals every day and achieve real results. It’s easier than you thought, right? Get started now!