Celebrity Trainer Dolvett Quince’s 7 Steps to a New You in the New Year
NBC/ Getty

In his new book The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss, celebrity trainer Dolvett Quince challenges anyone looking to get fit to think of it as a “four-point component” that includes emotional, physical, spiritual and mental health. So hitting the gym on January 2nd may not exactly yield the results you’d like if you’re not spiritually or emotionally ready to make that change. Here, The Biggest Loser trainer shares 7 simple ways to get back on track in 2014.

1. Build a power team of co-workers, friends or family
Think of 3 or 4 people that are accountable to getting you to the gym. You guys have each other’s back. Take it up a notch each person is responsible for the workout of the day. Keep it fun and challenging.

2. Drink a gallon of water a day
Water is great for digestion, dehydration, and weight. You want to feel lean, drink your water.

3. Place affirmations everywhere
Take 3 affirmations that motivate you. Put one on your fridge, one in your closet, and one in your car. Whether you’re eating, driving or putting on clothes, you will always be inspired to improve.

4. Buy a dress a size too small.
On purpose! Call it the goal dress. Work, work, work!

5. Take a now picture of yourself and schedule a photoshoot
Work hard to make that day your day. Give yourself the works with makeup, outfits, hair…And your new body!

6. Go sugar-free for 30 days
It is possible. Believe it or not, you could lose up to 10 pounds just by eliminating this from your diet. After 30 days, you can slowly introduce it back into your life through Stevia, a sugar replacement.

7. Write down your daily eating habits
If you know what’s going in your body you won’t have to guess what went wrong because you will know.

Have fun and take care of you!

Get more of Dolvett’s tips in The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss–Up to 10 Pounds in 21 Days.