As a personal trainer and nutrition enthusiast, I have noticed a common theme among people considering implementing an exercise or diet routine: practically everyone wants to lose body fat.

If you’re trying to lose weight, you may be looking up a thousand ways to do it. But before I give you my advice, ask yourself this question: What are your motivations behind this goal?

Your answer won’t just give you valuable insight about your priorities in life — it will also impact your likelihood of achieving your goal.

If you want to succeed, you must set realistic goals, have a plan and use appropriate motivations.

An advantageous attitude for weight loss is one that focuses on gradual results and overall health benefits rather than rushing for plummeted numbers on the scale.

“[There’s] a new movement … called ‘health in every size,’ and we’re seeing a lot of success with individuals who focus more on their health rather than weight,” said Amy Ozier, facilitator of the graduate study in eating disorders and obesity. “What happens is that [this focus] ultimately affects their weight.”

The most proven fat loss method is also ideal for good health: Eat nutrient-dense foods while gradually decreasing calorie intake and increasing your exercise.

Of course, if you’re used to chowing down on Ho Hos and Mike and Ikes while chugging a Pepsi and lying on a couch all day, this much change all at once can be overwhelming. In order to make lifestyle modifications more adhesive, start with one thing.

“Whether it’s gaining muscle mass or decreasing body fat, I think my biggest message is small changes make big differences,” Ozier said.

Don’t worry about changing overnight; it won’t happen. Find one thing you can do today to live healthier: Omit a stressor, substitute an unhealthy snack with a healthy one or replace 30 minutes of watching TV with 30 minutes of exercise.

In terms of the science behind fat loss, the equation is scarcely debated: You must consume fewer calories than you’re burning off. In order to keep weight off and make sure the weight you lose is primarily fat, a daily reduction of 500 to 750 calories is recommended — higher reductions may have adverse effects.

“I think the most common [mistake] is an all-or-none approach — trying to reduce too much,” said Martha O’Gorman, registered dietitian at the Recreation Center. “Those individuals often … gain it back, and [they] usually gain back more than they lost … . They essentially are training their body to be more efficient [at burning calories], and that’s really not a good thing.”

Progress happens when you behave today like how you want to behave someday — your behavior now won’t change anything. You must eat, exercise and possess a mindset like the person you want to be would.