Q: I’m getting desperate. I need to lose weight, but it never happens. I want to exercise, but I can’t seem to stay motivated. I want to be healthier. How can I get on track?

KATIE P., FOXBORO, MASS.

A: Start simple, and don’t be discouraged if the weight doesn’t fall off. You’re building for a lifetime of health. Your first step? Walk 30 extra minutes a day. With that 30-minute walk — or three 10-minute walks — you are doing a lot to get your health on track. You might want to sign up now for a charity walk-a-thon in the spring; having a goal that does good for others will provide incentive to stay disciplined. After 30 days of taking 30-minute walks, you should reward yourself by buying a pedometer.

There are other proven techniques for creating new habits and sticking to them. Dr. Mike’s Wellness Center uses them to help people who want to reclaim their health.

Pick a realistic, long-term goal: Ask yourself, “What can I reasonably accomplish in six to 12 months?” As you set your goal, remember: If you lose weight slowly — 1 pound a week — you increase your chances of keeping it off. And people who start a moderate activity program feel better and can slowly build up intensity and endurance. (Aim for 10,000 steps a day.)

Pick a mentor or buddy: Whether it’s a friend, nutritionist, coach or gym instructor, arrange to work toward your goal with someone who can support you. All of us need help to stay the healthy course. A buddy or coach can help you keep you as a priority.

It takes two to three weeks for a new behavior to become a habit. Apply your willpower for 14-21 days, and you’ll see the rewards in a renovated life and a younger you.

The You Docs — Mehmet Oz, host of “The Dr. Oz Show” and Mike Roizen of Cleveland Clinic — are authors of “YOU: Losing Weight.” To submit questions, go to www.RealAge.com. A King Features syndicate.