If you're like many people who vow to break bad habits and establish healthier ones every 365 days, losing weight might top your 2008 resolution list.
Yet too often shedding excess pounds is a short-term endeavour followed by a steady regaining of lost weight. According to a report in the Journal of the American Medical Association, only one in four people who start a diet - be it low-carb, low-fat, even Weight Watchers - are able to stick to the plan closely for a full year.
Any weight-loss plan that is unbalanced makes you feel hungry, sets up unrealistic expectations, doesn't fit into real life or neglects to teach you how to maintain your new weight over the long term.
The good news: Research has revealed many invaluable strategies that increase your odds of successful (i.e. permanent) weight loss. It's the cumulative effect of all the small things you do that will help you achieve your New Year's resolution.
This year, instead of concentrating on temporary "dieting," focus on making small, sustainable changes that will help you lose weight permanently:
Set small goals: Rather than keeping your eye on long-term goals, such as losing 25 pounds, set your sights on small goals to help you stay motivated and maintain momentum. Breaking your weight-loss goal into five- to 10-pound blocks also allows you to experience success along the way.
Your goals don't have to be centred on weight loss. They can be daily, weekly or monthly goals that challenge you to exercise more, eat more vegetables or drink more water.
Learn about calories: In order to lose weight, you need to burn more calories than you consume: Women should consume 1,200 to 1,600 calories a day depending on activity level, men 1,800 to 2,200.
Learn the calorie counts of your meals, snacks and beverages. Read the nutrition-facts box on food packages to find out how many calories are in one serving of your favourite foods. If you dine at chain restaurants, visit the company's website to learn the calorie content of menu items. You might be surprised to discover that many entrees deliver nearly a day's worth of calories.
Eat breakfast, even if you're not hungry: Studies show that people who eat the morning meal do a better job of keeping their weight in check compared to those who go without.
Eating breakfast kick-starts your metabolism and helps you consume fewer calories over the course of the day. People who eat breakfast are less likely to overeat at lunch and dinner.
If you don't feel hungry in the morning, eat something small - a yogurt, a smoothie or even an apple. In a short time you'll wake up with an appetite for breakfast.
Plan meals in advance: If you come home from work tired and hungry without a plan for dinner, chances are you'll order in or graze your way through the evening.
On the weekend, plan a weekly menu of healthy meals and snacks. To ensure you stick to your plan, make time for grocery shopping and batch-cook on the weekend.
Eat a 4 o'clock snack: Eating every three to four hours keeps your blood sugar stable and your appetite in check, helping you pare down your portion size. (Note: no snacking after dinner.)
Depending on your schedule, include a mid-morning and/or mid-afternoon snack. Healthy choices include fruit and nuts, a smoothie made with low-fat milk and fruit, raw vegetables and hummus, or a small energy bar.
Use smaller dinnerware: Studies show we eat 92 per cent of what we serve ourselves, regardless of the size of plate. The larger the glass or dinner plate, the more calories we'll consume.
One serving of milk is one cup (250 millilitres); one serving of juice is half a cup (125 millilitres). If you don't know much your glasses hold, measure to find out.
If you're trying to reduce your portions at meals, use luncheon-size plates - seven to nine inches in diameter. The plate will look full and you'll end up eating less.
