The parties are over, the leftovers are eaten, and the lingering chocolates have been given away. Now, finally, you can get to the task at hand - tackling that excess weight you've resolved to shed this year.
For some, it's a matter of dropping only a few pounds that have crept on after a food-centred month. For others, 2010 goals involve losing 10, 15 or 20 plus pounds that have accumulated over the years - a task that requires motivation, focus and a willingness to work through the lapses.
Unfortunately, there are no special formulas, effortless plans or targeted exercises that melt the pounds away.
Being successful at losing weight and maintaining your weight loss requires dedication throughout the year and for years to come. It takes a slow and steady approach to making permanent changes to your eating habits.
The following strategies will jump start your weight loss this year and, most important, help you stay on track. Many of these key strategies, while they may not sound sexy, have worked for thousands of people. As I mentioned last week, maintaining healthy habits year round is the only sure way to keeping those New Year's resolutions to get rid of unwanted pounds.
Set realistic goals
First determine your healthy weight goal. Although there is some debate over what constitutes a healthy weight, a good definition for adults aged 18 to 65 is based on the body mass index (BMI), the ratio of your weight to height.
You'll find many BMI calculators online. Your weight is considered to be healthy if your BMI is between 20 and 25. (If you have a muscular build, your weight can be healthy at a higher BMI since muscle weighs more than fat.) Consider also your weight history over the past 10 to 20 years. What's the lowest weight you've comfortably maintained for a period of time - not a fleeting moment - during adulthood? Maintain perspective when choosing a weight goal. Avoid setting your sights on a weight that's impossible to achieve because your current lifestyle won't permit it.
You don't have to set a big goal
Losing as little as five to 10 per cent of your current body weight can lead to significant improvements in weight-related health conditions such as high-blood pressure, high-blood cholesterol and elevated blood sugar.
To stay motivated, set small goals that will help you meet the long-term one. Set out to lose five to eight pounds per month, rather than 25 pounds by summer.
Spread out your calories
For women, aim for 1,400 to 1,600 calories per day; men 1,800 to 2,100. Identify where you can cut 500 calories from your daily diet. By eliminating second helpings? Curbing nighttime snacking? Making smarter choices in the food court at lunch?
To prevent becoming overly hungry during the day, divide your calories over three meals and one or two snacks. Aim to eat every three hours to prevent overeating. Eat breakfast everyday to help stimulate your metabolism.
Plan for a midmorning snack and an afternoon snack. Healthy snacks that sustain your energy should contain protein and carbohydrates such as fruit and nuts, fruit and yogurt or a small energy bar. A general guide for snacks is 150 to 200 calories for women and 200 to 250 for men.
Be organized
Bring your snacks to work so you're not tempted to hit Starbucks or the vending machine. Grocery shop once or twice a week to ensure your kitchen is stocked with healthy foods.
If you buy your lunch each day, make lower calorie choices. Order a sandwich with lean protein and vegetables instead of a slice of pizza or a burger. Ask for a half portion of rice and extra vegetables when ordering a hot meal. Be leery of gigantic salads that can serve a family of four.
