"Reinforce your success...build in a reward system."

1. Switch from higher-fat to lower-fat products. Instead of cream, use milk in your coffee.
2. No eating after 8 p.m., except when you go out for dinner.
3. Get some kind of physical activity each day, even if it's only for 20-30 minutes. No excuses.
4. Eat at least five servings a day of fruits and vegetables.
5. Start each day with a nourishing breakfast.
6. Eat only from a plate, not the bag or container.
7. Pack healthy snacks when you are on the go.
8. Watch one hour less of television each day.
9. Get a dog for companionship and to help you get daily activity.
10. Add strength training to your fitness routine at least one day a week.
11. Journal your meals at least once a day.
12. Allow yourself occasional treats, in moderation, so deprivation does not lead to a binge.

Making Them Stick

You've heard from the pros; now it's up to you. Make your own personal best list of resolutions that will help you lose weight and improve your health. Keep the list with you, as a screensaver on your computer or posted in a highly visible spot. It will serve as a motivator to help you make healthful changes each day.

Some other ways to make sure you stay with the program:

• Reward yourself. To reinforce your success, build in a reward system. Make a commitment that, for example, you get to the gym five times a week, you will treat yourself. The best treats are not food-related. Celebrate your success with a manicure, a trip to see a hot new movie, or whatever feels special to you.

• Control your surroundings. Spend time with people who support and encourage you. Stock your house with nutritious foods and throw out the empty-calorie temptations. Avoid buffets, and choose restaurants that offer healthy options.

• Seek support. Finding an exercise pal or an online diet buddy, especially one with goals similar to yours, is one of the best ways to ensure success. It's easier to get out of bed on those cold mornings when you know someone is counting on you to exercise with them. And buddies are lifesavers when you need someone to talk you off the ledge. One suggestion: Buy your buddy a pedometer, and work together to meet 10,000 steps a day.

When You Backslide

No matter how committed you are, you will occasionally overeat. Simply accept that these things happen, and get right back on track. Remember that losing weight is more like a slow and steady marathon than a sprint. Good luck, and happy New Year!

Originally published Dec. 29, 2004.
Medically updated Dec. 19, 2007.

SOURCES: Katherine Tallmadge, MA, RD, columnist, The Washington Post; author, Diet Simple; spokeswoman, American Dietetic Association. Susan Moores, MS, RD, nutrition consultant; spokeswoman, American Dietetic Association, St. Paul, Minn. Anne Fletcher, MS, RD, author, Thin for Life series. Elizabeth Ward, MS, RD, nutrition consultant, author, Healthy Foods, Healthy Kids, Boston. Connie Diekman, MEd, RD, member, board of directors, American Dietetic Association; host, Eating Right Minute; director of university nutrition, Washington University, St. Louis. Dawn Jackson, RD, spokeswoman, American Dietetic Association; weight loss dietitian, Northwestern Memorial Hospital Wellness Institute, Chicago. Christine Palumbo, MBA, RD, columnist, Allure magazine; registered dietitian, Naperville, Ill. Ellie Krieger, MS, RD, author, Small Changes, Big Results.

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