• I will lose weight. This New Year's goal is overwhelmingly popular, yet it's seldom achieved. Perhaps a better idea is to resolve to not gain weight. Since most adults put on a few extra pounds every year, being able to maintain one's weight is an accomplishment in itself.
  
  But if your heart is set on fitting into your old clothes that have grown tight, try to think in reasonable terms. You can lose 1 pound a month, for example, simply by eating about 120 fewer calories a day. All that translates into is leaving a few bites of dessert on your plate, skipping that butter on your rolls, or walking one mile a day. Remember: You're more likely to keep off pounds that come off gradually rather than by way of quick-fix diets. Be patient.



• I'll eat healthier. For some of us, this means a major change. But it can be accomplished with just a few small steps. All you need to do is eat a couple of extra servings of vegetables or fruit when possible, avoid fried food, and occasionally substitute whole grain breads and cereals for their more processed counterparts.



• I'll add more vegetables and fruit to my diet. First, count the number of servings you've been getting every day--you want to shoot for at least five--and then add one serving a day until you hit that mark. Keep in mind that a serving consists of 1/2 cup of vegetable or fruit if it's cooked, 1 cup if it's fresh. Start your day with a glass of orange juice and cereal or pancakes topped with sliced banana or blueberries, and you've already put a dent in your daily goal. Or think in terms of simply adding one thing from this food group to every meal and snack. Add chopped fruit to yogurt, or place some cherry tomatoes alongside your tuna salad. This shift in eating will become second nature before you know it.



• I'll eat fewer sweets. This is no small feat for people who have a sweet tooth--especially chocolate lovers. To make it as painless as possible, start by limiting yourself to one small serving a day. Your first line of attack should be those candies and desserts that contain fat--coconut and palm oils, butterfat--since these fats clog arteries. The sweets that are practically pure sugar, such as jelly beans, are less harmful to your heart (just don't forget to brush your teeth afterward).



• I'll cut back on fat. Unless you've been stranded on a dessert island for the last 20 years, you know that fat is as bad for your heart as it is for your waistline. Foods containing animal fat, such as meat, ice cream, and butter, are the worst culprits. To make headway, avoid processed meat such as ham and hot dogs and opt for smaller cuts of steak or a leaner meat like chicken when ordering in a restaurant, and scan your grocery store for low-fat versions of these foods.



• I'll drink skim milk. If you just use milk in your coffee, this isn't a big sacrifice. But for those who were raised on whole milk, which contains roughly 4 percent fat, this pale nonfat version is completely unappetizing. However, switching to low-fat (1 percent) or reduced-fat (2 percent) milk is significant and should be applauded as well. People who replace the cream in their coffee or tea with low-fat milk not only save themselves from artery-clogging fat, but they also can still enjoy the benefit of getting calcium in their diets. Something worth noting: Newer methods of processing milk now make skim and low-fat milks taste much creamier.



• I'll exercise every day. This is an impressive goal, no doubt about it. The fact is, though, that even a small increase in exercise has health benefits, and you won't run the risk of burning out and quitting your program or injuring yourself. Even world-class athletes take a couple of days off from working out every week. Instead of going to the gym every day, consider starting out just two or three days a week. If you plan to start walking regularly, start with one mile (which will burn approximately 100 calories) and increase the distance over time. For some, having an initial goal of walking 10 minutes a day, then increasing it week by week, will be the approach that has spirits running high by the time next year rolls around.

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