Just in case you have made New Year' Resolutions that relate to diet and exercise, here are some tips to increase the chances that the resolutions can last past the third day.

• Set realistic goals for both food and exercise, that can last the entire year.
• Make sure your nutrition goals focus on "healthy" rather than just "weight".
• Focus on specific behaviors instead of long term goals.

Ann is a busy middle aged woman with family responsibilities that include two teenagers and a large extended family. Each year she finds her weight is creeping up (despite New Year's Resolutions to lose weight and exercise more). Last year she even joined a local gym during the January special but rarely could find the time to get there (but she spends plenty of time kicking herself for not using the gym). She has an "all or none" approach to exercise. If she doesn't have 1 hour to go to the gym, she does not get any exercise. She has a reasonable diet but when she examined her eating habits it was obvious the weight creep was not just lack of exercise. She has three eating patterns that frequently result in extra calorie intake. She is a fast eater and is also a member of the "clean the plate" club. While at home she tries to control these behaviors by serving small portions. When she eats out, she finishes everything on her plate. Often this leads to feeling "stuffed". Her food choices are really fine during the day if she is busy, but she is a "fatigue eater". In the evening when she is tired but still had several tasks to do, she finds herself constantly in the kitchen looking for snacks. She tries to stick to low fat snacks such as hard pretzels or crackers, but can eat these foods in excess. If the kids have left a bag of cookies open, she nibbles until the bag is gone.

Realistic New Year's goals for Ann:

First, the long term goal is to STOP gaining and feel satisfied with your inner beauty and many talents at ANY weight. It is a realistic goal and easier to attain than trying to lose twenty pounds that have been gained over the past several years. Once the weight creep stops, readjust your goals to gradually lose weight.

Here are examples of realistic New Year's Resolutions for Ann:

1. Take every opportunity for a little extra movement. Take the steps instead of the elevator at work and park your car at the furthest parking spot. Feel good about increasing your movement all day long.

2. Anytime you have five extra minutes, walk. even if it is just 2 ½ minutes in each direction.

3. Nourish your body with at least 3 servings of vegetables and 2 pieces of fresh fruit per day.

4. When you eat out, ask for smaller portions. If large portions arrive and you know you will automatically "clean your plate", ask that half be put in a takeout container. Practice leaving some food on your plate.

5. Develop specific strategies to avoid fatigue eating. Each night try a strategy until you stop using food because you are tired. Start with putting on your favorite music and taking five minutes in a quiet chair to relax. If you fall asleep, you ARE tired, so go to bed instead of eating. If something needs to be done, ask family members to help so you can get the rest you need. If you need a snack, SIT DOWN and have a planned snack.

6. Do not STAND to eat, especially in the evening. If you need a snack, SIT DOWN and have a planned snack. Take the portion you are going to eat and put it on a plate. Put away the bag (especially if it is one of your problem foods such as pretzels or cookies) before you start to eat.

7. Ask family members not to leave open bags of food around the kitchen.

8. If by February your weight is still climbing, make an appointment with your doctor to rule out any medical concerns. Then make an appointment with a Registered Dietitian to strengthen your behavioral approaches to the weight creep.

Have a happy, healthier New Year!