What would New Year's be without resolutions? While weight loss may be a goal for the masses, commit to real change this year VS short term resolutions. You may be tempted to join a "biggest loser" or other type of contest at work or the gym. But what happens when the challenge is over? Sadly, most people resume previous eating habits and gain the weight back. No wonder this challenge is done every few months! This year, commit to long term success. Make permanent changes in your food intake and exercise habits and you'll never have to join a 'biggest loser' competition again. Here are some tips to get started:

1. Document why you'd like to lose weight. Is it for your health? To fit into old clothes, or just to look better? Write down your real motivation.
2. Start slowly. Caterpillars need time to change to butterflies and eating and exercise habits take time to change, too. Identify one good habit to start with (like eating breakfast or walking) and stick to it. Once it's mastered, move on to something else.
3. Find a buddy. Exercise is much easier to stick with if you have a friend that holds you accountable. Walk with a co-worker or neighbor or join a friend for a new workout at the gym.
4. Drink more water. Many people overeat due to dehydration VS true hunger. Aim for at least 2 eight ounce glasses with meals and 1 glass between meals.
5. Don't eat if you're not hungry. This sounds simple, but so many of us eat out of boredom, frustration, anger, or just because there's food in front of us. Find out what's 'eating you' before you start eating.
6. Eat your calories. We can't stress enough how quickly liquid calories add up. One soda plus one smoothie plus one coffee drink = a few pants sizes bigger. If it's not water, unsweetened tea, coffee, or low fat milk, just skip it.
7. Curb the simple carbs. Don't avoid bread and pasta only to gorge on candy and chips. Keep whole grain carbs in your diet, but dodge the donuts, danish, brownies and other junk food.
8. Move it. Any amount of movement is better than nothing. Pace when you talk on the phone, take the steps when you can and keep moving throughout the day.
9. Don't sabotage your efforts. If the leftover Christmas cookies are still in your freezer, give them away. Keeping trigger foods in your house will only increase the likelihood of eating them.
10. Don't give up! Changing your eating habits takes time. You didn't gain weight over night, so don't expect to lose it that fast either. It takes 20 tries to make something a habit.

.