1. Define your weight loss goal...be specific and set a deadline. Instead of “this year I will lose weight,” make it “by June 1^st, 2011 at 7 a.m., I will lose X pounds.” Without setting a timeline on the successful completion of the goal, you are not accountable. Then, write down your goal. Do something every single day to help you ultimately see this goal to completion. Write goals for the day, week, month, and the long-term. Seeing your weight loss goals on paper will re-motivate you and help you to get excited again for your weight loss program.

2. Keep a food log. How else can you track your progress, know what’s working and what’s not, if you don’t know what you’re eating on a regular basis? Write the food and the portion you consumed. You’re a lot less likely to have second and third helpings if you’re writing things down and ensuring you’re making progress toward your goal every single day. This is so important, in fact, that research has shown that, independent of any other changes, keeping a food log has helped people lose at least 50% more weight than those who don’t. You’re accountable, you’re more conscious of what you’re eating, and you’re more likely to stay on track.

3. Drink up. Water, that is. Water will flush your system and speed up metabolism. Often times, people mistake thirst for hunger, so next time you feel like nibbling, reach for water first. Water is also an appetite suppressant. Try drinking water before you eat which will help you eat less. Adding lemon to your water will help with detoxification as well as digestion. How much water should you drink in a day? Experts recommend that you drink half of your weight in fluid ounces every day. This amount can help flush out the dehydrating and water-retaining toxins in high-fat holiday foods.

4. Focus on fiber, especially from vegetables. There is no more important time to follow this habit than now. It’s likely that during the holidays, you ate less than the recommended 10 servings of vegetables a day. Fiber is the secret to fat loss because it helps to fill you up more than any other food. Start adding vegetables to snacks and having vegetables with each feeding opportunity. Vegetables (and fruits) also add an alkaline load to the blood, preserving bone strength and muscle mass. Include at least 2 servings of vegetables per meal. One serving equals 1 medium-sized fruit, ½ cup raw chopped fruit or vegetable, and 1 cup raw, leafy vegetables.

5. Be mindful. Eating in the car, in front of the computer or TV, while reading, listening to music, or standing up invites mindless munching. Don’t just eat – dine. Set the table every time you eat, sit down, and savour every bite. This will help focus your attention on your food. Recent research has shown that those who simultaneously multi-task and munch have more cravings soon after they’ve eaten than those who eat without distractions.

6. Does your kitchen need a makeover? It’s possible that your house is still full of sweet temptations and low-quality foods left over from the holidays. While no foods are absolutely off limits, having these temptations in the house leads to eating more of them than is desirable and can divert your attention away from your weight loss goals. Restock your kitchen with high-quality foods like fruits and vegetables, nuts and seeds, lean proteins, whole grains, healthy oils, and low-fat dairy. Keep a tidy fridge and freezer as well as organized foods and appliances in your pantry so that food prep will be much easier and quicker.

7. Add some more fitness-minded people to your life. Weight gain is contagious. A recent study concluded that body fat spreads – through the behaviours we pick up, most of the time subconsciously, from those around us. Fortunately, leanness can also be contagious. Hang out with people who inspire you, who lift you up, who you can lean on – inevitably, you’ll find yourself inspiring, lifting up, and supporting those around you. If you don’t have anyone, find someone. If you’ve got one person, find a second. Find a training partner. Join a group class. Find someone who’s done what you want to do and just ask them for help.

8. Start exercising again. It’s common to stop exercising because of the holidays, but now it’s time to start again. Schedule your workouts and consider them as important as any other appointment or event you have marked on your calendar. Don’t rush into hard programs though. Ease into it, and gradually increase both the intensity and duration of the exercise. The sooner you combine a proper exercise program with the right nutrition habits, the sooner you’ll be on track to some awesome results. Renew your gym membership, sign up for a yoga class, hire a personal trainer to teach you how to strength train, or participate in any other physical activity that appeals to you and that is so fun that you won’t even notice the pounds slipping away.

9. 15% Rule. Do you tend to over-schedule and drop your name at the bottom of your To Do list? Make yourself a priority every day. Live by the 15% Rule: 15% of the hours you are awake in any given day should belong to yourself. For example, if you get up at 6 a.m. and retreat around 9 p.m., 2 hours out of the day should be spent doing activities that you enjoy doing. Ease into it if you have to – start with 45 minutes and work your way up. Try it. Figure out your 15% and make a list of the things that bring you joy: walking, reading, practicing yoga, writing, scrapbooking, painting, meditating, swimming, volunteering, or even spending time talking to a friend. You will start to notice a difference in yourself (and in your cravings) when you follow the rule and when you don’t.

10. Just do it. No one says you have to reach your goal without making mistakes along the way. The key is to do something positive, anything, right now, that is going to bring you just that little bit closer to your goal. Ask yourself these questions: 1. How important is achieving my weight loss goals? At some deep level, you need to feel that changing your body and improving your eating habits are really important. 2. How confident am I in my plan? You need to really believe that the plan you follow will work. 3. Am I willing to act and act now? Motivation comes and goes, so now’s the time to act if the motivation is there.

Remember to tell yourself you can succeed in losing weight by taking things one step at a time and starting fresh whenever you slip up. It’s a New Year – the New You is ready to shine through! Happy 2011!