Q: Every year I make a New Year’s Resolution to lose weight, but I’m always unsuccessful. Do you have any ideas on how to stay focused?

A: You’re not alone. As the new year rolls around, many people find themselves making resolutions to lose those extra pounds. Throughout the month of January, gyms are packed with people who think shedding weight can be accomplished with a few workouts. And by February, many of those who resolved to get healthier have left their resolutions far behind.

It doesn’t have to be that way. To keep the motivation up and keep those resolutions realistic, people need to set sensible and measurable goals.

According to Craig Harms, associate professor of kinesiology at Kansas State University, “The biggest problem most people have with resolutions is that they get really motivated initially, then the enthusiasm tends to wane after a couple of weeks. It generally takes four to six weeks before you see any appreciable effects of exercise and training. We are a quick-fix society – four weeks is a long time.”

People should first identify the short-term goals that are needed to achieve the long-term ones. People start off with way too broad of a goal. Be realistic in setting short-term goals that can be achieved and therefore increase your confidence. For example, someone might say “Oh, I want to lose weight,” which is too broad. Perhaps they should say, “My goal is to walk every day for 10 minutes for the next two weeks.”

Often people who want to transform their bodies rely on scales as the only sign of success.

But scales may not be the best way to monitor progress. A scale only tells us weight. It doesn’t necessarily tell us changes in our body composition. You may be losing fat, but gaining muscle, which may not show on the scale. Instead, people should go by objective measures such as their flexibility and how they feel.

Researchers say losing just 5 percent to 10 percent of your excess body weight can make a big difference in your health, including lowering cholesterol and reducing the risk for diabetes. So where do you start? Here are some strategies to lead you on the way to long-term weight loss:

¢ Write it down. Write down your short-term goals as a way to track progress. Writing down what you eat forces you to be aware of just how much you’re eating. Also, if you know you have to write down that piece of candy or pizza, you may not be so quick to eat it. Keeping a food journal also may cut down on mindless eating.

¢ Count calories, then cut them. If you don’t already know, determine how many calories you eat in a typical day. Next, set your new reduced-calorie goal, keeping in mind that experts recommend you lose no more than a pound or two a week. Specifically, to lose about a half-pound per week, subtract 250 calories a day from your current calorie intake; to lose 1 pound, subtract 500. A reduction of 500-1,000 calories could result in weight loss of about 1-2 pounds per week.

¢ Eat your favorite foods (in moderation). Include 100-200 calories per day of your favorite foods, whatever they may be. This will keep you from feeling deprived, which can lead to cravings.

¢ Eat smaller meals throughout the day rather than a few big ones. The human body needs food about every three hours, so you should have a snack every two to three hours to ward off hunger. Snacks that include a high-quality protein and carbohydrates include low-fat yogurt and fruit, low-fat popcorn, vegetables with low-fat dip and whole-grain crackers.

¢ Watch your portion size. Look at the nutrition label to see what the serving size is. If you are eating out and the portion is big, cut it in half right away and put it in a take-home box, or split the meal with a friend.