SHAPE UP
Get ready for your post-holidays diet

By Charles Stuart Platkin

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Even if it's hard to believe that dieting actually has a season.

But with the dawning of a new year come new hopes and aspirations.

New Year's is a "trigger time" — a time to reflect on where you've been, where you are, and where you are going.

Many of us, who have eaten until we can't eat another morsel, are ready to take the diet plunge.

And of course, this is when every newspaper, magazine, and TV show tells you they have the answer to your weight loss woes — just tune in or read on.

You're probably wondering if I have the ultimate weight loss solution, a recipe for success where you can simply do this or do that, and zap yourself into a thin body for life.

Not exactly.

But I can improve your chances of making the most of your diet effort this season — just read on.

Don't waste your time

Starting a diet can be a waste of time unless you have a real plan.

Map out a strategy and come up with specific tactics.

Think about what to do during your weak moments, whether it' s those midnight refrigerator raids or prime-time snack attacks in front of the television.

For instance, if you like a nice bowl of potato chips while watching "CSI" or "Friends," make sure you have healthier substitutes available, such as a bowl of low-calorie popcorn (and toss the chips).

Learn from the best

I've got good news and bad news. The good news is that if you want to know what works, don't bother searching through books, magazines and Web sites for the latest and greatest diets.

The answer to your weight loss dreams is called the National Weight Control Registry, the longest-running study of successful weight losers and maintainers.

Here's what most successful weight-loss maintainers are doing: They self-monitor their weight regularly, meaning they have a "thin" pair of pants or a scale handy to make sure they are staying within "fitness" range; they eat breakfast and follow a relatively low-fat, high-carbohydrate diet (sorry, Atkins and South Beach fans); and — here's the bad news — they all get in at least an hour or more of physical activity per day.

That's it, no book to buy or prescription to follow. That's what works.

Goal get 'em

Yes, that's right — set goals. Research indicates that setting your sights on specific targets dramatically increases your likelihood of success. Your goals should be very detailed — the more specific, the better.

Make sure they are realistic and targeted to your lifestyle — trying to suddenly follow a vegetarian diet when you're used to eating hamburgers every day is just not going to last.

Also, make sure your goals are motivating. If your goal is to exercise more by running each day, and you hate running, I think it's unlikely that you will be sticking to this resolution in the new year.

Finally, write them down — seeing your goals in writing makes them real and that makes a big difference.

Think before you eat

Before you put that piece of food in your mouth, ask yourself if it's worth it. Is what you're about to put in your mouth a good deal, a calorie bargain?

This moment of thought will force you to become more aware of your food choices, and to become familiar with the nutrient information before you eat. It's a great tactic to help you shed pounds.

If you want to maintain your weight loss longer than you did last year, you need to look at the past. History has a way of repeating itself — you need to see every slip up and setback as a learning experience.

Get out a pen and paper, and write down every single diet you've ever been on.

Then, think about and try to analyze why each one didn't work, and what you've learned from each diet.

Research shows that if you keep trying to lose weight and learn from your mistakes along the way, you have a better chance of being successful.

The three-day diet

If you think keeping a food diary is a tedious process that provides minimal benefit, think again!

You NEED to keep a food diary, writing down EVERYTHING you eat for at least three days in order to get a complete picture of your food intake.

This is one of the few ways to figure out what you can cut from your diet so you can start losing.

It's sort of a self-audit so you can make adjustments and improve your eating habits.

Make sure to include everything, from that spoonful of sugar in your coffee to the mayo you add to your sandwich.

And whenever possible, measure, measure, measure! It's so easy to underestimate portion sizes, and you want to be as accurate as possible with your food diary.

Do it for life

The most important question any dieter must ask is: "Can I do this for the rest of my life?"

When you're thinking about making changes to your current eating habits to lose weight, make sure they are changes you can realistically sustain for life. I know that's a daunting thought, but remember this — you can lose weight by drastically restricting your calorie intake for a period of time.

But if you can't live with those restrictions, there is a good chance you will abandon your "diet" soon.

Charles Stuart Platkin is a syndicated health and fitness columnist.