Nutrition expert shares tips on how to lose weight in 2008

Tips can make healthy resolutions a reality

New Year's resolutions may have been made with good intentions, but they often do not last long. Over time, it may just be too difficult to actually carry through on what seemed like a good idea.

Weight loss and eating more healthy foods are common resolutions made at the start of a new year. Sandy Proctor, Kansas State University Research and Extension nutrition specialist, encourages making change gradually to build on those good intentions.

If making some healthy lifestyle changes is one of your resolutions for the new year, Proctor suggests asking yourself a few questions: How has my weight changed in the last year? The last five years? And, why?

Then, to track eating habits, keep a food -- or eating -- journal for two typical weekdays and a weekend day. Be honest. If you add cream and sugar to your coffee, write it down. Note whether food eaten is part of a meal or snack, eaten alone or with others, eaten because you are hungry, or simply because it's time to eat.

Aim for an attainable goal, such as losing a pound or two a month that, in a year's time, will yield a weight loss of 12 to 24 pounds. Proctor offers the following tips to improve the likelihood of being successful with weight loss and healthy eating:

Eat a breakfast that includes whole grains, complex carbohydrates that break down slowly to provide lasting energy. Eating satisfying complex carbohydrates early in the day can reduce the tendency to overeat later in the day.

Read food labels to learn about the ingredients in foods. Compare labels to make the most nutritious choice.

Measure portions to become more familiar with standard, recommended serving sizes.

When bringing family or friends together for meals, focus on people, rather than food.

Take time to taste and really savor the food. Eating lunch at your desk or supper while watching television may increase calorie consumption because it is easy to eat more when we are not focusing on the meal itself.

Drink plenty of water to stay hydrated and maintain body function. Remember also that water can serve as a healthy substitute for other beverages that add unnecessary calories.

Be active. Take the stairs instead of the elevator, park at the end of the block and walk, or walk around the block--or down the road-- several times a day to help keep appetite in check, boost energy and reduce stress. The Walk Kansas program will be starting March 9. Participating on a team with family or co-workers may be a helpful way to get into the habit of regular exercise. Be watching for more details on Walk Kansas next month.

Try to maintain a consistent sleep schedule. Too much -- or too little -- sleep can upset the body's rhythm.

Resolve to eat a variety of foods that are important to good health. Choose different colors of fruits and vegetables to get the most nutrients.

If reducing stress and managing responsibilities at home is a goal of yours, the Extension office will be hosting a public program on January 17, 1:30 p.m. at Buck Run Community Center. How long to keep receipts and documents, filing and storage systems, keeping important papers safe, and ways to reduce unwanted mail, email and phone calls will be discussed. There is no cost to attend.

More information on nutrition and consumer topics is available from the Extension office on first floor of the courthouse. Call 223-3720 or email HYPERLINK "mail to:aludlum@oznet.ksu.edu" aludlum@oznet.ksu.edu for information or publications. K-State Research and Extension's nutrition web site -- HYPERLINK "http://www.oznet.ksu.edu/humannutrition" www.oznet.ksu.edu/humannutrition -- also has much information on a wide range of health and nutrition topics.