Awareness of eating patterns and their reasons are beneficial to the success of any eating plan. Now, we’re ready for step two.

Determine ideal weight using a body weight chart, and consulting a health care professional is done before any lifestyle change. Because this weight is to be sustained, be realistic about how long it will take to reach the goal. Recall how long it took to reach the current weight. Losing 50 pounds by Valentine’s Day is not realistic, nor is it healthy. Losing five to eight pounds is more realistic. If we truly want to lose weight permanently, a steady approach is more effective. Non-surgical rapid weight loss often leaves us weighing even more when the weight returns.

It’s time to talk about sensible eating, portion control, and counting calories. After discovering the daily caloric intake to maintain weight, reduce that number. These figures are as readily available as the weight charts. If 1,500 calories is the suggested target, try 1,200. That’s the equivalent of a slice of chocolate cake with chocolate icing. No one needs that every day. Find something comparable to eliminate. Depending on our activity level, we can comfortably eat fewer calories that we think. Using books such as The Biggest Loser Complete Calorie Counter by Cheryl Forberg, RD, we can learn the caloric content of practically every food, including restaurant and fast food offerings.

While still enjoying foods we like, we will use portion control to keep the number of calories in the acceptable range. Salads are filling and varied. With a tasty, practically zero calorie dressing, it can accompany a 4-ounce portion of fish, poultry, or meat. Adding vegetables and allowing for dessert, we can keep this meal satisfying and low in calories. Plan the heaviest meal of the day when there is still time to burn calories. Take the total daily caloric goal and divide by the number of meals eaten and allow for healthy snacks a couple of times daily. Never skip breakfast. It is an important meal, as nutritionists will attest.

Exercise is the next vital part of the new regimen. The reason is simple. Only by burning more calories than are consumed is weight lost. For the sedentary, begin slowly. Walking is a great way to start. Work up to at least 30 minutes about five times a week. Find something enjoyable and vary the exercise. There really is something for everyone. Those of us who frequently travel alone on business can use exercise options available at a number of hotels. In short, there is no excuse not to get this necessary component into our routine.

There are tools to enable our success. An accurate bathroom scale is one. Weigh daily at the same time. A kitchen scale for accurately measuring portions and liquid and dry measuring cups nearly completes the list. The most important tool is a small notebook to record everything we eat and drink, along with the caloric content. Devote one page per day and honesty is the only policy. Eat typically the first day and accurately record everything. Indicate the beginning weight on the starting page. Reduce the caloric intake and exercise. Note by day four how much weight is lost. Make adjustments as needed in the number of calories consumed and remember, this is a steady approach to permanent weight loss. Reward ourselves at 10-pound intervals with something other than food.

To recap:

Examine our relationship with food
Set incremental goals and a realistic timeframe
Count calories
Exercise
Record everything
Reward ourselves.

We are in control of this journey. This can be our best year ever.

Barbara Bailey is president of MindScapes, LLC, which specializes in professional development for teachers and business staffs. Barbara, an author, educator, and researcher, lives in Belen.